Your physician will recommend that you do not stress the heart muscle with exercise or sex until the muscle has healed.
Anaerobic exercise is exercise that is at an intensity high enough to trigger the formation of lactic acid, which can build up in your heart. Anaerobic training is used primarily for non-endurance sports to promote strength, speed, and power. This type of exercise should be avoided after a heart attack. The anaerobic threshold is the point at which you cross from performing aerobically to anaerobically. Endurance athletes train to raise that threshold so they can perform at higher levels of intensity without lactic acid formation.
People who are involved in a cardiac rehabilitation program prescribed by the physician or through a team will have better long-term outcomes and recover faster. [6] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source Despite this fact, only approximately 20% of qualifying patients are recommended to receive cardiac rehabilitation or a prescribed exercise program after a heart attack. Those numbers are lower for women and older patients. [7] X Research source
You will want to keep track of how fast your heart is pumping so you can keep your heart rate within a range you determine with your medical provider. This range will be different depending upon your age, weight, fitness level and amount of heart damage you suffered.
Your doctor may also determine that you should wait longer than three weeks before having sex.
Stretching does not improve muscle strength or heart efficiency, but it does improve your flexibility, allow you to do different types of exercises more easily, improve your balance and will relieve muscle tension. [11] X Trustworthy Source American Heart Association Leading nonprofit that funds medical research and public education Go to source
Walk with a partner for the first several weeks and stay close to home in case you become uncomfortable or very out of breath. Carry a cell phone with you in case you need help from home or to call 911 in case of an emergency. Remember to cool down after your workout.
Increase your exercise time and intensity gradually without ever crossing over into anaerobic exercise. Expect that your leg and arm muscles may be sore in the hours and days following the start of a program. They shouldn’t be sore or feel painful during the exercise.
Once you are comfortable walking briskly for 30 minutes once a day you can begin to incorporate other types of exercise such as biking, hiking, rowing, jogging or tennis.
You can use hand weights at home or a set of resistance bands that you stand on or anchor in a doorway. Resistance bands can be used for both arms and legs and will let you gradually increase the amount of resistance and energy you expend. Give your muscles time to recover in between sessions, so don’t strength train more than three times a week and wait at least 48 hours in between each session. Strength training will also increase the likelihood you’ll be able to return to your previous level of activities, such as mowing the lawn, playing with the grandchildren and bringing in the groceries. Strength training will reduce the potential that you’ll suffer from more inactivity and muscle wasting. Do not hold your breath while you are lifting weights or moving against the resistance bands. This increases the pressure in your chest and places a greater workload on your heart.
Walk around when you are on the phone talking, or at least stand instead of sitting. Put your glass of water across the room so you must get up every 30 minutes to drink. Organize your space so that it encourages you to get up and down during the day.
Speak with your doctor about any other symptoms before continuing an exercise program. The doctor may want to perform another stress test before you resume exercising.
It is much better to continue to work out each day at an intensity you feel is lighter than you can manage, rather than to be sidelined for weeks with an injury or be re-hospitalized with another cardiac event. [18] X Research source
