Reconditioning

[DPM111]

I've been quite sedentary since taking an early retirement several years ago.  I'm 53 years old now and trying to get out of a state of being very deconditioned.  I've been walking for 20 minutes a day, which is pretty minimal, so I decided to buy a Lifefitness 9500 elliptical trainer.

The trainer certainly used some new muscles, my legs were like rubber for the first few days, and I only used it for a few minutes.  After one week, I go on it for 5 minutes at a low setting, but I've been stopping because my heart rate goes up to 140.  Is that normal for someone who hasn't done any hard exercise for decades?  I'm not that out of breath, no chest pains or anything like that, and my legs aren't that tired.  But I don't know if a beginner should exercise at a high heart rate like that.  My resting heart rate is around 85.

I've had a stress echo cardiogram a year ago, and that came out normal.  So I am thinking that I am just very deconditioned and my stroke volume is low and I need to wait for changes in muscle growth and circulation in my legs too.  Am I too old to really increase my heart efficiency and stroke volume now?

[Lee Kirksey, MD]

Congratulations on returning to an active lifestyle. As you know, 50% of end of life deaths are caused by heart attack or stroke. Sedentary lifestyl, nutrition and smoking are the three behaviors most closely linked to heart attack or stroke. So, by making the decision to become more active, you have given yourself a healthier profile

First, I would suggest revisiting your physician to have him give you a clean bill of health since you had a sedentary lifestyle. It sounds like you are quite familar with taking your pulse rate. At this point, your heart tone is diminished and your heart will accelerate quickly with minimal exertion, however this will improve with persistence.

After your physical resume your regimen with a focus on gradual improvement of endurance. But also, as we age our flexibility diminishes. So flexibility should be focused on as well. Youre target heart range after you have been cleared is (220-your age) x .85  

You are not too old to increase your strength, flexibility endurance or efficiency. In fact, since you are so out of shape-it will be more likely that you will have a steep curve of improvement with some concerted effort.

Good luck and Best of health

PS if you require detailed guidance on building safe exercise strategies, nutrition and a preventative health lifestyle, visit www.personalwellnesswheel.com

[DPM111]

Thanks.  I'm making progress.  The first day I got the ellipitcal trainer, 2 minutes sent my heart rate to 145 bpm.  Now I do 8 minutes a day, and my heart rate just reaches 130.  I'm taking it slow, adding a minute per week.