What disease did I choose?
Well in order to make a plan about a disease I should choose a disease. In order to completely focus on a disease we need to know the Definition of it, The causes of it, the effects and the treatment and most importantly how to prevent it which we already know so far. It is said that each training
So below here is my chosen disease:
The training that I will describe mainly will have an intensity of Moderate
Chosen Disease: Chronic Heart Disease (CHD)
This below here is my plan:
Week 1-2 (First 14 days)
Exercise consists of stretching and aerobic exercises.
These exercise is same for each day of the first 2 weeks.
Stretching: For stretching I will only choose to describe the stretches for arms and legs because it is only to prevent the straining of muscles during certain activities such as strength training and aerobic fitness. At some points Abdominal muscle can be stretched but there is a danger too much pressure on the muscles of the abdominal area can increase risk in cardiac arrest or sudden death for people in CHRONIC HEART DISEASE. So abdominal exercise in prevented.
For arms:
Well in order to make a plan about a disease I should choose a disease. In order to completely focus on a disease we need to know the Definition of it, The causes of it, the effects and the treatment and most importantly how to prevent it which we already know so far. It is said that each training
So below here is my chosen disease:
The training that I will describe mainly will have an intensity of Moderate
Chosen Disease: Chronic Heart Disease (CHD)
This below here is my plan:
Week 1-2 (First 14 days)
Exercise consists of stretching and aerobic exercises.
These exercise is same for each day of the first 2 weeks.
Stretching: For stretching I will only choose to describe the stretches for arms and legs because it is only to prevent the straining of muscles during certain activities such as strength training and aerobic fitness. At some points Abdominal muscle can be stretched but there is a danger too much pressure on the muscles of the abdominal area can increase risk in cardiac arrest or sudden death for people in CHRONIC HEART DISEASE. So abdominal exercise in prevented.
For arms:
- Arm Circles
Intensity: Between Low to Moderate
Muscular endurance
20 counts 1 set.
Total 3 sets
- Overhead Arms
(Mainly focuses on the the shoulder and biceps and most importantly the triceps because during the stretch the shoulder muscles fibres are being rotated leading to a more flexible muscle during any form of exercise. This is important because when having any strength or flexibility training it requires the muscle to work constantly so when the muscle is fully flexed the performance can be smoother leading in a decreased risk of strains and torn muscles.)
Intensity: Moderate
Flexibility
Hold for 10 seconds one set.
5 sets in total.
- Triceps side stretch
(This mainly focuses on the back part of the hand which is the triceps. By stretching this part the arm and the shoulder would already be fully stretched and warmed up. The stretching of the arms can lead to a strong and large muscle of the arm because ligaments are being longer and longer which means flexibility and muscular strength is developing. )
Intensity: Low-Moderate
Muscular flexibility
Hold for 20 seconds each set.
3 sets each.
Now for the legs
- Hamstring lifts
(This is done by lifting the hamstring up so that the muscle could be stretched preventing sprains in specific regions of the hamstring. Like this doing any thigh related leg aerobic activity can reduce the risk of hamstring torn muscles which can be dangerous because the pain can cause the heart rate to increase and when it is increased there is a high chance of angina.)
Intensity: Moderate-High
Muscular strength, flexibility and endurance
Hold for 15 seconds for each set.
2 sets.
- Quad Stretch
(It is done by lifting the quadriceps up by balancing with the other leg. It mainly focuses on the Quadriceps and it is done to prevent any serious injury. Any injury caused in the quadriceps can be dangerous and it can also ruin the routine to exercise for 2-3 weeks which is not good. Besides doing this continuously can increase the immunity to gain any harmful complications to the body.)
Intensity: Moderately high
Muscular strength, endurance and body balance.
- Ankle rotation
Intensity: Low
Muscular flexibility
Aerobic Exercises
Aerobic exercises are really important because they help in preventing and reducing the risk of Chronic heart disease. This is because aerobic exercise have an ability to:
- Star Jumps
- Jogging
- Walking
- Knee Lifts
- Cycling
- Water aerobics (Swimming etc)
Aerobic exercises are really important because they help in preventing and reducing the risk of Chronic heart disease. This is because aerobic exercise have an ability to:
- Have an ability to lower BP so that it can lower the strain and pressure to the cardiac muscle reducing the risk in preventing Heart attacks and other complications related to the heart.
- Increase and develops a substance that helps in clearing off the excessive cholesterol build up around the wall of the arteries.
- In some points aerobic exercises can also prevent in the build up of cholesterol by constantly producing a substance and constantly regulating the blood flow between the arteries that washes away the build up of cellular or other hardening fats.
- Helps in controlling the weight by loosing excessive fats from the body. This can lead to obesity and obesity can lead to heart failure because the muscle of the heart is being pressurized by the fats surrounding the body. In some cases the lungs may deform to a smaller version which can be really fatal because the lungs are our main source of oxygen and when there is no sign of oxygen the body can start to fail.
- These types of exercises can help in reducing blood clot. Now this is really important because blood clot can lead to a stop in blood circulation leading to stroke and heart attack. So constantly doing Aerobic exercises it can help in preventing these issues.
WEEK 3-4 (Last 14 DAYS)
The exercise consists of stretching and strengthening training.
Each day is same for the one below.
The exercise consists of stretching and strengthening training.
Each day is same for the one below.
- Arm Circles
Intensity: Between Low to Moderate
Muscular endurance
- Overhead Arms
(Mainly focuses on the the shoulder and biceps and most importantly the triceps because during the stretch the shoulder muscles fibres are being rotated leading to a more flexible muscle during any form of exercise. This is important because when having any strength or flexibility training it requires the muscle to work constantly so when the muscle is fully flexed the performance can be smoother leading in a decreased risk of strains and torn muscles.)
Intensity: Moderate
Flexibility
- Triceps side stretch
(This mainly focuses on the back part of the hand which is the triceps. By stretching this part the arm and the shoulder would already be fully stretched and warmed up. The stretching of the arms can lead to a strong and large muscle of the arm because ligaments are being longer and longer which means flexibility and muscular strength is developing. )
Intensity: Low-Moderate
Muscular flexibility
Now for the legs
- Hamstring lifts
(This is done by lifting the hamstring up so that the muscle could be stretched preventing sprains in specific regions of the hamstring. Like this doing any thigh related leg aerobic activity can reduce the risk of hamstring torn muscles which can be dangerous because the pain can cause the heart rate to increase and when it is increased there is a high chance of angina.)
Intensity: Moderate-High
Muscular strength, flexibility and endurance
- Quad Stretch
(It is done by lifting the quadriceps up by balancing with the other leg. It mainly focuses on the Quadriceps and it is done to prevent any serious injury. Any injury caused in the quadriceps can be dangerous and it can also ruin the routine to exercise for 2-3 weeks which is not good. Besides doing this continuously can increase the immunity to gain any harmful complications to the body.)
Intensity: Moderately high
Muscular strength, endurance and body balance.
- Ankle rotation
Intensity: Low
Muscular flexibility
Strength Exercises
Upper Body
Upper Body
- Wrist Curls (Usually done with a dumbbell up to 300-500 grams)
- Arms curls (Usually done with a dumbbell up to 3-5 kg of weight)
- Chair Dips (Usually done by pushing the upper body or known as the torso by using the wrist as a support but biceps as a muscle to lift. Strengthens the biceps and well as the forearm muscle).
- Elbow lifts (Usually performed with a dumbbell up to 1-3 kg of weight so that it optimizes the weight between the arm and the elbow. Too heavy weight can push down the bone that may lead to Musculoskeletal system damage.)
- Pulling a band while seated (This is done by pulling a stretchable band or flexible band that can strengthen the forearm and biceps with the triceps. Also develops a larger shoulder muscle when done)
Lower Body
- Backwards leg raise (This is to test the muscular endurance and strength by holding it for 10-15 seconds. This wall also lead to a stronger muscle that will also include a proper oxygen supply if the aerobic exercises has made a difference.
- Straightening Leg exercise (Done by keeping each leg straight and keeping the other resting.)
- Toes stands (Strengthen the muscle of the calf which is also known as the Gastrocnimeus. When lifting the toe the ligament of the feet relaxes lifting the calf muscle up. By doing this the calf becomes stronger and more tougher)
- Legs up, Legs in between (Done by lifting the leg up and after doing that the person behind pushes the leg but the aim is to hold it in between. This strengthens core and hamstring muscle of the thigh as well as the quadriceps.)
TIME TAKEN FOR IT: Each can be around half hour to 45 minutes. So to break it down
Total time for each
= Each can be done for 5 minutes. As when we add them all it is 9 (UPPER BODY+LOWER BODY)
So 45/9= 5
Total time for each
= Each can be done for 5 minutes. As when we add them all it is 9 (UPPER BODY+LOWER BODY)
So 45/9= 5
Nutrients needed mostly;
- Protein (Because it is necessary for muscle build up and muscular strength and endurance.
- Carbohydrates (Energy source, Complex needs to be taken more than simple because these exercise needs to be lasted for a long time. So complex will help in preserving the energy within the body. )
Limitations/Tips a person may need to know during CHD:
Stop the exercise immediately.
- Do not exercise outdoors when it is really hot or humid because when high temperatures enters the lungs the pressure of the heart might increase due to the heat. And in some cases this is confirmed to make you tired. Too much pressure may lead to angina or chest pain.
- After any exercise routines which includes warm bath needs to be controlled because high temperature may lead to high pressure of the heart leading to a high blood pressure. So like this we should not do any physical activity after any bath as it can be bad.
- Over exertion is one of the common thing a person might face during exercising. So when feeling:
- weak
- dizzy or light-headed
- pain in your chest, neck, arm, jaw, or shoulder
Stop the exercise immediately.
- Make sure to have a pattern in exercise. Over exerting or not having any rest may trigger a heart attack. So when feeling tired we should not continue. Take a break. Because our body is not receiving enough blood supply. So muscles can be strained even after stretching. So stick to a limit.
- Do not keep high expectations. Not accomplishing the expectations may lead to an unhealthy habit again of not exercising. So always have low expectations at first. So that it is easy and less difficult a person might face.
- For those who have serious heart failure they should not do strength exercises only focus on aerobic and stretching because strength activities may cause the heart to exert a pressure on the arteries. So HIGH BLOOD PRESSURE MAY OCCUR. So keeping in control of the exercises chosen is beneficial.
- Always meet a fitness expert and a doctor for more recommendations. What you do may not be right.