hi mate i had a heart attack 3 weeks ago, currently been told just to walk 20 mins per day.i attend my first rehab session on Friday. How long did it take for you to start riding again? Also any tips regards to proactive rehab?
First I think everyone is different and it's very important to follow the advice you are given.
I had an attack while on a club ride but didn't realise what had happened! I had two stents fitted and was home in less than 72 hours.
My first tip is to be 100% positive, you can and will make a full recovery. Get a simple chest strap HRM - the NHS use Polar - and monitor your exercise. I was asked to work in the range 90-120 BPM. Walking as fast as possible I hit 96, the hardest exercise in the rehab classes had me hitting 125. My resting HR is 48/50
I was offered rehab exercise classes and took these along with every other programme offers. If you're not offered NHS rehab classes the British Heart Foundation run them all round the country. I went to some after the NHS rehab finished - they were good.
For the first three months I spent my time walking. Initially 2 x 30 minutes working up to 3-4 miles a day after a month and then 5-6/7 miles everyday for two months. I have continued to walk 3-4 miles 2 or 3 times a week. Borrow a dog if you can, makes a big difference! Get some walking boots if you can.
After 6 weeks I went spinning twice weekly with my cycle club for 45-90 minutes depending on the session but only worked at a level which felt comfortable. Usually at HR of 130/140 for 3-4 minutes and then easing off till HR dropped back to 95ish.
After 10-12 weeks I tried a ride of 10 miles. I was OK but the following day felt very, very bad. Could have been coincidence but I decided not to chance it. I waited till five months before trying again. First ride did 15 and the second 30. I then rode lots of our club "intro" rides. These are 30 miles at about 13mph and intended to introduce people to group riding.
It's a year now and I'm riding better than ever. Last two Sundays people have commented on how strong I look. I'm doing 60/65 at around 16mph. I can get to 75 miles. Before the attack 85 miles was when it started to hurt. Can't get my HR above 162!!
My advice is don't try to be too quick to get back on the bike. Follow the rehab programme. You body AND mind will tell you when your ready to ride. Walking gets you very fit and if you go every day the weight will drop off. If you are already fit as a cyclist you may find the rehab programme doesn't extend you much so use the walking to increase the exercise.
I also took the chance to improve my diet. It was always OK but with more knowledge about cholesterol - that was my problem - I realised there were lots of small changes I could make. In the three months at home I got into cooking all sorts of things which we never really made time for before.
Have you been told about cold air and temperature change? I wasn't. When weather turned cold after my walks I would get real discomfort. This is common for heart patients. It's caused by rapid temperature change. The trick is this. Put on your outdoor clothes and stay inside for five minutes until you are very warm. While out cover your nose and mouth so you breath in moist warm air. When you get home strip off quickly, don't sit in your coat getting hotter.
The discomfort is caused by blood being pulled to the body core when you get cold - wrapping up stops this - and then being pumped rapidly to the extremities when you get in. I was really worried till this was explained to me
Hope this helps. Ask away.
