Fitt exercise program how to#
Fitt exercise program pdf#

Stretching or flexibility exercise keeps your muscles relaxed and your joints mobile.Examples are lifting weights, using resistance bands and pushing or pulling your own body weight. Resistance exercise involves the development of muscle strength and endurance.It increases your breathing and heart rate, which improves your heart, lungs and circulatory system. Aerobic or endurance exercise involves continuous movement of your large muscles (like your legs).Time вЂ“ how long? Exercising 150 minutes each week is proven to be good for your heart health.It is based on the way your body feels during exercise, including increased heart rate, breathing rate, sweating and muscle tiredness. Intensity вЂ“ how hard? The rate of perceived exertion (RPE) is how hard you feel your body is working.

Frequency вЂ“ how often? The goal is to exercise most days of the week.

It helps you track and measure your progress.

The FITT principle is a guideline to help you set up a workout routine that fits your goals and fitness level, while helping you get the most out of your exercise program. Walk up gentle hills, leaning slightly forward.Д¬ool down: 5-minute easy walk and stretch for each walk A routine that fits your needsДЄs you progress, your cardiac rehab team can help you increase your activity slowly, steadily and safely, incorporating new activities you enjoy. Training period: 25-30 minute walk at a faster pace. Training period: 20-minute walk at a faster pace Training period: 15-minute walk at a faster paceД¬ool down: 5-minute easy walk and stretches

Training period: 10-minute walk at a faster pace This program can be used for biking, stationary bike, water walking and swimming. You may need to plan rest areas or places to stop and sit along the way. Walk in the hallway, walk the length of your driveway, walk in the mall, walk a block, walk for 10 minutes. Below is an example of a walking program. Just starting to exercise?ДЇor many people, it is easy to start with walking. Always check with your healthcare provider before beginning any physical activity program. If you canвЂ™t find a cardiac rehab program in your community, you can help yourself by following the exercise program outlined in the book. Find a cardiac rehab program close to you at cardiachealth.ca. Your family doctor can help to set you up with a program in your community. The team will help guide you toward heart health. Your cardiac rehab program team may include a:

Fitt exercise program how to#

If you have had heart disease, a cardiac rehabilitation program teaches you how to safely become more active and make lifestyle changes so you improve your heart health and reduce your risk of future heart problems. The excerpt below is adapted from the bookвЂ™s chapter on active living.

Fitt exercise program pdf#

You can download a free PDF copy of the 112-page book at this link. Written by experts, itвЂ™s a guide to every aspect of recovery, from medications through dealing with the emotional impact. Living Well with Heart Disease is a new book from the Heart and Stroke Foundation, for people with heart disease and their families. Where do you start? How much activity is healthy and safe? Physical activity helps you live longer and reduces the risk of dying from heart disease by 50 per cent.Д«ut after youвЂ™ve been diagnosed with heart disease, you may feel scared and uncertain. Exercise is one of the most important things you can do for your heart health.