| Having finished the Hospital Phase III rehabilitation | | | | hard. You will also need to adjust your walking |
| program you can maintain your fitness levels that | | | | speed to take into account any hills or steep |
| you gained over those six - twelve weeks, by | | | | slopes. |
| attending a community Phase IV cardiac | | | | Once you have completed your brisk walk, |
| rehabilitation program with a specialist cardiac | | | | always ensure that you have enough energy left |
| instructor at a local leisure centre. As well as | | | | to walk slowly for a further 10 minutes to allow |
| attending the gym or doing the specialist classes | | | | your heart rate to come down. It is also |
| available you may also like to use the walking | | | | recommend that you the stretch after your walk |
| program below. | | | | to help prevent muscle soreness. Remember |
| Please note that before commencing your daily | | | | once you have warmed up to keep your legs |
| walk to always allow 1 hour after a main meal, | | | | going, and if you need to wait for traffic before |
| and avoid walking in very hot and humid or very | | | | crossing the road, to walk around until able to |
| cold and windy weather. Ensure that you have | | | | cross. |
| comfortable shoes or trainers on and if you have | | | | As far as how long you walk briskly for, that is |
| a heart rate monitor wear it so that you can | | | | down to you, but if you are able to work in the |
| check your heart rates. If you do not have a | | | | gym on the treadmill, rower and cross trainer for |
| monitor, then use the 1 - 10 scale of perception. | | | | 10 minutes each then you should very easily be |
| Remember to always warm up before doing any | | | | able to walk for 40+ minutes. If you have the |
| strenuous exercise. The warm up must last at | | | | time, aim for an hours brisk walk. |
| least 15 minutes and on the perception scale be | | | | Most importantly of all remember to listen to your |
| between weak and light which is 1 - 2. Your warm | | | | body, do not over do it. If you are ill or have a |
| up can be done at home before leaving the | | | | temperature then stay at home and rest. If your |
| house, or if you have travelled out by car to walk | | | | heart rate is higher or lower than what is normal |
| then take the first 15 minutes at a gentle strolling | | | | for you, then again you should exercise. One very |
| pace. | | | | important thing that you should be aware of |
| Once you have warmed up then increase the | | | | when doing heart rehabilitation exercises is that |
| pace to what you would consider to be a brisk | | | | your pulse rate should be regular. When resting |
| walk up to 4 on scale. You should be able to talk | | | | you can check your pulse and it should be steady |
| but you are aware that you are now feeling | | | | and regular. If you feel it fluttering or missing |
| much warmer, even slightly sweaty. If you can | | | | beats and this is not normal for you then you |
| hold an in depth conversation then the walking | | | | must go and see your Doctor and get it checked |
| speed would probably need to be increased, if | | | | out. |
| you are unable to talk then you are working too | | | | |