Sly Bald Guys Forum
Confidence and Success => Fitness/Diet => SBG Fitness Challenge => Topic started by: SLYinKC on November 28, 2007, 03:35:19 PM
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As many of you know, I recently had a heart catherization procedure and stent implant due to having one of my main cardiac arteries being 98% blocked. Just to put that inperspective, 2% more would be a heart attack.
As part of my rehab process, my Cardiologist has enrolled me in a "Cardiac Rehab" program, which began today. This program will run 3 times a week for 6 weeks and will consist of various fitness/workout routines that are performed while on a monitor to track heart function. It also will entail education on stress management and diet education.
I hope to come out of this with tools to help me avoid another blockage, or even worse, a heart attack or stroke. I'm looking forward to getting into this program. I had always considered myself to be in fairly decent shape and tried to monitor what I ate. I also wasn't considered overweight, nor did I have high cholesterol numbers. Hopefully, I can use this class to help me figure out some healthy lifestyle changes. I'll try to post my progress and tips that I'm learning along the way.
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Good Luck Rick. I would love to hear any suggestions for a healthier lifestyle. Like you, my cholesterol has been low, but heart issues have plagued my mom's side. Anything would be welcomed.
Good Luck.
Go Raiders!
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Good luck, and all considered it's "living" with it that counts and this sounds like you're doing just that. Let us know if there are any "tasty' ways to keep on the healthy side.
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Rick ,I look forward to the feedback from you that you get from these classes. I'm sure these will improve the quality of your life and allow you to continue to enjoy your friends and family.
Good to hear you are doing well.
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Good luck Bro'
I hope you get some good tips on keeping the "shiney " side up and the rubber side down.
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Good luck with the program, Rick. Do you know yet what types of exercise are involved?
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I'll try to post my progress and tips that I'm learning along the way.
rick....good luck with your road 2 fitness & a healthier lifestyle. i'm looking 4ward 2 hearing your updates. O0
WARHAWK O0
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Good luck with the program, Rick. Do you know yet what types of exercise are involved?
The workout is in a gym setting using treadmills, eliptycal machines, stationary bicycles, and weights. All very much like a normal gym, only after each workout station/setting, you stop to get your blood pressure taken and monitors are attached to your chest to check your cardiac activity.
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Good luck Rick! I'd also be curious to hear what they tell you so I can compare notes with what my cardiologist says.
I'm guessing you'll start to learn a lot about the Glycemic Index.
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The workout is in a gym setting using treadmills, eliptycal machines, stationary bicycles, and weights. All very much like a normal gym, only after each workout station/setting, you stop to get your blood pressure taken and monitors are attached to your chest to check your cardiac activity.
So the idea is to figure out how hard you can push yourself without overdoing it? And you take what you learned in this program and transition over to using a gym on your own?
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So the idea is to figure out how hard you can push yourself without overdoing it? And you take what you learned in this program and transition over to using a gym on your own?
To answer Razor's question, that seems to be exactly what it is. Today was my second session. I worked out on the elyptical machine, treadmill, and exercise bike. This was actually my first full session. The last one was spent partially doing paperwork and giving medical history. They really didn't push me very hard today. Still getting a feel for what kind of physical shape I am in. I'm going to try to get them to let me push it a little more next week.
On a side note, I just got my hospital bill today. This was my first hospital stay since the late 80's. It was almost $46,000 for 1 day in the hospital (before doctors fees). I'm guessing docs will add another $15K, but I'll wait to see what the final total is. My jaw just dropped open with I saw the total. I can't even imagine what it would be like to be without health insurance.
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Today was my second full session. I'm just starting to work up to the point where I'm actually getting a good workout and breaking a sweat. I'm finding that the nurses that run the rehab don't tend to push your limits. I'm having to do that myself. So when they tell me to do a certain level on the machine, I tried kicking it up a notch. (just a little) so as to get the blood really flowing. I'm monitored the whole time, so there shouldn't be any adverse risks. Next week I also get to spend an hour with a nutritionist. I supposed to bring my wife. This should be revealing session.
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rick....thanks 4 your daily update. looks like your progressing. the real deal comes with applying what u learn from your nutritionist. O0
WARHAWK O0
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rick....thanks 4 your daily update. looks like your progressing. the real deal comes with applying what u learn from your nutritionist. O0
WARHAWK O0
Yes, Warhawk, that will be the hardest part. Even this past weekend, I really blew it and seemed to just pig out on a bunch of junk food. I even think I put on a few pounds over the weekend. Making these types of changes to habits that are years old will be the hardest.
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do they apply those monitors to your brain too??/ LOL....just kiddin bro...glad you are doing well. Nothing to mess around with actually. See ya
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Yes, Warhawk, that will be the hardest part. Even this past weekend, I really blew it an seemed just pig out on a bunch of junk food. I even think I put on a few pounds over the weekend. Making these types of changes to habits that are years old will be the hardest.
I wouldn't try to give everything up all at once. Make a few improvements in your diet to start with and then gradually work in some more. Planning your meals ahead of time is vital -- it's too easy to fall off the wagon and grab some junk food when things get hectic. Having a game plan makes it easier.
I have a terrible sweet tooth, so giving up sweet things was really difficult to me. It took about two weeks to get all the sugar out of my system. After that the cravings went away, and as long as I have something healthy to eat to keep from getting too empty, I don't miss the sweets anymore.
Having kids in the house is going to make it more difficult for you because you can't realistically expect them to adhere to your dietary restrictions. Tell them to keep any junk food they may want in their rooms so it isn't i the kitchen to tempt you.
Good luck!!!
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I'm on an every Monday, Wednesday, and Friday routine for my rehab/workout sessions. Today was the second one for this week. I had mentioned in a previous posting that I was trying to push myself a little bit beyond what the nurses that supervise the sessions are asking for. It just didn't seem that some of the routines were challenging enough.
Well today I started out on the treadmill. They tell you what speed and for what amount of time. I just kicked up the incline a little bit to make it a little harder. Then it was on to the elyptical machine. This is my favorite because it seems to give me the best workout. Again, I am told what resistance level and time to set the machine on. I just figured that I would try to hit it as hard as I could. The machine has a calorie burning counter. I had a target limit I had set for myself and was looking to meet in my session. Towards the end, I had really cranked it up and was giving it my all. At this point I see one of the supervising nurses come running back towards me and telling me to slack off. I am hooked up to heart monitors and they are tracking my heart activity. I had gotten my heart rate up to 170. Target for me is 140. The nurse startled me and caught me off guard. I had forgot that I was being monitored and I guess they got concerned at having my heart rate at that level right now. Oh, well, I hit my target calorie burning before they shut me down anyway. I guess I will have to tone it down and remember that these sessions are not meant to be pushing my endurance.
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I'm on an every Monday, Wednesday, and Friday routine for my rehab/workout sessions. Today was the second one for this week. I had mentioned in a previous posting that I was trying to push myself a little bit beyond what the nurses that supervise the sessions are asking for. It just didn't seem that some of the routines were challenging enough.
Well today I started out on the treadmill. They tell you what speed and for what amount of time. I just kicked up the incline a little bit to make it a little harder. Then it was on to the elyptical machine. This is my favorite because it seems to give me the best workout. Again, I am told what resistance level and time to set the machine on. I just figured that I would try to hit it as hard as I could. The machine has a calorie burning counter. I had a target limit I had set for myself and was looking to meet in my session. Towards the end, I had really cranked it up and was giving it my all. At this point I see one of the supervising nurses come running back towards me and telling me to slack off. I am hooked up to heart monitors and they are tracking my heart activity. I had gotten my heart rate up to 170. Target for me is 140. The nurse startled me and caught me off guard. I had forgot that I was being monitored and I guess they got concerned at having my heart rate at that level right now. Oh, well, I hit my target calorie burning before they shut me down anyway. I guess I will have to tone it down and remember that these sessions are not meant to be pushing my endurance.
Way to go Rick! O0
Take it easy. Although most recommended "doctor's orders" are conservative by nature, there's no need to overdue it.
Your family needs you for the long term.....even though you're a Chiefs' Fan.
All the best,
Schro
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I just figured that I would try to hit it as hard as I could. The machine has a calorie burning counter. I had a target limit I had set for myself and was looking to meet in my session. Towards the end, I had really cranked it up and was giving it my all. At this point I see one of the supervising nurses come running back towards me and telling me to slack off. I am hooked up to heart monitors and they are tracking my heart activity. I had gotten my heart rate up to 170. Target for me is 140. The nurse startled me and caught me off guard. I had forgot that I was being monitored and I guess they got concerned at having my heart rate at that level right now. Oh, well, I hit my target calorie burning before they shut me down anyway. I guess I will have to tone it down and remember that these sessions are not meant to be pushing my endurance.
I did the elliptical during my cardio workout tonight and also got up in the 170-something heart rate range, so you were going at it pretty hard. 140 seems VERY conservative, though. Barely moving, in fact. But at least you burned some calories and proved you can go up to 170 without feeling any ill effects.
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I did the elliptical during my cardio workout tonight and also got up in the 170-something heart rate range, so you were going at it pretty hard. 140 seems VERY conservative, though. Barely moving, in fact. But at least you burned some calories and proved you can go up to 170 without feeling any ill effects.
I am by no means a fitness expert, but the nurse/fitness monitor (I'm not quite sure if they are nurses or not) said that anything above my target range didn't do me any good. I don't know if she meant that from a health or fitness perspective.
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I am by no means a fitness expert, but the nurse/fitness monitor (I'm not quite sure if they are nurses or not) said that anything above my target range didn't do me any good. I don't know if she meant that from a health or fitness perspective.
From a fitness perspective, you're going to get better results from a higher-intensity workout so going above your target range DOES do some good. But that's not what you are there for right now and she probably said that to prevent you from doing it again. I think they're being conservative. They probably deal with more than their fair share of people with severely damaged hearts and obviously, they would not want them to push themselves that hard. Before you start to work out on your own, ask your doctor what the maximum level you can push yourself to is.
The cardio machines always tell me that my target heart rate is 147. I always go way beyond that because 147 isn't even going to cause me to break into a sweat. Your doctor may not want you to push it to 170, but I'll bet he'll let you go a good bit higher than 140.
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SlyinKC: You're on the road, great news. Just be patient, you didn't get in trouble, although unknowing, in a month and it will take time to get in shape. Listen to the nurses, just like learning shaving, you've got to learn the gym life, and learn to listen to your body. You should feel "high" after a workout, not tired--pull back until you leave the joint w/ a high. When you find that high, you'll be in the gym for life, better than single malt Scotch. Life is sweet.
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Hey Rick, sorry I'm late on this, but glad to hear you're doing well and working on getting into top shape. Remember not to push yourself too hard, you're body will tell you when it is ok. I think you will need some time to let things heal and adjust.
I do think the rate of 140 is low, but that is what was recommended to start. Maybe as you go week by week, you can bring it up a notch (if you get the OK).
I feel for you on the diet thing, it really is hard to let go of old habits and cravings. The best thing to do is pick your times when you can have a little treat. Also replacing unhealthy snacks with fruit and other good snacks will eventually become second nature to you.
Good luck with everything, and keep us posted. We can all benefit from your input. Us older guys especially. O0
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Hey Rick, sorry I'm late on this, but glad to hear you're doing well and working on getting into top shape.
Yeah Rick...sorry to be late...keep up the good work....I'm right with ya on my end, bro.
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Just a quick update. The cardiac rehab/workout sessions are still continuing, until the end of the year anyway. After that my insurance probably won't pickup the cost, so I may just try to go it on my own. I went to my doc yesterday for my 1 month checkup after the procedure. All appears to be doing well and the heart sounded fine. He also stressed that I should not be trying to push the heart rate beyond the target range of around 140 (for now anyway). So I will continue to try to behave and hold back in the workouts.
I will go back to my cardiologist in January for another stress/treadmill test and cholesterol check to see how my heart (and body) is responding to the drugs and the procedure. Even though my cholesterol is not that high, the doc mentioned that he will probably want to add an additional cholesterol drug to help the (good) cholesterol and a blood pressure med because it has some additional heart benefits. I feel like I already have a whole drug store in my bathroom the way it is. But I guess the results without the drugs would be worse. :Xo!
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rick.....keep up the updates and listen 2 your cardiologist. whatever it takes.... your family needs ya and besides i need someone 2 make fun of when baseball season starts. :*))
WARHAWK O0
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Rick, great to hear the positive progress underway. Know the feeling about the drugstore in the cabinet business, but it is all for the good. Keep up the good work
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Keep it up. Hopefully the weather will let you get outside for some cardio.
All the Best!
Schro
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Just a quick update. The cardiac rehab/workout sessions are still continuing, until the end of the year anyway. After that my insurance probably won't pickup the cost, so I may just try to go it on my own.
I'm sure your physical therapist can recommend a good place to continue and give you an outline for a one year plan. Considering the benefits, a gym/health club membership is cheap. It's a habit, and although a good one and hard to get into, at least you know it. Plus, you're setting a good example for your kids. Don't worry about the meds, at least they have them now and they can help provide you with a reasonable assurance of keeping the problems under control. You have to remember, you're going to LIVE with this, not suffer it.
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Just a quick update. The cardiac rehab/workout sessions are still continuing, until the end of the year anyway. After that my insurance probably won't pickup the cost, so I may just try to go it on my own.
I'm sure your physical therapist can recommend a good place to continue and give you an outline for a one year plan. Considering the benefits, a gym/health club membership is cheap. It's a habit, and although a good one and hard to get into, at least you know it.
Be sure to inquire if your health insurance will reimburse part of your membership fee. I get $150 a year towards mine -- not a fortune, but every bit helps.
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Just a quick update. The cardiac rehab/workout sessions are still continuing, until the end of the year anyway. After that my insurance probably won't pickup the cost, so I may just try to go it on my own.
I'm sure your physical therapist can recommend a good place to continue and give you an outline for a one year plan. Considering the benefits, a gym/health club membership is cheap. It's a habit, and although a good one and hard to get into, at least you know it.
What health insurance covers that, it's amazing :o :o :o. Ours barely covers anything, w/ co-pays almost the price of the service.
Be sure to inquire if your health insurance will reimburse part of your membership fee. I get $150 a year towards mine -- not a fortune, but every bit helps.
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What health insurance covers that, it's amazing :o :o :o. Ours barely covers anything, w/ co-pays almost the price of the service.
Independence Blue Cross.
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Rick is dreaming of Twinkies, bon bons and gum drops.....
For all you who dont know....Rick, Warhawk and I are going into a health challenge ....with Warhawk and I starting after the first of the year...we needed to give Rick a head start! LOL
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Rick is dreaming of Twinkies, bon bons and gum drops.....
For all you who dont know....Rick, Warhawk and I are going into a health challenge ....with Warhawk and I starting after the first of the year...we needed to give Rick a head start! LOL
We'll see who needs the head start... Go ahead and give the guy with the bad heart a bad time, but come January......Just keep eatin those Ding Dongs and Ho-Ho's......
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Rick is dreaming of Twinkies, bon bons and gum drops.....
For all you who dont know....Rick, Warhawk and I are going into a health challenge ....with Warhawk and I starting after the first of the year...we needed to give Rick a head start! LOL
We'll see who needs the head start... Go ahead and give the guy with the bad heart a bad time, but come January......Just keep eatin those Ding Dongs and Ho-Ho's......
OK, we're going to need to come up with a new name for the Ho-Ho's, guys. Obviously, we can't continue to call them that. Might offend somebody. >:D
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We'll see who needs the head start... Go ahead and give the guy with the bad heart a bad time, but come January......Just keep eatin those Ding Dongs and Ho-Ho's......
OK, we're going to need to come up with a new name for the Ho-Ho's, guys. Obviously, we can't continue to call them that. Might offend somebody. >:D
It's getting pretty bad when we're worrying about offending a snack cake.
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It's getting pretty bad when we're worrying about offending a snack cake.
The same people who want Santa to stop saying "Ho-ho-ho" will probably be all over this. I'm surprised that they aren't already.
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I get offended when you refer the other cakes to Ding Dongs...i mean come on...those things dont even measure up!
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Rick is dreaming of Twinkies, bon bons and gum drops.....
For all you who dont know....Rick, Warhawk and I are going into a health challenge ....with Warhawk and I starting after the first of the year...we needed to give Rick a head start! LOL
A contest where everyone starts a "head"! Only on SBG!
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I get offended when you refer the other cakes to Ding Dongs...i mean come on...those things dont even measure up!
You're just partial to Ding Dongs because they are your namesake. :*))
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Cardiac Rehab continues this week, as usual. As I mentioned earlier, I will probably end my sessions after the end of the year due to my insurance not covering the costs.
Until last week, I have been the youngest in my sessions. Most of the others are in their 50's and early 60's. Last week a new guy joined my group. I noticed that he looked like he was around my age. After talking with him, I found out that he was actually 3 years younger than me and that he had actually had a heart attack. The thing that struck me the most about him, is that by just looking at him, he appeared to be in alot better physical condition than I am. Also, after talking with him, I found out that he was also an accountant and had low cholesterol and did not have high blood pressure, same as me. Just a note to all you other guys with heart disease in your genetics, make sure that you monitor what you body is doing and pay attention to any warning signs. This is one disease that doesn't necessarily strike those who appear to be the most high risk.
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Just a note to all you other guys with heart disease in your genetics, make sure that you monitor what you body is doing and pay attention to any warning signs. This is one disease that doesn't necessarily strike those who appear to be the most high risk.
Scary. But if you don't have high blood pressure or high cholesterol and you're feeling OK, how would you know if you're about to have a problem until it actually happens? I'm guessing that in cases like this nothing would show up on a routine checkup?
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Scary. But if you don't have high blood pressure or high cholesterol and you're feeling OK, how would you know if you're about to have a problem until it actually happens? I'm guessing that in cases like this nothing would show up on a routine checkup?
It can be kinda scary. I think this is what has bothered me the most about this whole ordeal. The warning signs don't necessarily jump out at you. Looking back, I now know that at the first sign of any chest pain, I should have seen the doctor. I was lucky. I'm not sure what kind of warning signs others have had. They are not always given alot of advance notice.
Also, if you have a family history of heart disease, I would strongly recommend getting one of the "Cardio-Scans" that look for plaque build-up in you arteries. It is not always covered by insurance, but from what I hear, it is well worth the price. Usually only a couple hundred dollars. Not much for a little peace of mind.
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What kind of routine are they going to advise you to do on your own? Are they at least going to tell you what your maximum level of intensity should be?
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What kind of routine are they going to advise you to do on your own? Are they at least going to tell you what your maximum level of intensity should be?
By the end of the year, I will have been through 12 sessions. They feel that at that point you at least have a sense of what exercise should feel like and what it feels like to be over-exerted. They are still yelling at me telling me to slow down my pace. I have really been trying to control it and I don't feel over-exerted. The elypical just seems to get my heart rate up very quickly and that is when it seems to happen. But the good thing is that it recovers very quickly after I quit the exercise. They also mentioned that they are going to let my doc know how quickly my heart rate accelerates. One of the nurses mentioned that I might need a "Beta-blocker". I'm not quite sure what kind of drug that is and I'm not anxious to find out. And I do feel like I'm more "In-tune" with what my body is doing. I just tend to push the limits, sometimes.
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It's hard not to exceed your limit when they've restricted you to maximum heart rate of 140. I was on the elliptical today and during the 3 minute cooldown period at the end, I watched my heartrate drop from 172. I wanted to see how much I had to slow down to get to 140, and I really had to concentrate to keep it there. If my mind drifted for a moment, the heart rate started going back up. I'm sure once you're on your own you can push yourself a little harder. You don't have half-kill yourself but you can probably do more than what they've let you do and still be at a moderate pace.
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Hey Rick, I would think that concentrating on duration of exercise might be of more benefit to you rather than intensity. Maybe treadmill or elliptical at a lower intensity level for a longer period of time as opposed to sprints on the treadmill or bursts on the ellipticals.
I went on a 7 mile run this morning at a leisurely 9:45 pace and got a great workout. Granted, everyone's fitness level is different, but I think you get the picture where I'm coming from.
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Hey Rick, I would think that concentrating on duration of exercise might be of more benefit to you rather than intensity. Maybe treadmill or elliptical at a lower intensity level for a longer period of time as opposed to sprints on the treadmill or bursts on the ellipticals.
I went on a 7 mile run this morning at a leisurely 9:45 pace and got a great workout. Granted, everyone's fitness level is different, but I think you get the picture where I'm coming from.
That's exactly what I've been trying to learn to do.
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I just realized that it had been awhile since I had posted any updates. Last Friday I went to my last Cardiac Rehab session. Now it is time to make a go of it on my own. I got lots of good advice from my rehab sessions. Probably the most valuable thing I got from the rehab sessions was a sense of being able to listen to my body and I got a feel for what it is doing and when I am getting into my "target" heart rate range. I also learned some things about what to look for when I'm trying to eat more healthy.
I have a couple of pieces of exercise equipment at home and some weights. I'm going to try get on a consistent routine of 4 - 6 times per week of sessions of 30 - 40 minutes. This is my "goal" and it may be a little challenging as this first part of the year is my "busy season" at work. It should be interesting because when I get busy, I tend to eat alot of fast food.
Also, Timmj and Warhawk are also helping me by getting a little challenge going to see who can be the first to take off 10 lbs. So, my fitnes/Health goals are still going forward.
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This is my "goal" and it may be a little challenging as this first part of the year is my "busy season" at work. It should be interesting because when I get busy, I tend to eat alot of fast food.
This is where planning your meals ahead of time will serve you well. Bring plenty of things to snack on -- those baby carrots can be a lifesaver. Apples and oranges are also good. Keep some Healthy Choice turkey and string cheese in the fridge at work for when you need some protein. If you make it a point to have healthy and convenient choices on hand at all times, it's a great help in keeping you away from the fast food.
Remember, if God didn't make it, don't eat it!
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...I would think that concentrating on duration of exercise might be of more benefit to you rather than intensity....a lower intensity level for a longer period of time as opposed to sprints.....or bursts...
Well, that depends on what "benefits" yer after. First of all, getting out there and running 7 miles ROCKS no matter how ya slice it, Schromeister. But as far as the high-intensity benefits, Here's what I found on various fitness sites:
MensFitness.com:
"Twenty minutes of high intensity interval cardio increases your aerobic capacity (VO2max) dramatically, maintains lean muscle mass, boosts your metabolism during and after exercise, and burns more fat calories than long periods of low intensity cardio.
Wait a minute! Sound too good to be true? It’s not. In one research study participants who engaged in 90 sessions of traditional cardio over a 20 week period lost 1% bodyfat, while participants who engaged in 25 sessions of moderate intensity cardio then 35 sessions of high intensity cardio over a 15 week period lost 3% bodyfat. Additional studies have shown that participants who engaged in short high intensity training lost 9 times more fat than those who performed long low intensity training. Longer low intensity cardio can actually be counterproductive for more fit individuals because it burns up hard earned muscle decreasing fat burning.
And basically, for some people, it’s also incredibly boring and time consuming and doesn’t do much for your aerobic capacity. Aerobic capacity? There are a lot of folks out there who can run for miles and miles, literally hours at a time at low to moderate intensity but who nevertheless get seriously winded and can't keep up in, for example, a high-energy game of raquetball or full-court basketball"
BodyForLife.com:
"Emphasize quality over quantity when it comes to cardio. Your muscles need stimulation, but they also need rest. It’s better to do 20 to 40 minutes of focused, intense training a few days a week than put forth a LONGER, half-hearted effort every day.
BodyBuilding.com:
High intensity cardio is good for people who don't have hours a week for walking or jogging slowly on a treadmill or covering a lot of real estate outdoors. The advantage of doing high intensity cardio is that you burn many more calories than low intensity cardio and you burn more fat in a shorter period of time."
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Thanks for the info, Rob. Very interesting......
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Meister, I wonder what the author deems as a "half hearted effort". Should I ask him if an 8:00 pace is half hearted? :/O
I'll take my chances playing full court hoops against this clown, anytime, anyday.
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The old rule was that jogging was the pace, less than 10/m, and you should be able to carry on a conversation w/ your jogging partner. The "high intensity" stuff sounds like speed sprints in the old language. Jogging plus speed sprints will bring off weight and increase cardiovascular conditioning. But it's rough on the back and joints--that's what took me out of that game--two operations on a ruptured disk w/in 6 months in 2001. I mention that just to remind everyone that everything, and I do mean everything, has a price. Aristotle's Golden Mean, nothing in excess, is my motto now.