Cardiovascular Disease- How to Reverse Heart Disease

Aerobic exercise intensity:

Aerobic exercise intensity may be done continuously or intermittently during the day 3-5 days per week initially for 30 minutes per day at moderate intensity to start and increase duration and intensity as tolerated.

Determining Intensity according to the ACSM:

• Estimate the maximum heart rate (MHR) in beats per minute by calculating 220 – age.
• Determine resting heart rate while counting pulse in beats per minute by feeling the radial artery of the wrist after lying down comfortable for more than 10 minutes.
• Take MHR and subtract resting heart rate (RHR) to calculate heart rate reserve (HRR). MHR – RHR = HRR.
• Calculate training intensity (TI) by multiplying HRR by desired training intensity generally between 40% and 85% and add back the RHR. TI = HRR x TI + RHR.
• For beginners start at 40% to 50% for intensity.
• Once advanced enough by progressive training, the optimum cardiovascular training zone per the ACSM is seen at 75% to 85% training intensity.

Training progression according to the ACSM consists of these 3 stages:

• Initial stage: Beginners on week 1 – 4, start exercising 3 – 4 times per week at 40 – 50% TI and by 4 weeks 60 – 70% TI for 15 minutes duration per session at week 1 and ending at 30 minutes per session at week 4.
• Improvement stage: Progress further as endurance develops after 4 weeks. On week 5 – 24, exercise 3 – 5 times per week at 60 – 70% TI and by 24  weeks 70 – 85% TI for 25 – 30 minutes duration per session at week 1 and ending at 35 – 40 minutes per session at week 24.
• Maintenance stage: After 24 weeks, maintenance should consist of exercise 3 – 5 times per week at 70 – 85% TI for 30 – 45 minutes per session.

Power walking:

This exercise is generally an effective initial aerobic activity for beginners. Start walking at a normal pace and continue to increase the walking speed over 10 minutes to reach a heart rate of 110 – 120 beats per minute resulting in mild perspiration. Then follow the guidelines in a. and b. above.