Tag Archives: working out

I Graduated…

…from Cardiac Rehab!!!

After 36 sessions of Cardiac Rehab over the past 4 months, I finally graduated!  Here is my “graduation” photo, which they will hang up along with all of the other photos of graduates, on their bulletin board.

photo 1

For my last session,  I did my workouts as normal, but the nurses and exercise physiologists talked to me quite a bit about my Individual Treatment Plan (what I can do at home) and answered any questions I asked.  On the first day of Cardiac Rehab they took measurements, and they took measurements on the last day to compare.  I did not really lose any weight or body fat percentage, but I am extremely happy about the 3 inches lost from my waist!  I can tell a difference in my body even if the other measurements don’t show it.

They gave me a packet of information to take home that included my Individual Treatment Plan (listing the things I was doing – speed, duration, weights, etc – in Cardiac Rehab). Within this packet, they wrote down my maximum heart rate, so I know what not to go over when working out, as well as heart rate range I should be in while working out.  They suggested that I take my blood pressure before and after working out and keep a log in case my cardiologist needs it.  I also received a certificate and, most importantly, a Tshirt!

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I have the option of moving into Phase 3 with Cardiac Rehab if I ever want to, but I don’t think I will need to do this. This would consist of going into Cardiac Rehab to work out, but without the heart monitor and constant supervision of the nurses.  It’s kind of like going to a gym where someone checks your blood pressure for you before and after your work out, you wear a heart rate watch during the work out, and you work out on your own (based on your Individual Treatment Plan).  This is not covered by insurance and costs $4 per visit, but you have the comfort of nurses around you in case something happens.  Since I already have a gym membership, and my focus is jogging/walking, I will continue my Phase 3 at home and at the gym.  But I can definitely go back to Cardiac Rehab to continue Phase 3 if I change my mind at any time.

I’ve had such an amazing team assisting me throughout Cardiac Rehab.  It helped me gain confidence and decreased some of my anxiety about working out.  Now, I’m on my own, and it’s up to me to continue to workout 150 minutes per week.   Let’s do this!!

I’m Jogging!

I’ve started jogging in cardiac rehab!!!!  It was so exciting to begin!  Of course, my doctor had already given permission for me to start, but I had to work up to it in cardiac rehab to ensure my blood pressure and heart rate were doing ok first.  I am doing 26 minutes on the treadmill there now – 4 minutes @ 3.0 speed; 2 minutes @ 4.0-4.2 speed (jogging); repeat.  I’m glad they only started me with 2 minute jogging intervals.  Since I haven’t been running since February, I was fine with this short amount of time.  I don’t enjoy running on treadmills, and with the heart monitor strapped to me and nurses checking on me every few minutes, it’s a little overwhelming.  I am not experiencing shortness of breath like I thought I might (and like I did during my stress test), but I am definitely experiencing fatigue in my lower legs and heavy breathing towards the end of the 2 minutes.  My running shoes probably aren’t helping because they are an old pair that is uncomfortable.  I’m only wearing them because my other running shoes (5 years old and ready to be replaced) got soaking wet a few weeks ago and now smell incredibly terrible.  Maybe this weekend I will go shopping for running shoes!  That will also help inspire me to run.  It’s like shopping for school supplies every fall (some of you will know what I mean)!

I’ve been running now in cardiac rehab for 3 sessions and I even ran at the gym one night!  On the gym’s treadmill, I walked for 5 minutes at 3.0 speed and ran for 2 minutes at 4.0 speed.  I did this for 30 minutes total.  I felt my pace was better and overall I felt better on this treadmill.  I’m sure because I was in my own element.  The only hard thing was checking my heart rate on the machine.  I have to place my hands over the handles several times to get the reading.  I can’t wait to get my own heart rate watch!!

I haven’t set my goal yet…but I feel it coming on.  I’d like to be able to run a 5K in about a year.  Wouldn’t that be great to prove that one doctor wrong who said I’d probably never run a 5K again!!!