心脏疾病（from nasm experts）

jacky

Heart Disease Monday, February 16, 2009
by dotFIT experts

Heart disease is the leading cause of death in the U.S.  It is a broad classification encompassing several more specific heart conditions.

Coronary Heart Disease (CHD) is the most common type of heart condition, caused by excess buildup of fats in the coronary arteries.  Blood supply to the heart is reduced or even fully blocked, causing it to weaken over time and function improperly.

A heart attack may occur due to poor blood circulation, damaging the heart and even stopping it from beating.

Symptoms

• Pain or discomfort in the jaw, neck, or back.
• Feeling weak, light-headed, or faint.
• Chest pain or discomfort.
• Pain or discomfort in the arms or shoulder.
• Shortness of breath.
  

If you think you or someone you know is having a heart attack, call 9-1-1 immediately.

A stroke occurs either when blood supply to part of the brain is blocked or when a blood vessel in the brain bursts.  Resulting brain damage may lead to paralysis, speech and emotional problems, and death.

Symptoms

• Sudden numbness or weakness of the face, arms, or legs.
• Sudden confusion or trouble speaking or understanding others.
• Sudden trouble seeing in one or both eyes.
• Sudden trouble walking, dizziness, or loss of balance or coordination.
• Sudden severe headache with no known cause.
• Symptoms may appear suddenly and often more than one at a time.
  

If you think you or someone you know is having a stroke, call 9-1-1 immediately.


Impact of exercise

• Only aerobic exercise can condition the cardiovascular system.
• Increases efficiency of the heart.
• Helps keep cardiovascular pathways clear.
• Reduces LDL (bad) and total cholesterol.
• Increases HDL (good) cholesterol.
  

Exercise specifications

• Stationary cycling, treadmill walking, or rowing are acceptable cardiovascular activities.
• Exercise at least 3 days/week.
• Sessions should include a 5-10 minute warm-up, 20-40 minutes of exercise, and a 5-10 minute cool-down.
• Keep exercise intensity at 40-85% of max heart rate reserve (easy to moderate pace).
• 1-3 sets of 10-20 repetitions 2-3 days/week when resistance training.
• Focus on quickly lifting the weight and slowly returning it to starting position.
• Avoid heavy lifting and ensure normal breathing at all times.
• Do not overgrip weights or clench fists.
• Perform exercises in a standing or seated position.
• Progress slowly.
  

Nutrition & Supplementation

At least five servings of vegetables and three servings of fruit daily will ensure your heart remains healthy.  Be sure to consume plenty of fiber and unsaturated fats from fish and oils as well.

Omega-3 fatty acids – Keeps your blood moving and your LDL (bad) cholesterol down.
• Sources: Fish such as tuna, salmon, mackerel, flaxseed, and certain oils.
  
Fiber – Studies show increased fiber intake decreases your chance of a heart attack.  Aim for 30 grams daily.
• Sources:  Whole grain products such as bread and cereals, barely, fruits and vegetables.
  
Vitamin A – 15-20 milligrams daily drops your heart attack risk by 22 percent.
• Sources:  Brightly colored plan foods such as apricots, carrots, pumpkins, and sweet potatoes.
  
Vitamin C – Strengthens blood vessels, thins blood, and raises HDL (good) cholesterol.
• Sources:  Strawberries, peaches, citrus fruits, and cantaloupe.
  
Vitamin E – Prevents blood clots caused by the buildup of plaque.
• Sources:  Sunflower seeds, canola oil, wheat germ, and nuts (especially walnuts).
  
• Flavonoids – Significantly reduce heart disease risk, keep arteries free of plaque buildup, slashes cholesterol.
  • Sources:  Teas (such as black and green), fruits and vegetables (especially garlic and onions).
    
  
  

Resources

“Heart Disease” on the Centers for Disease Control and Prevention website:  www.cdc.gov/heartdisease/index.htm

“Heart Disease” on the National Institute of Health website:  www.nlm.nih.gov/medlineplus/heartdiseases.html

The Cardiovascular Disease Foundation:  www.cvdf.org



References

Clark, Micheal A., Lucett, Scott C., and Rodney J. Corn.  2008.  NASM Essentials of Personal Fitness Training, 3rd ed.  Baltimore, MD, Philadelphia, PA:  Lippincott Williams & Wilkins.

Editors of FC&A Medical Publishing.  2004.  Fitness for Seniors:  Amazing Body Breakthroughs for Super Health.  Peachtree City, GA:  FC&A Medical Publishing.

“Heart Disease.”  Centers for Disease Control and Prevention.  12 January 2009. http://www.cdc.gov/heartdisease/index.htm

Meyers, Jonathan.  2003.  Exercise and Cardiovascular Health.  Circulation.  107:  e2-e5.





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