...For my Cardiovascular Training Program, my main goal was to tone my muscles and to lose body fat in order to improve my performance in soccer, as well as in any other sport. When I first started off playing soccer during the summer, I felt tired real fast and out of shape within 30 minutes of play. But by improving my cardiovascular it allowed me to feel a lot better about myself in and out, and give me the ability I need to run and keep moving for a longer period of time. There are so many beneficial aspects to cardio as it prevents heart problems, obesity and other illnesses in the future. Maintaining good cardio is important to me because I take my health seriously now more than ever. I decided for my program I will work out 2 times a week considering I work 4 shifts a week as a waitress, and that’s already a lot of running around for a good while. So, I would start off my cardio on Mondays in Fit for Life for 10-30 minutes either on the treadmill or the stationary bike. Then, on Thursdays, for the first couple of weeks into my program I would jog for 20-30 around my neighborhood before dinner. As for the last couple of weeks of the program on Thursdays, I would go to the gym to jog on the treadmill for 30 minutes as it was too cold to do it outside. As for the intensity of my cardiovascular training program, when I jogged on the treadmill or when I was on the stationary bike for 10 minutes in Fit for Life as an introduction, it was moderate. My RPE was around 11 and...
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...amounts of cardio and you have lost a few pounds, but now you have hit a plateau. You started counting calories, you have changed your diet, and yet you have nothing to show for it. However, have you thought incorporating strength training? “In order to burn fat one needs to do strenuous amounts of aerobic exercise.” Although aerobic exercise, also known as cardio, does take part in burning fat and helping meet weight loss goals, the above statement is a common misconception. Aerobic exercise is a method of conditioning the cardio respiratory system by using activities that create an increased demand for oxygen over an extended period of time (Gladwin 501). If you want to burn the most fat, a combination of strength training (i.e.; using one’s body weight, free weights, or machines to improve muscular strength) and aerobic exercise will be the best choice. “…Muscle burns more calories than fat. Muscle also takes less space- that’s why a muscular person can weigh more but wear a smaller size” (Reno 88). So, if muscle burns more calories than fat this means strength training combined with cardio will have you burning excess fat faster than either one alone. Throughout time I have heard some fitness related myths: “Strength training will make me look like a bodybuilder” or “Cardio alone will burn off the pounds I have to lose.” From my experience, I can tell you that cardio alone will not burn off the excess fat. When I started working out I started out only doing cardio. I was...
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...CARDIOPULMONARY RESUSCITATION * Collapses * Becomes unresponsive 1. Check Responsiveness * Tap the person's shoulder and shout, "Are you OK?" * Look for normal breathing. Call 911 if there is no response. * Start Hands-Only CPR. * Hands-Only CPR should not be used for adults whose cardiac arrest is due to drug overdose, near-drowning, or an unwitnessed cardiac arrest. In these cases, do a conventional CPR combination of chest compressions and rescue breathing. 2. Do Chest Compressions * Place the heel of your hand on the center of the person's chest. * Place the heel of your other hand on top of your first hand, lacing fingers together. * Keep arms straight and your shoulders directly over your hands. * Push hard and fast, compressing chest at least 2 inches. * Let chest rise completely before pushing down again. * Compress at least 100 times per minute. 3. Stop Only if: * The person starts breathing normally * A trained responder or emergency help takes over * You are too exhausted to continue * There is an automated external defibrillator (AED) to use 4. Use an AED as Soon as One Is Available * Turn on the AED. It will give you step-by-step instructions. * Wipe chest dry. * Attach the pads. * Plug in connector, if needed. * Make sure no one is touching the person. Say "Clear" so that people know to stay back and not touch the person. * Push the "Analyze" button if necessary. * If...
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...Respiratory/cardio Assessment. Fall 2012 CHIEF COMPLAINT (1/1): “heaviness on the chest, and shortness of breath” Symptom Analysis (History of present illness): 43 year old male presents today for evaluation with complains of chest heaviness and shortness of breath and Associated signs and symptom including nausea, and feeling of tiredness. The patient has been treated with similar symptoms before. Patient reports that he has had these symptoms for 2 days. Patient describes the heaviness on the chest as a feeling like someone is stepping on the chest. He describes the SOB as feeling out of air, and gasping for air when taking the stairs to his apartment, or doing daily chore at home. Patient reports of having to stop his daily activities and unable to do anything that he usually does. Patient reports of not getting any relief from his nebulizer. He denies having any pain. Past medical History: Patient’s problem list includes Dx of COPD in 2010 and CHF in 2007. Patient has no known medical allergies, or any allergies to food, denies any previous surgeries has previously been hospitalized for CHF and COPD. He reports receiving yearly flu shot; he also reports having not received Tetanus and Tdap immunizations. He is currently taking Lasix 20 mg daily for CHF and he is also taking albuterol Neb PRN for SOB SOCIAL HISTORY: Patient reports that he quit smoking 3 years ago; he had been a smoker for 15 years smoking an average of 7 cigarettes per day. Patient previously...
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...Adult Cardiology 11th Floor POB Adult Cardiology at RUMC • Treat a variety of congenital and chronic cardiac conditions – Range in acuity • Has 8 specialized programs that focus on disease and prevention • Ranked 21st in the nation by U.S. News and World Report Clinical Staff • 20 Cardiology M.D.s at Rush – 2 Cardiology M.D.s at Rush Oak Park Hospital • 1 Nurse Practitioner • 2 Check-In Clinic Coordinators • 3 Discharge Clinic Coordinators • 5 Certified Medical Assistants • 2 Call Center Coordinators • 3 Registered Nurses – Coumadin Clinic – Phone Triage Physician Education • Medical Degree or Doctor of Osteopathic Medicine • Residency in Internal Medicine – 3 years • Cardiology Fellowship Training – 3-4 years per ACGME guidelines 4 Outpatient Clinic Volumes • On average the clinic will see between 115-140 per day • Staffed with 5-7 Attending seeing patients per day • Roughly a patient volume of 29,000 outpatient visits per year – Monday-Thursday: 115-150 patients – Friday: 80 patients Outpatient Check-In Patients are greeted by two Clinic Coordinators • Verify patients appointment by asking for their name and date of birth • Scan a copy of patients insurance card • If the patient has not verified their insurance with hospital Registration prior to appointment, they would do so at this time • Patient is called to their clinic room by Medical Assistant Check-Out Cardiology utilizes 3-4 Clinic Coordinators who check out patients following...
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...Exercise is a necessity for a strong and healthy body and there are different ways to achieve these goals. Cardio is a great way to strengthen the heart muscles as well as the rest of the body without getting bulky muscles. If avoiding big muscles isn't a problem, weightlifting might be the right option, it increases body strength and tones muscles. Something that is easy to do and helps strengthen and tone the body is recreational exercise, this includes activities such as biking, swimming, or just going for a hike. All of these options are a great way to have a strong and healthy body. Cardio is an excellent way to exercise with many benefits. When doing cardio the heart rate increases, which helps strengthen heart muscles, and burns calories....
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...an active lifestyle especially when it comes to staying healthy as they age. What's even better is that exercising has become more accessible and affordable because you can actually do cardio workouts even when you spend most of your days at home. The beauty of cardio workouts is that they will increase your heart rate to help jump start your metabolism. Even if you do 10 to 30 minutes of cardio exercises in a day, you are helping your body to burn fats fairly quickly. It's just a matter of finding the right cardio workout to follow that will leave you sweating, heart racing and your muscles tired too. If you want to add more challenge to your fitness routine at home, investing on the best home fitness machine for...
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...The function of the heart is simply to act as a pump that provides pressure to move blood to its ultimate destination – the tissues. Cardiac muscle differs from skeletal muscle both morphologically and functionally. Probably the most striking and fascinating feature of its contractility is its automaticity, that is its ability to initiate its own rhythmic contractions without requiring external stimulation. This automaticity is believed to be due to ‘leaky’ cell membranes, in which the calcium ions slowly leak into the cells. This leaking causes a slow depolarization to threshold, thus firing an action potential and initiating contractions of cardiac muscle. The cells that are most ‘leaky’ to calcium and that depolarize fastest control the rate of contraction of all other cardiac cells, thus they act as pacemakers for the rest of the heart. In the mammalian heart, the pacemaker is the sinoatrial (SA) node, a group of specialized cells near the junction of the vena cava and the right atrium. In the frog heart, the pacemaker is the sinus venosus, an enlarged region between the vena cava and the right atrium. (The mammalian SA node is believed to be an evolutionary remnant of the sinus venosus). Each region of the heart has its intrinsic rate of beating: for example SA node 72 beats/min; atrium 60 beats/mind; ventricle 25 beats/min. Only when the faster pacemaker region is blocked is it possible to observe the intrinsic rate of the slower regions. In this series of...
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...Cardiovascular Pharmacology Quiz (25 Questions) Protamine sulfate: antidote for heparin (use is when patient’s aPTT is very high) Vitamin K: antidote for coumadin (uses PT/INR); both work slowly. Why are Coumadin and Heparin given together? If you have DVT treatment, it can keep existing blood clots from getting larger or prevent new ones from forming. They do this by preventing the production of certain proteins needed for blood to clot. Lipitor Atorvastatin is used along with a proper diet to help lower "bad" cholesterol and fats (such as LDL, triglycerides) and raise "good" cholesterol (HDL) in the blood. It belongs to a group of drugs known as "statins." It works by reducing the amount of cholesterol made by the liver. Lowering "bad" cholesterol and triglycerides and raising "good" cholesterol decreases the risk of heart diseases and helps prevent strokes and heart attacks. other lifestyle changes that may help this medication work better include exercising, losing weight if overweight, and stopping smoking. Take this medication by mouth with or without food as directed by your doctor, usually once daily. Example: mevacor Questran Take this medication by mouth as directed by your doctor, usually 1 to 2 times a day. This medication comes as a powder with doses measured by the scoopful (using the provided scoop) or in individual dose packets. Do not take your dose in the dry powder form. Mix the medication in at least 2...
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...Weights VS Cardio: Which is more effective? A war has broken out among athletes and health professionals worldwide. That war, is speed or resistance. For years the go to workout style for health improvement has been aerobic workouts, commonly referred too as cardio. Now new evidence has surfaced that is proving how resistance training or weight training is more beneficial for you. While this issue does not affect professional athletes who specially train for their sport, it does affect your average joe who just wants to become healthier. Weightlifting and strength conditioning, will always yield a better result in terms of your health. Now of course exercising is usually based on an individual’s goals or needs. There may also be limitations...
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...Imagine that you are sitting in a restaurant looking over the menu. You are trying to decide what to order when suddenly, someone is yelling for help. You rush over to the nearby table and notice that a woman has gone into cardiac arrest. You immediately begin the steps of CPR until further help arrives. This scenario could happen anywhere and you will want to be prepared. Basic knowledge of CPR, Cardio Pulmonary Resuscitation, is a vital skill everyone should possess in order to save lives. The first step in CPR is to check the scene around the victim. You will need to make sure the surrounding area is safe enough to perform CPR. Things that you should check for include: water spills, loose wires, sharp objects, and even other people. As...
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...Non Modifiable Risk Factors for Cardiovascular Disease By: Fawn R. Stephen-Odle June 2012 Cardiovascular disease is caused by disorders of the heart and blood vessels, and includes coronary heart disease (heart attacks), cerebrovascular disease (stroke), raised blood pressure (hypertension), peripheral artery disease, rheumatic heart disease, congenital heart disease, and heart failure. The major causes of cardiovascular disease are tobacco use, physical inactivity, an unhealthy diet and harmful use of alcohol. Unfortunately, there are four non-modifiable risk factors that contribute to CVD (cardiovascular disease). Race and Ethnicity: Race and ethnicity have quite a bit to do with risk factors for cardiovascular disease. Studies show that African Americans have a higher risk for Cardiovascular Disease because of higher blood pressure levels, overweight and obesity, compared to Caucasians. Higher blood pressure levels are among the highest in African Americans in the world. Mexican Americans and Native Americans are also at higher risk for heart disease because of higher rates of obesity, diabetes, and smoking. Studies also show that about 77% of African American women, 72% of Mexican American women, and 61% of Native American women are overweight or obese, compared to 57% of Caucasian women. Taking precautions such as eating a proper diet, exercise, lessen use of alcohol, and quitting smoking can reduce a person’s chances of contracting Cardiovascular Disease. All...
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...Thursday | Friday | Saturday | Sunday | AM Cardio: sprint workPM Lift: Bench 4x5 @75%Upper Body Aux | PM Lift: Squat 4x5 @75%Lower Body Aux.Including partial range deadlifts. | Rest | AM Cardio: mid distance | AM Cardio: Long DistancePM Lift: Bench 2x12 @ 50%(no gear) Squat 2x12 @ 50%Aux. include back-pull ups and speed plyometrics | AM Cardio: Free ChoicePM Lift: Body Building (Full Body) | Rest | AM Cardio: sprint workPM Lift: Bench 4x4 @77%Upper Body Aux | PM Lift: Squat 4x4 @77%Lower Body Aux.Including partial range deadlifts. | Rest | AM Cardio: mid distance | AM Cardio: Long DistancePM Lift: Bench 3x8 @ 58%(no gear) Squat 3x8 @ 58%Aux. include back-pull ups and speed plyometrics | AM Cardio: Free ChoicePM Lift: Body Building (Full Body) | Rest | AM Cardio: sprint workPM Lift: Bench 5x3 @88%Upper Body Aux. | PM Lift: Squat 5x3 @88%Lower Body Aux.Including partial range deadlifts. | Rest | AM Cardio: mid distance | AM Cardio: Long DistancePM Lift: Bench 6x6 @ 68%(no gear) Squat 6x6 @ 68%Aux. include back-pull ups and speed plyometrics | AM Cardio: Free ChoicePM Lift: Body Building (Full Body) | Rest | AM Cardio: sprint workPM Lift: Bench 4x5 @78%Upper Body Aux. | PM Lift: Squat 4x5 @78%Lower Body Aux.Including partial range deadlifts. | Rest | AM Cardio: mid distance | AM Cardio: Long DistancePM Lift: Bench 2x12 @ 55%(no gear) Squat 2x12 @ 55%Aux. include back-pull ups and speed plyometrics | AM Cardio: Free ChoicePM Lift: Body Building (Full Body)...
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...backs Cardio Stretch 8 minutes * Tread climber 1 hr Legs * 8 minute stretch * 10 minutes cardio * 3 x 35 barbell weight squat * 3 x 25 dumbbell squat * 3 x 25 front leg raises * 3 x 25 weighted calf raises * 3 x 25 rocking standing calf raises with barbell Sun. Sept. 29 8:00PM – Cardio 1hr, Buns, abs Mon. Sept 30 5:30PM – Cardio 10 min, Buns, Legs, abs Tues, Oct. 1. 8:00AM – Cardio, 10 min, Arm, chest, shoulder. Wed Oct. 2. 8:00AM – Cardio 1 hour, Abs, buns, Hike. Thurs. Oct. 3. 8:00AM – Cardio 10 min, Legs, abs, buns. Fri. Oct. 4. 6:00PM – Cardio 10 min, Arms, chest, shoulder. Sat. Oct. 5 5:30 – Cardio 1 hour, abs, buns, Yoga Abs * 3 x 25 elbow to knee crunches * 3 x 25 Bent knee hip raises * 3 x 25 weighted ab pulls. Shoulders * 3 x 25 alternating deltoid weights * 3 x 25 bench lifts (legs crossed) * 3 x 25 barbell rear delt rows. Chest 3 x 25 push up 3 x 25 raised dumbbell. 3 x 25 barbell push Arms 3 x 25 barbell curl 3 x 25 alternate hammer curl 3 x 25 finger curls with barbell 2 x 60 second plate pinches Sun. Oct. 6. 6:00PM – Cardio 10 mins, Legs, abs, buns Mon. Oct. 7. 8:00 AM – Cardio 10 min, Arm, Chest, Shoulder. Tues.Oct.8. 6:00PM – Cardio 1 hour, abs, buns, Yoga Wed. Oct. 9. 8:00AM- Cardio 10 min, Legs, abs , buns Thurs. Oct. 10. 8:00AM – Cardio 10 min...
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...Wednesday Wednesday 5 Wednesday Thursday 1 CARDIO RECOVERY 3 Thursday 4 Thursday 2 PLYOMETRIC CARDIO CIRCUIT Thursday 1 Friday 3 Friday 3 CARDIO RECOVERY Friday 2 Saturday 4 Saturday 3 Saturday 5 Sunday OFF 7 PLYOMETRIC CARDIO CIRCUIT PURE CARDIO & CARDIO ABS Sunday OFF PLYOMETRIC CARDIO CIRCUIT 6 Sunday OFF PURE CARDIO & CARDIO ABS CARDIO POWER & RESISTENCE 4 Saturday PLYOMETRIC CARDIO CIRCUIT CARDIO POWER & RESISTENCE CARDIO RECOVERY 6 Friday PURE CARDIO CARDIO RECOVERY PURE CARDIO & CARDIO ABS CARDIO POWER & RESISTENCE PURE CARDIO & CARDIO ABS 1 PLYOMETRIC CARDIO CIRCUIT PLYOMETRIC CARDIO CIRCUIT 5 Wednesday CARDIO POWER & RESISTENCE PURE CARDIO 2 1 1 PLYOMETRIC CARDIO CIRCUIT CARDIO POWER & RESISTENCE Monday FIT TEST Tuesday Sunday OFF RECOVERY WEEK Beachbody Insanity RECOVERY WEEK Monday 1 CORE CARDIO & BALANCE Tuesday 2 CORE CARDIO & BALANCE Wednesday 3 CORE CARDIO & BALANCE Thursday 4 CORE CARDIO & BALANCE Friday 5 CORE CARDIO & BALANCE Saturday 6 CORE CARDIO & BALANCE Sunday OFF Week 5 Beachbody Insanity MONTH 2 Monday 3 Fit Test & Max Interval Circuit 1 6 3 7 4 8 Week 6 Monday MAX CARDIO CONDITIONING Week 7 1 6 3 7 4 8 ...
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