Recently done with heart surgery? Don’t skip these crucial fitness points
Getting back to the
gym
after a heart surgery is a commendable aim. But for those who used to work out frequently, getting back into the gym needs a cautious and well-informed approach while exercising. The first and foremost step before joining a gym is clearance from a healthcare professional. Based on the intensity and seriousness of the surgery, the healthcare professional will advise on how to ease into exercising which doesn’t affect your health.
The
exercise
program should be designed for maximum benefit and minimum risk to your health and physical condition. Consider reaching out to an appropriately credentialed Exercise Professional to work with you and your doctor. Working together will enable you to establish realistic goals and design a safe, effective, and enjoyable program.
Here are the important and cautious points to remember for gym lovers –
Start with a low intensity/impact
It's important to start with low-intensity/impact workouts like short stationary bike rides or steady walking on a treadmill when returning to the gym following heart surgery. Compared to high-impact exercises like running or leaping, these are easier on the heart, allowing your body to progressively restore strength and endurance with less strain on the heart. Closely monitor your intensity level. Adjust your
workout
if you feel fatigued. Stop exercising right away if you feel chest pain or angina. Contact your physician if you have chest pain, laboured breathing, or extreme fatigue. Exercising in extreme weather conditions (such as hot and humid or bitter cold) is to be avoided because that puts more stress on your heart.
Try accumulating atleast 150 minutes of
aerobic activity
at low-moderate intensity in a week. Once done regularly will help improve your stamina and heart health.
Focus on low-moderate intensity resistance training
According to Kushal Pal Singh,
Fitness
and Performance Expert, Anytime Fitness, “Being inactive for weeks or months leads to muscle atrophy and strength loss. Evidence clearly shows that moderate-intensity resistance training improves your ability to function and promotes good health. Low-moderate intensity
strength training
exercises work your major muscle groups without significantly raising your heart rate. Think squats, lunges, wall pushes, and light bicep curls with resistance bands instead of heavy weights. This approach builds strength without pushing your cardiovascular system too hard, promoting a safe and controlled recovery.”
Avoid high resistance, static position (or isometric) contractions. Avoid holding your breath when lifting. This can cause large changes in blood pressure. That change may increase the risk of passing out or developing abnormal heart rhythms. Be especially careful if you have high blood pressure. If you have joint problems or other health problems, do only one set for all major muscle groups. Start with 10 to 15 repetitions. Build up to 15 to 20 repetitions before you add another set.
Listen to your body
After heart surgery, it's important to pay attention to your body's signals when you return to the gym. Pay attention to any pain, lightheadedness, or breathing difficulties and modify your exercise regimen accordingly. Start with light to medium effort. Gradually increase your pace and time spent being active. Start low and go slow! Warm up and cool down at an easy pace before and after exercise.
Aerobic activity and strength training are at the core of an exercise program for those with heart surgery. But you may enjoy and benefit from few other options such as
Flexibility
, Yoga or Pilates, etc.
Consider cardio rehab
Resuming exercise after heart surgery is a good idea, but consider doing
cardiac rehab
first. With expert instruction, this supervised programme provides a secure environment for developing strength and endurance. It enables you to gradually resume exercising under professional guidance, ensuring that your workouts are customized to meet your unique recovery needs and assisting you in making the transition with confidence into your regular gym routine.
One can make sure that their return to the gym is safe and successful by adhering to the guidelines provided and placing an emphasis on frequent communication with the doctor. Remember that putting your health first is the key to success. With every step you take towards regaining your strength and well-being, your road back to fitness will serve as a testament to your tenacity and commitment.
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