Studies of men and women with heart disease show that aerobic training and resistance training improve fitness(VO2 peak), decrease fat mass, improve muscle mass and improve quality of life and confidence more than only aerobic training alone.
“About 1,500 kcal/wk of physical activity is necessary to halt progression of coronary atherolsclerosis lesions; regression of coronary lesions is observed only in patients expending an average of 2,200 kcal/wk, amounting to about 5-6 hours a week of regular physical exercise”. Hambrechet et al, JACC 1993
Make a plan for both aerobic and resistance training by using the F.I.T.T. principal.
- Frequency: 5 times per week
- Intensity: Moderate(so that you are slightly short of breath)
- Time: 30-60 minutes continuous or intermittent(ie can be done in 10 min. increments)
- Type: activity using large muscle groups like walking, cycling, swimming or reciprocal arm movements
- Frequency: 2-3 times per week(not back to back days)
- Intensity: start with 1 set of 10-15 repetitions
- Time: will vary between 20-45 minutes
- Type: 8-10 exercises which target all major muscle groups, using free weights, resistance cables/bands or machines
For more information or a free consultation on how you can use the Resistance Chair for both aerobic and resistance training contact Gwen Rose, physiotherapist at 1-877-963-9637.
For general information on risk factors of heart disease and stroke see article below:
Heart Disease Kills More Woman then Cancer Each Year
by Felyce Zomparelli
Heart disease and stroke is the number one killer of women in Canada, taking nearly 35,000 lives each year, that is more than all forms of cancer combined. Most women have at least one risk factor for heart disease and stroke, yet women are still not aware. In 2011 the Heart and Stroke Foundation found that too many Canadians are in denial about the risk factors for heart disease. There are risk factors you can’t control like age, gender, family history and ethnicity. But some of the risk factors contributing to heart disease and stroke you can control. Reducing the risks of heart disease and stroke are as simple as physical activity. Physical inactivity has been found to be the most common of all risk factors contributing to heart disease and stroke. A recent Canadian Health Measures survey revealed that 85% of Canadians don’t meet the recommended amount of 150 minutes a week of moderate physical activity. That is only twenty-two minutes a day. Physical inactivity is a contributing factor in most of the risk factors of heart disease that you can change such as diabetes, obesity, high cholesterol and high blood pressure. Physical activity helps prevent heart disease by lowering blood pressure and increasing levels of good cholesterol in the blood among many other things. It can also help control blood sugar levels if you have diabetes. Evidence shows that physical activity provides significant benefits among all ages, ethnicity’s, disabilities and chronic conditions even if you remain overweight. Exercise can also help those who already have heart disease prevent additional heart attacks. Heart disease and stroke take one in three Canadians but it doesn’t have to. Everyone can prevent and reduce their risk of heart disease by not smoking, achieving a healthy body weight, being physically active for at least 30 minutes a day and eating a healthy diet. If you are new to exercise consult an expert, like a personal trainer or physiotherapist to help you get started. Always check with doctor before starting any exercise program.