Heart Health at the Gym: Do’s and Don’ts

If you’ve recently had a cardiac event or a heart procedure, you may have concerns about resuming your exercise routine. You’re going to need to listen to both your doctor and your body to start again with a heart-safe workout plan that continues your rehabilitation program.

At Longwood Cardiac Rehabilitation & Recovery Center, you can count on Sergio Sepúlveda Sunez, DPT, to work with you to develop a personalized plan for recovery. Our advanced cardiac rehab program in Longwood, Florida, is designed to support you whether you have stable chronic heart failure or you’ve undergone coronary angioplasty or another procedure.

Gym workout do’s and don’ts  

There’s a difference between a heart-healthy workout for someone who hasn’t experienced heart problems and a heart-safe workout designed for your specific needs and current cardiovascular health. Our team works with you to carefully customize an exercise regimen, but here are some general do’s and don’ts if you’re resuming a gym routine during or after rehab.

Do revise exercise targets depending on your current condition

Typical heart-healthy exercise recommendations for adults are usually pegged at:

• At least 150 minutes per week of moderate-intensity aerobic activity 
• Or 75 minutes per week of vigorous aerobic activity
• Or a combination of both, preferably spread throughout the week
• Plus a muscle-strengthening activity at least two days per week

However, you may not be ready for vigorous aerobic activity, high-intensity muscle-strengthening, or even an entire half-hour workout per day at the start. Let your care team guide you when it comes to setting targets.

Don’t push your body enough to cause pain

Cardiac rehabilitation isn’t the time to tough it out or “push through the pain.” If your chest starts to hurt during exercise, if you experience shortness of breath, or if you become dizzy, it’s time to hit pause and talk to your provider about such heart symptoms, as well as about backing off the intensity or length of your workout until you rebuild strength and endurance.

Do consider alternative exercises as you ramp up your conditioning

Depending on the current state of your heart health, you may not be able to perform some exercises you used to do regularly. Heavy weightlifting, high intensity interval training (HIIT) and high impact activities or vigorous sports can put more strain on your heart than it’s ready for. Try swimming, stationary cycling, or resistance band training instead.

Don’t overheat during your workout

During heart recovery and rehabilitation, getting too hot during a workout can cause significant reason to worry about your heart. Even mild to moderate activity combined with heat can intensify the load on your heart and cause troubling symptoms. Avoid exercising outdoors or in an uncooled gym in the summer, and stay hydrated.

Do understand your target heart rate

A common benchmark when it comes to a target heart rate is 50% to 85% of your maximum safe heart rate, which is equal to 220 minus your age in years. For example, a 60-year-old would have a maximum safe heart rate of 160 beats per minute. If your doctor’s recommended target is 50%, that would mean a target heart rate of around 80 beats per minute.

Don’t ignore warning signs that your heart is having trouble

It’s worth repeating: Don’t push yourself and your heart too hard when you’re just getting back into your gym routine. At the first sign of breathing difficulty, chest pain, or faintness, take a breath, stretch gently, and hydrate. Only resume your workout if symptoms disappear immediately and don’t recur when you start ramping up again.

Getting ready to rejoin the gym crowd

When it comes to rehabilitating your heart, slow and steady wins the race. Call Longwood Cardiac Rehabilitation & Recovery Center at 321-317-3825 for an appointment or contact us online today, for a complete cardiac recovery plan that ensures your gym time serves your body best.