Meal Plans, Workouts, and Tips for People with Cardiovascular Concerns
Photo by William Choquette
According to an American Heart Association report, heart disease has been the number one cause of death in the United States, affecting about 121.5 million adults.
From this significant figure, it isn’t hard to imagine that some of these individuals may have been gym regulars or fitness buffs.
In other words, anyone can have cardiovascular issues, so it’s essential to maintain a proper workout and meal plan to help manage or improve your heart conditions.
Cardiovascular issues range from common diseases like high blood pressure and heart attacks to rare conditions like pericardial mesothelioma, a form of cancer that affects the heart tissues.
The Mesothelioma Group provides helpful information about mesothelioma stages, diagnosis, and treatment options.
What workout plans should bodybuilders and fitness enthusiasts with heart issues consider engaging in? Are there any heart-healthy meal plans recommended for these individuals?
This article explores the different workout regimens individuals with cardiovascular concerns can consider.
Furthermore, this article discusses the appropriate meal plans for people with heart issues who hit the gym.
Workout Plans for Individuals With Heart Issues
If you’re a bodybuilder or go to the gym regularly, having cardiovascular issues can limit the number of workouts you can do. But even if you have a heart condition, you don’t necessarily have to quit your fitness routine.
In fact, it’s essential to get regular exercise even when you have heart problems. Physical activity helps manage your blood pressure and cholesterol levels and strengthen your heart muscles.
But before you hit the gym again and start your exercise program, consult with your healthcare provider or fitness instructor first.
You must ensure that your preferred exercise program is safe for you considering your condition, especially when:
- You had a recent heart attack
- You’re having chest pains or shortness of breath
- You had recent heart surgery or procedure
- You have diabetes
In most cases, you’ll need advice from a trainer or physical therapist because they can demonstrate how to exercise correctly.
These experts can instruct you to breathe steadily, shift between upper and lower body exercises, and take frequent rests.
After talking with your healthcare provider or instructor, they should be able to come up with an exercise routine that’s best for you.
Regardless of what routine you follow, it can help if you consider the following when developing your exercise program:
- Include aerobic activities that use your heart and lungs for an extended period. These activities make your heart work a little harder every time, but these exercises can also help your heart utilize oxygen better and improve blood flow.
- Do some stretching for approximately five minutes to warm up the muscles and heart before exercising.
- Start doing aerobic activities like walking, jogging, swimming, or biking. Begin slowly and perform these activities three to four times a week.
- Wear comfortable clothes for exercise and take a rest before you get too tired. Stop your workout if you experience any symptoms of your heart condition.
- If you want to exercise outside but the weather is too hot, perform your routine during the morning or evening. Don’t wear too many layers of clothing. You can also walk inside an indoor shopping mall.
- If the weather is cold, keep your nose and mouth covered when exercising outside. If the temperature is below freezing, consult your healthcare provider if it’s all right for you to exercise.
- After performing your exercise routine, take time to cool down.
If you want to improve your strength, consider resistance weight training to help your muscles work together better and make daily activities easier.
But remember that while these exercises are beneficial, they don’t help your heart condition like aerobic exercises do.
Still, have your weight-training routine checked with your provider or fitness instructor first.
Even if these exercises don’t benefit your heart that much, don’t strain yourself too hard and go easy on the weights. When you have a heart condition, it’s better to do lighter sets than work out too hard.
Depending on your heart disease, you can qualify for a formal cardiac rehabilitation program. Consult your medical provider or instructor for a referral.
Heart-Healthy Diet Tips to Help With Workouts
Almost any gym buff will tell you to eat the proper meals together with the right workout routine. After all, eating is one primary method to receive the much-needed nutrients your body needs.
To ensure that the meals you take can help with your heart condition, the American Heart Association recommends following a dietary pattern that emphasizes taking:
- A wide selection of fruits and vegetables
- Whole grains or products containing mostly whole grains
- Healthy protein sources like legumes, fish, nuts, low- or nonfat dairy, and lean, unprocessed poultry and meat
- Minimally processed foods
- A small amount of added sugars
- Foods with little or no salt
- Non-tropical vegetable oils
- Limited or preferably no alcohol
Whether you prepare your meals at home, eat at a restaurant, buy a prepacked meal at the convenience store, or order your food online, it’s still possible to follow a heart-healthy diet by following the considerations listed above.
You should also check the ingredients list and read the nutrition facts on packaged food labels so you can pick the ones with less sodium, sugars, and saturated fat.
To know more about what workouts and meal plans will work best for you, given your cardiovascular issues, or if you want to donate to the cause, contact the American Heart Association at 1-800-242-8721.
References
- Cardiovascular diseases affect nearly half of American adults, statistics show
- Being active when you have heart disease
https://medlineplus.gov/ency/patientinstructions/000094.htm
- The American Heart Association Diet and Lifestyle Recommendations
https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/aha-diet-an
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