KRON 4 | Exercise Heart Rates Can Indicate Health and Predict Death

You know you need to work out, but wonder how hard you need to exercise and how you can tell if you’re actually becoming more fit. The key is in understanding your different heart rates and what those numbers actually mean.

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1. Heart Rate is the average number of times your heart beats per minute. Your heart ‘beats’ when it contracts and pumps blood through your body.

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2. Resting Heart Rates indicates your basic overall heart health. The more conditioned you are, the less effort it takes to pump blood through your body and will be reflected in a lower resting heart rate. 

To get a resting exercise heart rate, take your pulse after being still for five or more minutes, preferably in the same position you’ll be in during exercise. That is, if you’re going to walk, then stand quietly for five minutes and then note your heart rate.

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3. Warm-Up Heart Rate is a heart rate that should be HALFWAY between your resting heart rate and target heart rate. By monitoring your warm-up heart rate, you can assess whether you’ve transitioned properly from rest to exercise with respect to:

    • Increased blood flow
    • Body temperature
    • Oxygen transport
    • Metabolism

This will reduce the onset of lack of oxygen (ischemia), chest pain (angina), irregular heart beats (arrhythmias), and other dysfunctions during the conditioning exercise phase.

4. Maximum Heart Rate is the highest number of times your heart contracts in one minute. It can be determined accurately via a graded exercise test, i.e., a stress test on a treadmill, or can be predicted by your age.    Continue reading “KRON 4 | Exercise Heart Rates Can Indicate Health and Predict Death”

KRON 4 | Golf Link to Sudden Cardiac Arrest

Did You Know…

Golf courses are the fifth most common place for people to suffer from sudden cardiac arrest (SCA). According to the American Heart Association, a golfer is one of over 380,000 people in the United States each year to suffer from out-of-hospital sudden cardiac arrest… and less than seven percent survive.

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Sudden Cardiac Arrest vs Heart Attack — They’re Different

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Sudden cardiac arrest is usually the first symptom of cardiovascular disease — especially in women. Women are 66% less likely than men to be diagnosed with heart disease before SCA strikes.

Sudden cardiac arrest accounts for 50% of cardiac deaths. Cardiac deaths are considered “sudden” if the death or cardiac arrest occurred within one hour of the onset of symptoms.

How to Be Prepared

The worst case scenario is having a cardiac event on a distant hole. On your next golf outing, it’s a good idea to do the following when you schedule your tee-off time:    Continue reading “KRON 4 | Golf Link to Sudden Cardiac Arrest”

ABC 10 | Healthy Summer Treats

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Last week I appeared on ABC 10’s lifestyle/news program in Sacramento (Sac & Co.) with Host Mellisa Paul for their “Healthy Summer Treats” segment. I took advantage of many of the sweet summer fruits in season.

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On the menu…

Summer Fruit Bruschetta (fresh basil, strawberries, nectarines, and raspberry balsamic glaze) served on Dr. Kracker Seedlander Crispbread with cranberry mascarpone* (Italian cream cheese).

The mascarpone is a decadent “treat” due to its creamy milk fat content. To ‘thin’ out the fat, I created more volume by adding the raspberry balsamic glaze used in the bruschetta + chopped berries. The cheese is meant to be thinly spread on the cracker to help hold the bruschetta on the cracker and balance out the acidity of the bruschetta. A healthier substitute for mascarpone is Greek cream cheese which has half the fat/calories per tablespoon but has a more acidic, tangy taste.

The Seggiano raspberry balsamic glaze is a naturally dense, balsamic vinegar glaze, made with just cooked grape must, wine vinegar, and natural raspberry juice.

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Hawaiian guacamole (fresh avocado, mango, and pineapple) served with Veggie & Flaxseed Tortilla Chips and Sweet Potato Tortilla Chips. Boost your brain health by serving this dip with an assortment of fresh veggies, on fresh grilled salmon, or with beans. Avocados are an excellent source of vitamin E and healthy fat — great for your heart, brain, and skin!

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“Salad Bars” — A salad in a bar! These baked treats are made with whole grain flours, almond flour, almond milk, flaxseeds, zucchini, carrots, broccoli, banana, apple, applesauce, and zante currants. Contain no dairy or eggs.

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Quick Homemade Almond Milk (used in the Salad Bars above)

Mini Fruit Pizza with Plain Nonfat Greek yogurt (as the “cheese”) and strawberry fruit spread (as “the pizza sauce”) + various plant-based toppings (fresh fruit, nuts and seeds) on a multigrain thin sandwich bun.

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Freshly brewed Hibiscus Raspberry tea infused with fresh citrus and berries

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KRON 4 | You Could Have Heart Failure and Not Know It

A Simple Way to Suspect Heart Failure

Do you get short of breath when you bend forward, such as to tie your shoelaces or put on a sock? If so, here’s what this symptom could mean and why you shouldn’t ignore it.

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What this Symptom Could Mean

If you bend forward and get short of breath, do NOT ignore this symptom! This symptom was recently coined as “bendopnea” (pronounced bend-op-nee-ah). This symptom could be a sign of heart failure.

A study of 102 heart failure patients showed bendopnea was present in 28% of their subjects (29 out of 102 subjects). When bending over, the average time it took for these symptoms to appear was eight seconds. Some patients thought their bendopnea was due to being out of shape or overweight, but were more likely to have other symptoms of advanced disease.

Try this test:  Sit down and bend forward at the waist. Are you short of breath within 30 seconds? If you have “bendopnea”, you have:

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What is Heart Failure?

Heart failure, often referred to as congestive heart failure or (CHF), is a serious condition, but people often mistakenly think that it means that the heart has stopped beating.

Heart failure occurs when one or more chambers of the heart “fail” to keep up with the volume of blood blowing through them. The heart cannot pump enough blood and oxygen to maintain blood flow to other organs in your body. The reoxygenated blood from your lungs starts building up inside your lungs when your heart can’t keep up with ejecting it to other organs in need.

The buildup of blood causes fluid (mainly water) to leak from the small blood vessels (capillaries). That is, the arms, lungs, legs, feet, ankles, and other organs become “congested” with blood and fluid which explains how “congestive heart failure” got its name.

First Signs and Symptoms of Heart Failure   

Continue reading “KRON 4 | You Could Have Heart Failure and Not Know It”

KRON 4 | Stair Climbing, Sex and Heart Attacks

Are you able to walk for miles on a treadmill, but can barely ascend a few flights of stairs? I explain to Marty Gonzalez, KRON 4 Morning News Weekend anchor, why stair climbing is so different from walking — and how it not only benefits your life but your sex life as well.😉

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Stair Climbing vs. Walking

Stair climbing improves cardiorespiratory fitness. It is officially classed as a “vigorous” form of exercise. Stair climbing is a more POWERFUL form of walking because it:

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Stair Climbing and Sex

Researchers in Canada monitored healthy male volunteers averaging age 64 while they walked, lifted weights, or climbed stairs. Stair climbing was the most demanding. Stair climbing was:

  • Twice as taxing as brisk walking on level ground.
  • 50% harder than walking up a steep incline or lifting weights.
  • Faster at attaining peak exertion than walking (thus, explains the “huffing and puffing” going upstairs).

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How to Stair Climb Your Way to a Longer Life and Stop Middle-Age Weight Gain   

Continue reading “KRON 4 | Stair Climbing, Sex and Heart Attacks”