Exercise & injury tx

Exercise by the numbers

By Bill VanBurkleo, D.O. FAEP 

 FITNESS

   For  those of you that like a quantitative approach to exercise,  the following  should help. For one to obtain conditioning one must  elevate their heart rate to a value called the target heart rate (THR). To  find this  value  we need to know the resting heart rate (RHR).  The  RHR  is
found  by  counting your pulse, while at rest, for one minute.  We  also need the maximum heart rate (MHR). This can be estimated by  subtracting your  age from 220 (220 - your age = MHR). Lastly, we need the  exercise intensity  (EI). As a guide use: 0-30 years old..90%;  30-40...80%;  40-50...70%; 50-60...60%; more than 60 years old....50%.
   The formula is ....THR = EI x (MHR - RHR) + RHR.....
EXAMPLE: Say you are 38 years old. You count your pulse for one  minute, while  sitting in a chair, at rest, and you get 80 beats. This  is  your RHR. The MHR is 182 (220 - 38 years old). The EI is .80 (age between  30 and 40). Now you just plug in the numbers:

     THR = EI x (MHR - RHR) + RHR

     THR = 0.8 x (182 - 80) + 80

     THR = (0.8 x 102) + 80

     THR = 81.6 + 80

               THR = 161.6 or 162 beats per minute
   This  is your target heart rate (THR). It is the heart rate that  you should try to sustain for at least 15 minutes in order  to condition and "get in shape".
   Exercise  should be stopped if you develop dizziness,  angina  (chest pain), nausea, confusion, marked breathing difficulty, pain in the legs, irregular  heart  beats,  or marked changes in  blood  pressure.  Before starting any exercise program one should have a check-up by your  doctor to determine if there are any reasons one should not be doing  strenuous
exercise.

     INJURY TREATMENT

   I still have people coming in with acute injuries (falls, sprains, etc.) and  they have been putting heat on the injured area. They then wonder  why the swelling got worse and it hurts so bad. If you have received an  injury use  I  C E. The earlier the cold therapy is started the better.  A  good guide to remember is R I C E... Rest an injury...apply Ice...apply Compression (pressure.. like with an ace bandage), and Elevate (raise the injured part above the level of the heart). Cold therapy helps stop internal bleeding, relieve pain, reduce muscle spasm,and cool deep tissues. Cold should not be applied for longer than 5 min.. Cold application should be stopped  once the skin feels numb. Ice should never be applied directly to the skin except when doing ice massage. Ice massage is a good treatment for deep muscle contusion Water frozen in a foam cup is an effective way to use this type of treatment. You can peel away the top part of  the cup as you rub the ice over the skin. The ice  should not be held in any one spot for more than 4 or 5 minutes because of the potential of frostnip or frostbite.


      
 FORGETFUL

   I  once had a patient who said he had amnesia. I ask him how long  he had  it. The patient replied, "Had what, Doc?"
 I've  been thinking a lot about summer. Wish it was here!  Last  summer my  sister and I went to the beach. Had a great time. First, she  buried me  in the sand..... then I buried her. Yep, had lots of fun. You  know, if I could just remember where, I think I'd go back and dig her up.

03-04-2008 22:00 Bill VanBurkleo Published in Health, Newsletter

This entry was posted on 03-04-2008 22:00. You can follow any responses to this entry through the RSS 2.0 feed. This article was favoured 51 time. You can leave a comment. Last update on 03-05-2008 13:01
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