Hi all, Mark here from Alltone Fitness
& BNG Boot Camp in Watsonia. In this week’s blog I have decided to tackle
the topic of cardiovascular disease and how we can all reduce our risk factors.
Cardiovascular disease (cvd) is the term
used for heart, stroke and blood vessel diseases. CVD is the leading cause of
death in Australia, accounting for 38% of all deaths in 2002 claiming the lives
of more than one in three Australians. There are a number of different
conditions associated with this which include.
Coronary Heart Disease
Coronary Heart Disease, (CHD) is caused by
the slow build-up over many years of fatty cholesterol containing deposits in
the inner wall of one or more of the hearts arteries.
Heart Attack
Heart Attack occurs when a coronary artery
is suddenly blocked by a blood clot and the part of the heart muscle supplied
by that artery is damaged because it is starved of oxygen.
Heart failure
Heart failure occurs when the heart muscle
has become too weak to pump blood through the body as effectively as normal.
This causes blood to dam up behind the heart and fluid to collect in the lunges
and other body tissues.
Angina
Angina is temporary chest pain or
discomfort, resulting from a reduced blood supply to the heart muscle. It
occurs because part of the chest muscle is temporally unable to get enough
blood and oxygen to meet its demands
High Blood Pressure
Also known as hypertension, simply means
that your blood is pumping with more blood force than normal through your arteries.
Stroke
A stroke occurs when an artery supplying
blood to a part of the brain becomes blocked or bursts. As a result, that part
of the brain is damaged because it is deprived of its blood supply.
Exercise Considerations and reducing your
risks of cardiovascular disease.
If diagnosed with one of the above conditions,
it is extremely important you acquire medical clearance from your doctor before commencing personal training,group fitness, boot camp or any fitness related activity. A
recent American Heart Association consensus statement on preventing heart
attack and death in patients with coronary disease suggested a minimum of 30 to
60 minutes of moderate-intensity activity 3 or 4 times weekly along with an increase in daily lifestyle activities (e.g., walk breaks at work, using
stairs, gardening, household activities); 5 to 6 hours a week was suggested for
maximum benefits. Increasing physical activity in daily living can be helpful
in this regard. Both aerobic and resistance exercises are encouraged at a
moderate intensity level.
Sudden stop-and-go or extremely strenuous
activities may be beneficial, but are more likely to place undue stress on the
heart, especially for those who are normally sedentary. It is recommended to
commence with a low intensity program and slowly increase when appropriate.
If in
doubt about exercising, seek the advice of a fitness professional like a personal trainer in
your local area. At Alltone Fitness we offer personal training, boot camp andyoga in the Bundoora, Watsonia, Mill Park and Greensborough area, so feel free to get in touch.
Reducing your risks of CVD.
It goes without saying that being active
can significantly reduce the risk of developing CVD. Joining a gym, going for a
brisk walk, swimming, group fitness classes, boot camp, or hiring a personal trainer
are all fantastic ways to stay fit and active. If there is a history of heart
disease in your family, having regular checkups with your doctor is a must.
Keeping cholesterol and blood pressure levels in check with your doctor can help
pick up early signs of CVD. Diet plays an extremely important role, cut out
highly processed foods and include whole foods which are high in fiber and
nutrients like fruit and vegetables.
Take a look at your lifestyle factors that
could increase your risks, the obvious ones being smoking and excessive alcohol
consumption. Lastly, high stress levels could be a problem. Take time out and don’t
sweat the small stuff. Schedule time out during the day the switch your brain
off. A simple 5 minute meditation or breathing exercise could do wanders in
reducing stress levels.
