Fitness Workout Routines & Workout Plans
Healthy Living, Fitness Workouts Plans & Fitness Equipment
Before starting fitness workouts at Gold's Gyms near you, it's best to consult with a doctor to get a clean bill of health. Whether workouts with fitness equipment are your main form of exercise or you are a star athlete, no one is exempt from the potential of having an underlying heart issue. Once cleared for workout routines by your doctor, WebMD.com suggests that you “aim for at least 30 minutes of moderate-intensity activity at least five days a week.” Focus on healthy living, and take care of your heart by combining your fitness routine with smart nutrition.
The Heart of a Competitor
Make sure the athletes in your life know about one very important muscle: their heart. Here’s an update from Marc Gillinov, M.D., and Steven Nissen, M.D., co-authors of Heart 411.
Below is an excerpt from Heart 411, The Only Guide to Heart Health You’ll Ever Need by Marc Gillinov, M.D., staff cardiac surgeon at Cleveland Clinic, and Steven Nissen, M.D., Chairman of the Department of Cardiovascular Medicine at Cleveland Clinic.
In the second week of January 2010, Americans were stunned when two competitive athletes in peak condition, Chicago Bears defensive end Gaines Adams, age 26, and Southern Indiana center Jeron Lewis, 21, died with no warning. They joined a tragic list that includes Flo Hyman (Olympic volleyball), Hank Gathers (NCAA basketball), Pete Maravich (NBA) and Korey Stringer (NFL). All were world-class athletes who died suddenly of heart disease.
These events are not as rare as you might think. Hundreds of other athletes have suffered similar fates. Each year in the U.S., 200 to 300 young athletes suffer sudden cardiac death. Basketball and football players account for most of the deaths in the U.S., while soccer is the more common predisposing sport in Europe. Men and boys are affected nine times as often as women and girls, and African Americans are affected five times as frequently as Caucasians.
Newscasters highlight the emotional impact of these events, the lives and careers cut short. There is usually little discussion of the causes, and only recently have the media focused on their prevention. The fact is, we know why these tragedies occur, and for the most part we can determine in advance who is at risk.
First, let’s talk about the causes. When middle-aged and older people die during or after exertion, the cause is usually a heart attack triggered by coronary heart disease that has developed over a lifetime. Such is not the case with competitive athletes. Athletes who experience sudden cardiac death usually have an underlying heart condition that has been present since birth, a problem that we ought to be able to identify beforehand. In peak physical condition, these athletes train and play hard, exposing their hearts to extraordinary stresses. These stresses can aggravate unsuspected heart abnormalities, creating risks that might not occur in others with the same abnormality who perform less strenuous exercise. When a young athlete dies, the immediate cause is usually an abnormal heart rhythm, brought on by the combination of a structural heart problem and intense physical activity. An exception to this rule is the athlete with Marfan syndrome. In patients with this condition (Flo Hyman had it, and Abraham Lincoln probably did, too), sudden death is caused by rupture of an aortic aneurysm.
In the U.S., the most common underlying condition that causes sudden death in athletes is hypertrophic obstructive cardiomyopathy. People with this condition have overgrowth of part of the heart muscle, and the heart rhythm tends to be unstable. It is not rare—about one in five hundred people has it. It is so common, and so dangerous, that the NFL recently announced that it will start screening players for this condition.
Sudden Cardiac Death In Athletes
We all agree that any individual known to have one of these conditions needs a cardiac workup before participating in strenuous sports. The key question is: Why don’t we identify young athletes with these problems before they die?
While high school and college athletes in the U.S. are screened by a perfunctory history and physical examination, we believe they should also be screened for hypertrophic obstructive cardiomyopathy by having an annual electrocardiogram test (EKG). An EKG tests the electrical activity of the heart and can check for any heart diseases or conditions like high blood pressure.
In other countries, like Italy, all competitive athletes 12 to 35 years old must participate in a mandatory national screening program and undergo a detailed history and physical examination, as well as an annual EKG. If any abnormality turns up on these tests, they undergo further examination, which frequently includes an echocardiogram, which is an ultrasound of the heart that allows medical professionals to see how a heart is beating and pumping blood.
Since more rigorous screening was instituted, sudden deaths in athletes have dropped by nearly 90% in Italy. After adopting the Italian protocol, Dutch doctors found that for every 143 athletes screened, doctors identified one athlete who had a potentially lethal heart problem. They could actually count the lives saved.
It is also important to pay attention to warning signs in athletes. Twenty percent of young athletes who die experience symptoms during the week before the tragedy. Common complaints are chest pain, feeling faint, indigestion or heartburn, increasing fatigue, and profound shortness of breath. If any of these occurs, especially if it represents a change, don’t write off the symptoms as the result of a tough workout. Investigate. Save a life.
We recommend that all competitive athletes of high school age or older should invest a couple of hours in a detailed personal and family history, a physical examination and an EKG. At a minimum, search your family history for specific warning signs or red flags. If you have a young athlete in the family or are a competitive athlete yourself, fill out this checklist; you’ll likely be able to determine if any of these factors apply. If any of them do, a visit to the cardiologist is imperative.
Screening Athletes For Heart Disease
Any early heart disease in family (in a relative less than 50 years old)?
Any sudden cardiac death or sudden death of unknown cause?
Any family members with hypertrophic cardiomyopathy, Marfan syndrome or other inherited heart disease?
Have you ever experienced any of the following:
High blood pressure
Chest pain with exercise
Excessive shortness of breath with exercise
Copyright © 2012 by Marc Gillinov, M.D., and Steven Nissen, M.D. From the book Heart 411 by Marc Gillinov, M.D., and Steven Nissen, M.D., published by Three Rivers Press, a division of Random House, Inc. Reprinted with permission.
Get healthy with fitness workouts at Gold's family fitness center, and be on the lookout for the warning signs for the heart conditions mentioned earlier. Work out with fitness equipment like treadmills and ellipticals to get your heart pumping, and increase the length of your workouts as your heart gets stronger and healthier. Start your workout routine the moment your doctor gives you the go ahead because it is never too late to get in shape. And make healthy living a priority so that you can enjoy lifelong health and fitness.
Get the most from fitness workouts by combining them with a healthy eating plan, and keep your blood pressure in check with a healthy diet and workout plan. Alternate fitness equipment workouts with group exercise classes to add variety to your gym routine, and make sure to include workouts that cover all the fitness basics from strength training to flexibility exercises. And with your workout routines, practice proper nutrition so that your body has the vitamins and minerals it needs to fuel your workouts. For healthy living, the American Heart Association suggests that you eat an array of nutrient-rich food from all of the food groups, and limit your intake of saturated fat, trans fat, sodium, red meat, sweets and sugar-sweetened drinks.