exercise vs. disease presentation

MISSION STATEMENT

Part I: Cardiovascular Disease Interactions, Negations, and Functional Improvement

A presentation of Lifelong Fitness, Inc.

WHAT IS IT?

• The term “cardiovascular disease is an umbrella term refers to the class of diseases that involve the heart or blood vessels (arteries and veins).

• While the term technically refers to any disease that affects the cardiovascular system, it is usually used to refer to those related to atherosclerosis (plaque build-up in the arteries).

• A response of the artery to injury.• A chronic progressive response of the arterial walls to

stress.

CARDIOVASCULAR DISEASE

SO, WHAT’S THE CAUSE?• Irritation or, or injury to the Tunica intima (innermost of the three layers of a blood vessel).

CARDIOVASCULAR DISEASE

CARDIOVASCULAR DISEASE

Sources of irritation/injury:

CARDIOVASCULAR DISEASE

1. Dyslipidemia– Elevated total blood cholesterol.

• >200 mg/dl

– Lowered blood high density lipoprotein. (HDL/Good Cholesterol)

• <35 mg/dl

– Or elevated blood low-density lipoprotein. (LDL/Bad Cholesterol)

• >130 mg/dl

Sources of irritation/injury:

CARDIOVASCULAR DISEASE

2. Hypertension – >140/90 mm measured on two different occasions. (Preferably

on two different days)

– An elevation of either the systolic or diastolic pressure is classified as hypertension.

Sources of irritation/injury:

CARDIOVASCULAR DISEASE

Other Causes:

3. Immune Responses (very rare).

4. Smoking (very common).

5. Turbulence (non-laminar flow in the center of the blood vessel).

6. Vasoconstrictor substances.

7. Viral or bacterial infection.

CARDIOVASCULAR DISEASE

The Atherosclerotic Process(Plaque Build-Up) *Taken from “The pathogenesis of atherosclerosis-an update”. N Engl J Med 314:496, 1986.

EXCERCISE

1. Decreases the severity of risk associated with factors not directly affected by exercise.

- Age- Genetic predisposition

2. The risk associated with cigarette smoking is less among the active as compared to their inactive counterparts.

3. Exercise can decrease hypertension by 5-10 mm in both the systolic/diastolic.

Effects on cardiovascular disease:

EXCERCISE

4. Lowers your cholesterol by up to 30 points.- Can take up to 50% of people off their medication

5. Lowers triglycerides.- Both intramuscular and free-form - Both of which contribute to heart disease

6. Decreases chances of immune responses.7. Acts as a Vasodilator.

- Increased blood flow to muscles - Promotes laminar (smooth flow)

Effects on cardiovascular disease:

HDL CHOLESTEROL

Can DRUGS help?

HDL CHOLESTEROL

Can DRUGS help?

• In short…NO!

• Many drugs and drug companies have claimed that they can help.

• BUT… even the most successful studies have only shown a trivial positive effect.

HDL CHOLESTEROL

What to DO?• Get off of the couch and into the gym!• Exercise is the ONLY proven method

increasing your HDL!

HDL CHOLESTEROL

Why is it important?• HDL cholesterol is a lipoprotein that attaches to

LDL (bad) cholesterol.• It then “dislodges” it from the endothelium,

transports it to the liver to be oxidized and excreted from the body.

• It literally allows your body to clear itself of harmful LDL.

• This is one HUGE reason that exercise is important!

HDL CHOLESTEROL

Why is it important?• A sedentary lifestyle and poor

nutrition will promote the accumulation of LDL and a concurrent decrease in your HDL.

• This leads to a very direct plaque build-up…

• Which later leads to a heart-attack!

EXERCISE SUGGESTIONS

• Rule #1: – Cardiovascular exercise is king in lowering LDL

cholesterol and increasing HDL– Primarily decreases free-form triglycerides.

• Rule #2:– Resistance Training is a close second with the LDL

reduction.– Has no effect on HDL accumulation.– Primarily decreases intramuscular triglycerides.

EXERCISE SUGGESTIONS

1. Accumulate at least 30 minutes of cardiovascular exercise on most if not all days of the week.

- (Duration)2. If physical conditions permit…

- Stay around a heart rate range of at least 70-85% of your heart rate max or VO2 Max- (Intensity)

3. Be consistent! Most research shows that plaque can re-develop after the cessation of exercise after only 1-2 weeks!

- It is easy to put on, but difficult to take off!

VERY BASIC NUTRITION SUGGESTIONS

1. Eat 3-5 servings of veggies everyday.

2. Eat 2-3 servings of fruit per day.

3. Limit red meat intake to 16 oz. or less per week.

4. Limit the amount of saturated fat in your diet to less than 10%.

5. Moderate your alcohol intake.

VERY BASIC NUTRITION SUGGESTIONS

6. Consume foods that are high in anti-oxidants.- Fruits/Veggies- Use much variety

7. Avoid “Trans Fats.”- More rare now

OTHER THINGS TO AVOID

1. Stress! This can raise blood pressure through muscle spasms.

2. Homocysteine. This harmful amino acid should be kept in check.

- Good nutrition- Antioxidants

CONCLUSION

• Control vs. Non-Control.

• You CANNOT control your genetics or predisposition towards CAD.

• You CAN control the aforementioned factors to lessen your chances.

“Take care of your body and your body will take care of you” -Karl Malone

Thanks for Coming!

Please mention these free seminars to your family

and friends!

CONTACT INFORMATION

• If you are interested in a free fitness analysis please call or visit Lifelong Fitness at:

LAYTON801-776-44401776 N. Hill Field #9

KAYSVILLE801-444-2796288 W. 200 N. #4