Feature for Fit HK Magazine.
By P Ramakrishnan. Images courtesy of Seasons Fitness.
When Arnold Schwarzenegger had to undergo a heart-operation a few years ago, many a couch potato must have taken a double-take as the news appeared on the ticker-tape on CNN. Schwarzenegger. The man described by the Guinness Book of World Records as, brace yourself for this, "the most perfectly developed man in the history of the world".
If he had a heart condition, what hope is there for mortals and mankind?
The fact of the matter is, you may be as thin as a rake or a gym gorrilla, but you can still have an unhealthy heart. Anil Ahuja from
Pure Fitness, explains, “For both men and women, there are many factors that contribute to heart problems. A few examples are high blood pressure, high cholesterol, lack of regular exercise, family history, age and smoking. I advise anyone to take a moment to look at their lifestyle, family history and their general health.”
Unfortunately, in many cases, not only does the next generation inherit potentially fatal heart conditions, but they also mirror their parents’ exercise habits – which in some cases are non-existent.
Adam Fabbian, a personal trainer at New York @ Hal, warns, “If your heart is weak, less blood is going to your major organs and muscles so that makes you short of breath and tired, even when going about your daily life. These symptoms are an indication of what’s to come”
They say a message hits you with a pebble first, before the brick slams it in. Rob Devereux, Regional Director of Fitness Development at
California Fitness, agrees but is quick to point out, “Often the brick hits without warning - for 20 percent of individuals, the first indication that they have heart disease is death. Atherosclerosis (fat deposition in the arteries) is often called the "silent killer" so preventative measures are key.”
The good news is, you can change the pattern and start… well, now. Rob says, “If you haven't exercised for a long time (or never) it is always best to consult with a doctor first to establish whether there may be any health related risks. Assuming that you obtain a clear bill of health, the best option would be to start by walking or stationery cycling as these can be performed at low intensity and have no learning curve.
“Starting with 10 minutes and building to 30 minutes over a period of weeks will ensure that the body adjusts to the increase in activity. Starting out too fast and for too long, apart from being potentially dangerous, can lead to rapid burnout.”
Raymond Chan, Fitness Manager at
Seasons Fitness, offers baby steps to get into a program, “In the morning, even before you get out of bed, do a set of stretching exercises, perhaps a couple of sit-ups on the mattress. Do two the first day, then three and so on. It really wakes you up. When you go to work, take the stairs, not the escalator in the MTR. Sometimes, it’ll take you time to find those stairs – a brisk walk in search of it will do you good. When you go shopping, I always recommend that you take your time, walk around, carry your grocery bags. Internet shopping is reducing our fitness level – forget the web sites.”
People with dogs seemed to have a lower risk of heart disease because their routine included walking the dog – even a daily simple stroll does wonder. Says Anil, “Tht may be true in the west, but in Hong Kong of course, it’s the maids with lower risk of heart disease.”
Point taken.
TAKE FIVE
Raymond Chan from
Seasons Fitness, offers 5 easy exercises that you can start immediately to benefit your heart:
1) Brisk walking. Moderate amount of exercise can do wonders for your cardiovascular health. Walking around in Hong Kong is free, you can do it anywhere and its easy. Take the stairs when and where you can.
2) Explore new sports – if you’re a loner, cycling or running in Tai Tam is great. Group sports like soccer, basketball in game centres and Victoria Park are easy to join in. In fact, find someone in your office who does a sport, a work out buddy is a great. The first step is the hardest, so find someone else who exercises to help ease the burden.
3) Make a schedule three times a week, 30 minutes a day. Find activities that use a lot of muscle group like swimming or biking. Using as many muscle groups as possible helps boost your heart rate.
4) Do different things every week. Each successive day, aim higher. If you swam one lap on week one, swim two the next. Push yourself for a result. It’ll be hard at first but focus. Focus equals fat burn!
5) Aerobics, dancercise, jazz-ercise, yoga-size, do a fun activity that you haven’t done before. Anything that gets your heart pumping more.
Anil Ahuja shares five mental notes to keep in mind:
1) Control your blood pressure and cholesterol level. Treating high blood pressure can lower your risk of heart attack and stroke, Your diet is a key part of lowering high cholesterol levels.
2) Maintain a healthy weight. Extra weight puts a strain on your heart and arteries. Exercise and a low-fat diet can help you lose weight. Being overweight means you have a higher risk of suffering from many other health problems, especially diabetes, high blood pressure and heart disease.
3) Exercise regularly. Remember, your heart is a muscle. It needs regular exercise to stay in shape. Aerobic exercise, such as brisk walking, swimming, jogging or biking, gives your heart the best workout. You can also use fitness equipment like exercise bicycles, treadmills and ski machines when exercising indoors.
4) Eat a low-fat diet. Keep fat calories to 30 percent or less of the total calories you take in during a day and avoid saturated fat (the fat in meats and coconut oil).
5) Smoking is a major risk factor for heart disease If you stop smoking, you can lower your risk of a heart attack by one third within two years. Breathing smoke from someone else's cigarettes is also bad for your heart and lungs. If you live with someone who smokes, encourage him or her to quit.
