HeartGeek Year In Review

2014I hope everyone had a happy and healthy holiday season.  I am in vacation mode – which means I am being lazy and not writing new posts.  Seems like a good time to look back on this past year’s most popular posts:

  1. My Favorite Heart Health Gadget – My first gadget review. The Alivecor is a portable device that provides a real-time electrocardiogram (ECG) on your cell phone. Another favorite is the Basis Peak fitness watch.
  2. Heart Attack and Cardiac Recovery – Get Off Your Ass – It’s good to see an interest in exercise. This post provides strategies to get moving and stay motivated.
  3. Exercise After 40? It’s Not Too Late! – More of a reference than a post. Provides a link to a study that found starting exercise at 40 has the same heart benefits as starting exercise earlier in life.
  4. Heart Attack and Cardiac Recovery – Stop Eating Crap – A post describing my experiments with different diets and a top 10 of what really worked.
  5. Heart Attack and Cardiac Recovery – Simplify Your Life – Tips for getting rid of the unhealthy habits and distractions and focusing on what is important – your health!

Those were the most read posts this past year and I truly appreciate you taking the time to read them. I also had a few favorites (in no particular order):

  1. What is a Cardiac Arrest? –Learn the difference between a cardiac arrest and a heart attack in this post.
  2. Sugar Increase Your Risk of Dying From Heart Disease – Fatty foods are considered enemy number one for cardiac patients. This post explains why sugar may be just as dangerous.
  3. What is Your Child’s Risk of a Heart Attack? – Healthy living is a family commitment. Strategies to get our kids moving and head off early heart disease.
  4. How To Prevent Your Next Heart Attack – Strategies for planning the rest of your life.
  5. The Best Supplements For Heart Health – Find out what supplements can increase your overall energy, allow you to exercise more, have less fatigue, less muscle pain and cramping, and even get a better nights sleep.

I imagine everyone is starting to make their resolutions.   Exercise, diet, etc. are all good and I wish you the best.   Check back in here throughout the year if you need a little motivation.  In case you are struggling with resolutions, there is a good post on Zenhabits describing the benefits of establishing new habits over making resolutions.

I am trying to figure out what to do with this blog in 2015.  Let me know what you liked and didn’t like over the past year.  What information do you find most beneficial?

Thanks, and Happy New Year!

Paul

Heart Attack and Cardiac Recovery – Get Off Your Ass

get_off_ass_2Dying isn’t hard, but it does provide a good lesson in humility. My cardiac rehab started with short walks on the high school track. I remember that first day I barely made it one lap. I was 41 years old and being lapped by speed walking retirees. I had to find a way to crush my competition! Stick with me, and I will show you the way.

I went for walks, either on the track or in the neighborhood, everyday. It’s amazing how quickly your body begins to gain strength and endurance. Within two months, I had progressed from 1 lap at the track to walking several miles at a time. I was eventually keeping pace with the retirees. At month three, I went back to work and the daily walks came to an end.

The daily walks ended, but I needed to find time to continue with an exercise routine.  In a rare moment of dedication, I decided to get up early a few days a week so I could continue my walks. Once I felt strong enough, and with the permission of my doctor, I graduated to light jogging on flat surfaces. Eventually, I built up to a four mile walk/run three to four times a week. Then, as usual, I lost interest.

In my next futile attempt at physical fitness, I joined a gym. I was going to get ripped! I even shelled out a bunch of money on a personal trainer. I didn’t like going to the gym and I didn’t like my trainer. I stuck with it for about a year, but I was miserable. I was paying good money for the inconvenience of traveling back and forth to gym to hang out with a bunch of lunkheads while getting no results. And it stunk. Gym experiment over.

Do Your Best, Forget the Rest

Back to the internet for more inspiration. Who did I run into, none other than Mr. Tony Horton. If you are not familiar with Tony Horton, he is the force behind the P90X series of home workouts. If you can make it past Tony’s cheesy infomercials, fabulous and perpetually dark hair, and bulging biceps, you will find a very effective program. Not only does it work, but in my opinion, is great for “younger” cardiac patients like myself.

P90X is what finally made me focus on diet AND exercise together. Instead of justifying my bad diet with more exercise, I finally saw the light. Diet and exercise needed to be worked together in order to achieve a healthy lifestyle and physical results. The basic P90X program:

  • Diet – The diet has three phases designed to burn fat and build muscle. I never followed it strictly but I hear it works.
  • Strength – A set of dumbbells or bands is required, but many of the routines incorporate a heavy dose of bodyweight strength training (push-up, pull-ups, etc.)
  • Fitness – There are a few cardio workouts and some pretty serious yoga mixed in throughout the program. The cardio is definitely intense and the Yoga will kick your ass.

I liked P90X so much I did it twice. I then went out and bought Insanity and P90X 2. If you can find a cardiologist that recommends Insanity, you should change doctors. I made it about halfway through and gave up. P90X2 is good for a change of pace, but I prefer the original. More recently, I have started Turbulence Training. I will describe that in a later post.

Modify, Modify, Modify

P90X is a commitment, at least an hour a day, six days a week for 90 days. I definitely needed the structure in the beginning. Today, I am doing a modified version of everything. By modified, I mean only the first half of each strength routine and no cardio. Here is what that looks like:

  • Monday – P90X workout & bike to work
  • Tuesday – Core workout or stretch & bike to work
  • Wednesday – P90X workout
  • Thursday – Core workout or stretch & bike to work
  • Friday – P90X workout

I usually leave the weekends unscheduled. If inspired, I may go for a run or bike ride, but that rarely happens.

Since I reduced the workouts, added the biking (15 miles round trip to work) AND started eating right, I have lost weight, put on muscle, improved my cardiovascular conditioning, and just feel better. I have read that 80% of conditioning is diet related. I finally believe that. Once I cut the bad carbs and sugar and focused on lean protein, vegetables, and healthy fats, everything just clicked.

What’s the point of all this? Find a program/system that works for you. If it’s not fun or convenient, you aren’t going to stick with it. Also, you don’t need to spend a ton of money or time. And of course, talk to your doctor before beginning any new exercise program.

The full series of Zen and the Art of Cardiac Recovery Part 1Part 2Part 3Part 4

Photo credit: The U.S. Army / Foter / Creative Commons Attribution 2.0 Generic (CC BY 2.0)