How To Create a Healthy Heart

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Reduce your heart attack risk and maximize your cardiovascular efficiency with these lifestyle and nutrition tips from the nation's top personal trainer, Ben Greenfield, from http://www.bengreenfieldfitness.com

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<ul><li> 1. Heart Attacks &amp; Exercise How To Identify and Reduce Your Risk http://www. bengreenfieldfitness .com</li></ul> <p> 2. How Your Heart Works 3. Heart Attack 4. How Do I *Know*? </p> <ul><li>Chest discomfort </li></ul> <ul><li><ul><li>In the center. </li></ul></li></ul> <ul><li><ul><li>A few minutes, might go away and come back. </li></ul></li></ul> <ul><li><ul><li>Uncomfortable pressure, squeezing, fullness or pain. </li></ul></li></ul> <ul><li><ul><li>Might have a similar feeling in arms, back, neck, jaw &amp; stomach </li></ul></li></ul> <ul><li>Shortness of breath </li></ul> <ul><li><ul><li>Sometimes before, sometimes after the discomfort </li></ul></li></ul> <ul><li>Cold sweat </li></ul> <ul><li>Nausea </li></ul> <ul><li>Lightheadedness </li></ul> <p> 5. Are *You* At Risk? </p> <ul><li>Resting heart rate of 70bpm+ </li></ul> <ul><li>Male relatives under 55, female relatives under 65 </li></ul> <ul><li>Post-menopause . </li></ul> <ul><li>Race </li></ul> <ul><li>Diabetes (126+) </li></ul> <ul><li>High BP (over 120/80) </li></ul> <ul><li>High cholesterol (200), LDL (100) and triglycerides (150) (the triple threat). </li></ul> <ul><li>HDL (reverse risk - 60+) </li></ul> <ul><li>Smoking </li></ul> <p> 6. 7. How to Monitor Your Heart </p> <ul><li>HR Monitor </li></ul> <ul><li><ul><li>220-age? </li></ul></li></ul> <ul><li><ul><li>Stress test </li></ul></li></ul> <ul><li><ul><li>Metabolic test </li></ul></li></ul> <ul><li><ul><li>Drugs? </li></ul></li></ul> <ul><li>BP Cuff </li></ul> <p> 8. What Can *You* Do? 9. The Exercise Hierarchy </p> <ul><li>1) Resistance Training </li></ul> <ul><li>2) Cardiovascular Interval Training </li></ul> <ul><li>3) Cardiovascular Aerobic Training </li></ul> <p> 10. 11. Sample Routine </p> <ul><li>Day 1: 30 minutes light, aerobic cardio </li></ul> <ul><li>Day 2: 30 minutes cardio intervals </li></ul> <ul><li>Day 3: 30 minutes resistance training circuit </li></ul> <ul><li>Day 4: 30 minutes light, aerobic cardio </li></ul> <ul><li>Day 5: 30 minutes cardio intervals </li></ul> <ul><li>Day 6: 60 minutes intervals/resistance </li></ul> <p> 12. Avoid </p> <ul><li>Breath-holding </li></ul> <ul><li>Isometrics </li></ul> <ul><li>Gripping </li></ul> <ul><li>Starting cold </li></ul> <ul><li>Abruptly finishing </li></ul> <ul><li>Dehydration/starvation </li></ul> <ul><li>High intensity if at risk </li></ul> <p> 13. Fish </p> <ul><li>Vagus nerve </li></ul> <ul><li>8oz per week </li></ul> <ul><li>Cold water (salmon, mackerel, sardines, herring)</li></ul> <ul><li>Omega-3 fat supplement </li></ul> <ul><li><ul><li>2lb in 3 weeks! </li></ul></li></ul> <ul><li><ul><li>Reduced resting heart rate 6 beats in 2 weeks! </li></ul></li></ul> <ul><li>Supplement in morning + fish 1x/week for dinner &amp; 1-2x/week for lunch </li></ul> <p> 14. Nuts </p> <ul><li>Lower cholesterol </li></ul> <ul><li>1.5oz = 1/3 cup = 1 handful </li></ul> <ul><li>Walnuts, omega 3s </li></ul> <ul><li>Salt-free, unroasted </li></ul> <ul><li>Sources </li></ul> <ul><li><ul><li>Topping on salad, cereal, soup </li></ul></li></ul> <ul><li><ul><li>Bread, pancake, waffle, muffin recipe </li></ul></li></ul> <ul><li><ul><li>Trail mix </li></ul></li></ul> <ul><li><ul><li>Steamed vegetables, pastas </li></ul></li></ul> <p> 15. Eggs </p> <ul><li>210mg cholesterol? </li></ul> <ul><li>Large LDLs, good HDLs </li></ul> <ul><li>Big studies, no links </li></ul> <ul><li>Are eggs the culprit? </li></ul> <ul><li>Protein, omega 3s, vitamin B, vitamin A, zinc, iron </li></ul> <ul><li>Darker = better </li></ul> <p> 16. Alcohol </p> <ul><li>1 drink =12 ounces beer, 4-5 ounces wine or 1 1/2 ounces 80 proof spirits </li></ul> <p> 17. Salt </p> <ul><li>2300mg or less </li></ul> <ul><li>Substitute </li></ul> <ul><li><ul><li>Lemon Juice </li></ul></li></ul> <ul><li><ul><li>Vinegar (balsamic, sherry, rice wine) </li></ul></li></ul> <ul><li><ul><li>Chopped fresh or dried herbs </li></ul></li></ul> <ul><li><ul><li>Grated lemon, lime or orange peel </li></ul></li></ul> <ul><li><ul><li>Sauteed chopped onions </li></ul></li></ul> <ul><li><ul><li>Garlic </li></ul></li></ul> <ul><li><ul><li>Salt-free seasoning blends </li></ul></li></ul> <p> 18. Fiber </p> <ul><li>Decreased fat absorption, inflammation, LDL </li></ul> <ul><li>Oatmeal </li></ul> <ul><li>Beans </li></ul> <ul><li>Fruits/vegetables - The Big Six </li></ul> <ul><li><ul><li>Apricots, bananas, oranges, tomatoes, broccoli and spinach. </li></ul></li></ul> <ul><li>The ABS Diet </li></ul> <p> 19. 20. Massage </p> <ul><li>Lower adrenaline, norepinephrine, epinephrine </li></ul> <ul><li>Lower heart rate 8 beats per minute </li></ul> <p> 21. Sleep </p> <ul><li>Sound sleep matters </li></ul> <ul><li>Barking dog? </li></ul> <ul><li><ul><li>13bpm spike! </li></ul></li></ul> <p> 22. Bathroom Breaks </p> <ul><li>40 people with heart disease </li></ul> <ul><li>Full bladder = 9bpm! </li></ul> <ul><li>Sympathetic nervous system activation --&gt; vasoconstriction </li></ul> <p> 23. Stress </p> <ul><li>Lavender oil </li></ul> <ul><li>Wake up gradually </li></ul> <ul><li>Pull your hair in the shower </li></ul> <ul><li>Ginseng for coffee </li></ul> <ul><li>Music/breathing during commute </li></ul> <ul><li>Acupressure </li></ul> <ul><li>Golf ball under desk </li></ul> <ul><li>Yoga </li></ul> <ul><li>Progressive neuromuscular relaxation </li></ul> <p> 24. 25. Is It Working? </p> <ul><li>Post-Exercise HR Drop </li></ul> <ul><li><ul><li>Subtract HR at 1 minute post exercise from Max HR during exercise </li></ul></li></ul> <ul><li><ul><li>35=good! </li></ul></li></ul> <ul><li><ul><li>30=30% </li></ul></li></ul> <ul><li><ul><li>25-30=40% </li></ul></li></ul> <ul><li><ul><li>Less than 25=110% </li></ul></li></ul> <ul><li>BP Cuff </li></ul> <ul><li>Blood tests </li></ul> <ul><li>Other? </li></ul> <p> 26. Learn more with the free blog, videos and audio podcast at http://www.bengreenfieldfitness.com</p>