Long Walk Today!

Today was my long walk day!  Here are the details:

Total Walk - 61 minutes

Starting Heart Rate = 73

Max Heart Rate = 99

PVC's at 1st & 2nd Hill Climb = somewhere when heart rate was 95-99

The total walk felt great, but hills are still a challenge.  The PVC's feel like the heart is not able to give the extra kick I need.  The monitor I wear is nice because it starts to beep, and when I look at the readings on the monitor it will go from 95 to 53!  The PVC's make my monitor go whacky!

Did some research on my heart rate & workout.  The web site that I found also discussing using my monitor & heart rate goals.  For my age, my maximum rate is 139.  I can only get to 100-110 safely, before my PVC's kick in.  Remember, my last echo-stress test, my maximum allowed was 129.

Here are details: From - Using a Heart Rate Monitor

• Healthy Heart Zone: 50-60% of your MHR. This zone is good for daily exercise. Healthy Heart Walking Workout
• Fat-Burning/Fitness Zone: 60-70% of your MHR. This heart rate burns the highest percentage of fat. Fat-Burning Walking Workout
• Aerobic Zone: 70-80% of your MHR. Increases your functional capacity, used when training for an endurance event. Aerobic Walking Workout
• Anaerobic Threshold Zone: 80-90% of your MHR. Improves your cardiovascular capacity and VO2 Max. Threshold Walking Workout
• Distance Workout Zone: 65-80% of your MHR. Distance Walking Workout

So, I will not be able to get to the Anaerobic Level.  Here are my levels for my age:

Age 58 - Maximum Rate of 139
Hearthy Health Zone - Heart Rate of 69-83
Fat Burning Fitness Zone - Heart Rate of 83-97
Aerobic Zone - Heart Rate of 97-111
Anaerobic Zone - Heart Rate of 111-125
Distance Workout Zone - Heart Rate of 90-111

So, for now, a heart rate of 105 - 110 seems to be my safe limit!

Exercise and PVC's

It has been about 3 weeks since my last echo-stress test & I am still exercising & experiencing PVC's.  I try to walk every day(mix in a 30 second jog if I feel frisky) and my Polar Heart Monitor indicates PVC's when I get my heart rate around 95-100.  I noticed during my stress test, they popped up around a heart rate of 85, a few, then some regular bigeminy.  Like I said earlier, they stopped the test at 129, because I was have 3 in a row & that is where the nurses are told to stop.  My goal rate is 139 for my age - 58.

So, I try to exercise at a rate of 90-100, and if my monitor starts to beep, I back down to around 90.  What I feel is like my heart cannot go any faster.  I explain to people it is like having bad gasoline in the car, when you hit 60-70 mph the car starts to hesitate.  That is what my PVC's feel like.  Found an interesting article on causes of PVC's  - What causes PVC's

Many causes and I am still looking for mine!!!

An Apple a Day and Your Heart!

It has been a few days since I have discussed diet!  Let's tackle APPLES!

Found this article from the web, Care2 - Healthy Living - Apples for Your Heart?

In a study reported in this article, this would help keep a man's waist size under 40 inches - THAT"S GOOD!  Assist in helping with high blood pressure!  This caught my eye pertaining to cholesterol!''

Researchers suggest that the strong antioxidant flavonoid compounds found in apples–quercetin, epicatechin, epigallocatechin, kaempferol and other polysyllabic wonders–play a key role by preventing LDL cholesterol from oxidizing and triggering a series of events that result in the buildup of plaque in arteries, as well as inhibiting inflammation. “But antioxidants are just one piece of the whole puzzle,” notes Cornell University food scientist and apple expert Rui Hai Liu, Ph.D. Apples are also rich in pectin, a form of soluble fiber known to help lower cholesterol, and they provide a decent amount of vitamin C, another antioxidant.

Another article from FoodEditorials.com - How Apples Protect Your Heart

Doctors advise to eat more apples regularly as they are high in polyphenols.

 

 OK, what are polyphenols?  Simply, polyphenols are found in plants.  How about the top 25 sources of polyphenols?

Here they are!

Top 25  Riches Food Sources of Polyphenols (per serving)

1. Black Elderberry
2. Black Chokeberry
3. Blackcurrant
4. Highbush blueberry
5. Globe artichoke heads
6. Coffee, filtered
7. Lowbush Blueberry
8. Sweet Cherry
9. Strawberry
10. Blackberry
11. Plum
12. Red Raspberry
13. Flaxseed Meal
14. Dark Chocolate
15. Chestnut
16. Black Tea
17. Green Tea
18. Pure Apple Juice
19. Apple
20. Whole Grain Rye Bread
21. Hazelnut
22. red wine
23. Soy Yogurt
24. Cocoa Powder
25. Pure Pomegranate Juice

My favorite numbers are - #4, #9, #14, #17, #19, #22!!!!

New Zipper Club Buddy is Doing Fine!

As I noted earlier, today I went to visit and old classmate.  Rob is a fellow member of Cedar Crest Class of 1971.  After my open heart surgery, one of my missions was to help others that had open heart surgery.  Today was a great day to compare notes & develop a new friendship.

As I said earlier, Rob and I are classmates, but we never had the opportunity to become close friends in high school.  Just like many class reunions, after 40 years, things change.  Now, the conversations at the reunions involve more medical talk then job or family talk.  While talking to Rob, he said that he was having open heart surgery sometime in September.  I told him to give me a call when he is home and we can discuss his recovery.

We had a great lunch today!  Rob shared his story  and how he felt two weeks after surgery.  We talked about pain after surgery, medications, sleeping, sneezing(a thrill after open heart!), rehab and the mental approach to recovery.  Of course we also talked about our high school days!

I was a great visit and we hope to get together again in a couple weeks!  Good luck Rob!  Stay positive - Stay focused and Stay in Contact!!!

New Member of Zipper Club

Tomorrow I will take a trip to my home town!  A few weeks back we enjoyed my 40th reunion from high school - "Class of 1971"!  Of course, the conversation has changed over the years, new job, change jobs, & retirement.  No kids, raising kids, & grand kids!  Softball injuries, skiing injuries, & now open heart surgery!

Yes, I have a new member of my "zipper club"!  Rob, just had open heart surgery a few weeks ago & I told him to call when he is home!  So, tomorrow I become the "Old Pro"!  Was only a few months ago when I was asking the questions!

How does you chest feel?
Does your leg bother you where they removed the artery?
Are you sleeping?
Did you start cardiac rehab?
How does it feel when you sneeze?

Tomorrow, Rob will ask the questions & I will give the answers!  And most of all, just listen to a new buddy in the "Zipper Club"!

Laughter is the Best Medicine

Time for my favorite medicine - Laughter!  You need proof, check ou this website:
HelpGuide.org - Laughter is the Best Medicine

Benefits - check out the following!

• Laughter relaxes the whole body. A good, hearty laugh relieves physical tension and stress, leaving your muscles relaxed for up to 45 minutes after.
• Laughter boosts the immune system. Laughter decreases stress hormones and increases immune cells and infection-fighting antibodies, thus improving your resistance to disease.
• Laughter triggers the release of endorphins, the body’s natural feel-good chemicals. Endorphins promote an overall sense of well-being and can even temporarily relieve pain.
• Laughter protects the heart. Laughter improves the function of blood vessels and increases blood flow, which can help protect you against a heart attack and other cardiovascular problems.

So how about a good joke?
A guy walks into work, and both of his ears are all bandaged up. The boss says, "What happened to your ears?"
He says, "Yesterday I was ironing a shirt when the phone rang and I accidentally answered the iron."
The boss says, "Well, that explains one ear, but what happened to your other ear?"
He says, "Well, jeez, I had to call the doctor!"

And how about a great old skit by Tim Conway as the Dentist!

So, add this to your medicines - LAUGH!