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