Fitness goals after AVR

[Soilman]

Howdy folks,

I'm fixin' to "climb the mountain" tuesday of next week. What I'm actually interested in is a fitness goal afterward that will help with my recovery and combat the bordum of not being able to to much else. I'm a VERY active person. I have been a runner and weight lifter for years and continue to do so (although I've eased off on the lifting poundage quite a bit since the discovery of the valve problem) I'm used to pounding the pavement or biking for an hour at a time 3-4 days a week.

I know the weights will be off limits for quite a while, so I intend to concentrate on walking. My thoughts are to start walking 3 times a day for about 20 min. per session and build myself up from there. How soon after surgery should this be possible, or am I setting my sights to high? What would all of y'all recommend to start out with?

Thanks,
Barry

 

[Cooker]

barry,

I know all will go well. I can't help you on the goal setting. I am sure that your body will be your guide. Mine was.

Tom

 

[Bina]

Hey Barry, I like your good attitude.
Wait and see how you feel, nothing is predictable and set in stone.
The first few walks will take you 15 minutes to get down the hospital hallway and back again. There may be the odd day or week with no progress, and that's fine too.

 

[Philip B]

Fitness Goals

Fitness Goals

Hi Barry,

Hopefully, being in decent shape physically when you go in for surgery will help you with the recovery process.

The normal routine is to engage in lots of walking post-op. As the sternum heals, other activities are possible. What and how much you do depends on the healing process. It really varies among individuals.

Personally, I entered a cardiac rehab program at two weeks post-op. At six weeks I was able to swing a golf club and ride my mountain bike. At eight weeks, my cardiologist released me to pursue any activities I wanted to do.

The important issue with engaging in a post-op fitness program seems to be avoidance of doing too much, too quickly. Your body will tell you if it can handle what you are doing and it's important to listen to what it says.

-Philip

 

[WayneGM]

Everyone is different. Your body will be your guide. When I first got home, I think I was more like 3 times a day at 10 minutes (or even less), and gradually increased it from there. I found it not only physically tiring, but my body was still sore. Good luck.

 

[SumoRunner]

I took my two sons camping in the Adirondacks when I was about 10 months post-op. I was able to run a few miles at a clip by then, but I was still being very cautious. Three or four miles was not a problem but I kept the pace very slow and hadn't yet dared to try a 6 or 8 mile run and certainly nothing up-tempo. That day as we walked along a dirt road surrounding a lake, we saw a sign pointing to a trail heading to the top of the mountain. It said there was a nice lookout at the top with a view to Vermont and Massachusetts and as far south as Albany. It sounded like fun but I was uncertain if I was ready for a climb.

My younger son asked if we could do it. I wasn't sure so I said we could start but if it got too tough I might have to turn back. It was a rough trail, not exactly a path, not very well marked but clear enough if you've spent some time in the woods. You had to traverse a couple streams and bogs, climb over many logs and a few big rocks. It went up about 1500 feet from our base. Not a big mountain climb, just enough to scare away novice hikers.

We got to the top, in what time I have no idea, but we got there and the view was indeed spectacular. You could see just about forever. Better yet, I could see my future from up there. I saw my confidence return. Within weeks I was back to running 8, 10, 12 miles each weekend, doing road races as often as ever before. Not holding back, well OK a bit, but no more trepidation. I climbed my mountain and never looked back.

That was 15 years and 15,000 miles and 150 road races ago. My sons still like to hike the Adirondacks. Me too.

 

[gageyk]

I've been home for 48 hours. Prior to surgery I walked daily 3-5 miles in hilly terrain with weekend hikes or 4-8 miles in the Sierra Nevada. I live in a hilly area and was warned to avoid hills the first few days, there are some flat cul de sacs so avoiding hills has been no issue so far.

I've been walking 4-5x per day, 10 minutes or so each. This morning as I started out I felt good and thought about going around the block-maybe 3/4 mile but hilly, after about 1/4 mile of walking and a very slight elevation gain I decided against it, just didn't feel right, and continued with what has been my routine for the past 2 days. As others stress, your body will tell you. I have no plan, never do. I'll just let my normal daily routine dictate my exercise regiment. I'm just going to continue with my routine and before you know it I'll be hiking and biking like I never had surgery.

 

[67walkon]

Barry, you will be fine. It sounds like you are in great shape and will recover quickly.

My experience has been good. I didn't have any symptoms, but the surgeon made me take it easy after they discovered my aneurism. Still, I rode my road bike 15 miles at about 16.5 mph the morning of the day we made the 4 hour drive to where I was having surgery.

When I got home, I had some minor complications that landed me in the local hospital for an extra 5 days. It had to do with afib and fluid retention. Once I got home from that, it seemed like I could pretty quickly walk as much as I cared to. Within a week of coming home the second time, or 3 weeks post surgery, I was walking 45 minutes to an hour a day. After 4 weeks, I went back to work.

Right now, at 5 weeks, I am walking 45 minutes to an hour 3 or 4 days a week and less the other days. I actually jogged a little bit this morning, but it was really, really ugly and slow. Still, it is a start.

Later this week, or next week at the latest, I am going to the gym to ride the stationary bike and do some lower body work. I hope to hit the gym 3 days a week, walk 3 days, and take one day off. If all goes well, I'm getting back on the bike after 8 weeks.

I think having goals is really good. A lot of us who are sort of exercise obssessed do really well with goals. One of my goals is to be able to do one of my 25 mile before work rides in less than 90 minutes. Breaking that down, it means I have to be able to get on the bike first. Then, if I can ride 15 or 20 minutes, I can start gradually increasing the time/distance. Assuming I work up to the 25 miles again, then I'll work on bringing the time down. After that, I'll just ride as much as I want to or feel like and will consider myself back to normal.

Set some goals, but be gentle on yourself for a while!

John

 

[kodi]

Barry, like others have said, everyone is different. The better shape you're in going into surgery, the better off you are coming out (well at least that's my opinion). I think goals are important as long as they are attainable. Make some that are easy to reach in the short term, make some longer term ones and some long term ones. It's like planning a career! You will know what you can do and how well you can do it.
Short history of my recovery.
I was walking 2 miles 2 times a day after two weeks and 5 to 6 miles after 5 weeks. My cardiologist and surgeon said I could resume my running at about 6 weeks. I knew our local Turkey trot(5K) was 6 weeks and 2 days after my surgery (Oct 5, 2006). My goal was to walk/run it. It's a very difficult course and I completed it in 39 minutes. My next goal was to complete a 5k without walking in Jan. I managed that in 34 minutes. I've run two half marathons (Mar 31) in 2:30 and (Jun 2) in 2:11. I'm now training for a marathon Oct 6. I'm also part of the valvo-lenes relay team and will running a 12K leg on Sept 29.
I struggled badly at first and could not get my heart rate over 145, even doing 800s on the track in Feb. I was ready to hang in up. My times are finally coming back down but not close to pre-surgery, but they will get closer. As a side, I'm 69 years old and if I can do it you will be able to make it too.
Good luck with your surgery and keep us posted on how your recovery is coming along. We are all here to support each other.

 

[Philip B]

Heart Rate Recomends

Heart Rate Recomends

During the first couple of months after my AVR, both my surgeon and cardio doc recommended that I get my heart rate into a zone between 120 and 140 bpm during exercise. Both felt I needed to heal up abit before pushing my heart rate higher.

As I approach five months post-op, exceeding the 140 cap is less of an issue.

-Philip

 

[BillCobit]

I think goals are important as long as they are attainable. Make some that are easy to reach in the short term, make some longer term ones and some long term ones. It's like planning a career!

I certainly endorse that approach. I did the same thing. Modest but non-trivial goals for the first year to a big ambitious and audacious one for the three year mark. I never experienced the depression / malaise that many people do after OHS; I think maybe it's because I was on a mission and realizing progress toward a goal, even on days when I felt lousy.

 

[ithicks]

From a person who is about 3 months post op and known to way over do it the only thing I am going to say is this:

Have goals. Work hard towards them. Make a big goal for self care, rest, and recovery.

As soon as I was able to start running I ran on Monday, cycled on Tuesday, Swam on Wednesday, did Cardio Rehab on Thursday, took friday off, ran and swam on saturday, then cycled sunday... Monday came and I slept 18 hours. Don't be a dork like me. Rest, rest, rest. Do your workout and then REST!

 

[gageyk]

As soon as I was able to start running I ran on Monday, cycled on Tuesday, Swam on Wednesday, did Cardio Rehab on Thursday, took friday off, ran and swam on saturday, then cycled sunday... Monday came and I slept 18 hours. Don't be a dork like me. Rest, rest, rest. Do your workout and then REST!

ithicks,

With all the other training you do what is your reasoning for cardiac rehab and have you found it beneficial?

I 'm only a week post-op and I am debating the benefit of cardiac rehab vs just my normal exercise routine. I"m not going to be running any triathlons or anything similar I just want to get back on my MTB and enjoy the Fall colors.

 

[temp69]

cardio rehab

cardio rehab

if your ins. pays, then this is the way to go because they hook you up to monitors and can watch your butt as you get moving.

it will take some time, be patient. but def. enter a cardio program if you can.

temple

 

[ithicks]

I can't say how helpful cardio rehab has been for me. The days I have it are the best days and honestly I really struggle over the weekends when I don't (even if exercising by myself). For me here were the benefits:

- I got very lucky and the nurse in charge of my rehab was a triathlete and ironman. She knew where I wanted to get back to but was very honest with me to be easy for now.

- Being able to "push it" while being monitored. At this point we have agreed I will do LIGHT workouts on my own and HARD workouts there. This way they know what is going on.

- I started doing what I consider to be exercise sooner. Started rehab 5 weeks post-op and was cycling at 6 weeks for a hour (VERY SLOWLY, but happy to be on bike).

- COMMUNITY!!! I love going in and seeing all my cardio friends. The first few visits was difficult as I was the youngest by at least 2-3 decades. Everyone kept asking what I was doing there. Over time it has been nice to bridge the generational gaps through our commonality of heart surgery and share our stories while we all work to be in better health again.

I could go on and on. Could I have done my own physical rehab? Probably. Would I have been nervous and probably overdone it? Most likely. Cardio rehab has been both healing physically and mentally.

ithicks,

With all the other training you do what is your reasoning for cardiac rehab and have you found it beneficial?

I 'm only a week post-op and I am debating the benefit of cardiac rehab vs just my normal exercise routine. I"m not going to be running any triathlons or anything similar I just want to get back on my MTB and enjoy the Fall colors.

 

[YankeeBear]

good thread... I'm still pre-op, and just beginning to learn about this.

(Nice story, Jack. I grew up in the Northern Berkshires on the back side of Mt. Greylock...you give me a goal already... )

I wonder about the role of visualization, meditation and related mind-body skills. (I meditate several times a week with HoloSync CD's... and sometimes Dave Brubeck.) I used to do some aikido, and the cardiology RN who gave me my ETT confirmed the value of tai chi, and I will also explore chi kung.

 

[Soilman]

Well, I'm now 3 weeks post op and doing great! Apparently I'm a "curve buster", because I'm probably progressed further will less problems than the vast majority of folks. I've had no pain and even rolled out of the ICU bed and walked without assistance the day after surgery. I don't know if it was due to being in good physical shape beforehand, all the prayers or a combination. Either way I'm VERY THANKFUL!. I'm doing 5-6 miles a day walking and feel great! I've even been doing a limited amount of driving near home. Doc says I can "do whatever I want" after 6 weeks.

I was recommended for cardiac rehab by the hospital, but I do not plan on participating for several reasons. First off, the closest place that offers rehab is 45 minutes away. Secondly, concidering my progress so far, I think it would just slow me down. I've yet to experience a day when I felt drained due to "overdoing it". I'm walking 2 miles per session and feel I could do 3 with no problem.

My suggestion to anyone who knows they have AVR in their future: 1) get in shape before hand, 2) get it done BEFORE you are symptomatic, 3) get everyone you can to pray for you!

A Big THANKYOU to all my VR.com friends,
Barry

 

[WayneGM]

Wow! Sounds like you are doing great, Barry. Good for you.

 

[dot4toto]

I'm happy to say I'm going to the gym and walking about 2 miles or 40 mins...I go a little futher each time.
Then I get on the bike for 5 mins but I'm working that time up...
It's amazing how much better I feel just from a week ago. I have more energy at the gym and I feel great the rest of the day.

I felt so good at the gym I was wondering if I'd be able to workout even better then before surgery.

I've always wanted to be a runner or ride my bike farther then 25 miles at a time. I hope to heal and see how far I can go.

Have any of you noticed that your body is "better", or stronger. You just seem to be able to do it "easier". My heart isn't working as hard and it feels great.

My husband says my heart is finally working the way it should...
I'm looking forward to building up my strength....