Cardio, Strength and Yoga Exercise

Faye's Tips

         Set some goals


  • Dancing, pick your favourite songs and dance around to them for 15 minutes,


  • Sit to stand  - 5 sets during the day 10, 12, 16, 18, 20


  • Do okey cokey with big movements


  • Karaoke time


  • Try brushing your teeth with your non-dominant hand


  • Throw a ball (or crumpled up newspaper) to someone or against the wall, see you many times you can do it without dropping it, maybe get brave a clap between each throw. Or use hand to catch and throw


  • Hula hooping - practise learning a new physical skill, (big sized hula hoop)


  • Egg and spoon (I use boiled egg) walk around the house/garden  without dropping it, 


  • Learn a new dance the cha cha cha, mamba, salsa, 


  • Practise balancing on one leg, hold as long as you can, then change to the other leg, hold as long as you can. Do it again and try to beat your last time.


  • Read an article or pages of a book whilst lifting your knee up towards your hips.


  • If you have a racket and ball, or crumpled up newspaper. Count how many times you can bat it up and down in the air, without dropping it. 


  • Balance a book on your head and walk around the garden, time how long you can do it before it drops. Try and beat this time.  


What We Say


Excellent sessions yesterday  Natalie ‍♂️‍♂️ Not sure where all my energy came from, maybe the hot weather suits me 露‍♀️

Martin

I have just summoned the willpower to put away a packet of Custard Creams after only eating two! 

All because I don't want to undo the fantastic work Faye and Natalie are doing with us. 

I feel fitter and trimmer than I have done since I stopped playing hockey 25 years ago.

I am so grateful and want to thank everyone who is working so hard to keep this group running. 


Sharon


Thank you for recording the Yoga, I look forward to doing the session soon. When I was sailing pre-covid I realised our exercise sessions discovered otherwise unknown muscles. Today I rediscovered the sailing muscles, which have clearly been left alone for quite a while. I can't tell you how much I enjoyed my first sail back on the river this afternoon. It was hot sunny, breezy and I think we won! ⛵

Martin


Great workout Faye!!! Thanks!! 

Carol

Huge apologies for missing your email. 

Thank you very much for sending the meeting recording.

Walid

Our classes are live and supervised - and we see and meet up with our mates online.  Trainers are brilliant.

Ian


Diabetes

From Natalie Graham


Hi All, this week is diabetes awareness week. As many of you know, diabetes is one of the major risk factors for heart disease. Many of you may have been told that you are at risk of or may have diabetes. 

I want to remind you to keep talking with your diabetic specialists if you feel your diabetes is not properly controlled. Those of you who are pre-diabetic, there were courses that you could go on, I’m not sure if they are still doing these virtually but can always contact your GP! 

For further information please always use reputable resources such as the British Heart Foundation: 

https://www.bhf.org.uk/information

Class Times changed to 17.15


​Join Zoom Meeting​


The session will open at 5.15 and exercise will begin at 5.30. We thought it would be nice to have a 15-minute chat room session. That way you can converse with your fellow ECG members, to see how everyone is getting on. I

I have done this with my other class. it was great to see them, but also to hear people socializing, slightly different from the norm, but this may be the norm for a few months.

Please check out the site read the documents that Natalie has created, in regards zoom user guide (previous email) have a play around too. Also, read if you want to participate, you will need you to read through the disclaimer, electronically signed, to confirm you agree.

Faye

https://zoom.us/


Zoom User guide

 The sessions will become active at 5pm, with an aim to start each session at 5:30pm

 When the class is due to start please ensure your screen is set to speaker view – this

will ensure that the instructor (speaker) remains on the large screen for ease of

viewing.

 The instructor will then mute all other users – this will mean that you can hear the

instructor but the instructor will not be able to hear you or any other user. This is to

ensure they remain on the large screen.

 The instructor will not play any music during the sessions to ensure you can hear

their instructions clearly – however feel free to play your own music, as other users

will not hear this.

 At the end of the session the instructor will unmute all users.


Faye



Guidelines


Health and Safety

  1. Always keep feet moving

  2. Use RPE scale to check effort between 11 – 14

  3. During warm-up start at 10 by the end should be at 14 on the RPE scale.

  4. Include stretches before and after exercise.

  5. Make sure you have taken your medication

  6. Make sure that you have eaten at least 40 minutes before you exercise

  7. Keep hydrated, dehydration can reduce blood pressure

  8. Wear appropriate shoes and clothing

  9. Always warm-up before exercise and cool down afterwards 

  10. Never exercise in pain, discomfort is fine

  11. Breathe correctly with movement, exhale no harder part inhale on the easier part

  12. Avoid exercising when you are acutely ill, including when suffering from a cold or flu.

  13. Muscle or joint pain that does not dissipate with rest. Stop exercising 

  14. Trouble breathing or excessive shortness of breath. Stop exercising 

  15. Light-headedness, dizziness, or new difficulty balancing stop exercising 

  16. Chest pain or pressure. Stop exercising 



Motivation Tips

  1. Put some uplifting music on

  2. Exercise together with family

  3. Pick a structure time and day to perform each week. 

  4. Record your session using the sheet and add in RPE

  5. Once RPE scale gets to 12 and below, increase workload

  6. No weight use tins or water bottles, can fill these for more weight as you get stronger

  7. Give yourself a reward for all the effort you have made.

  8. Get dressed in your exercise/gym clothing 

  9. Remember that EXERCISE is MEDICINE and all this medicine is going to do, is keep you strong and healthy






Sound Advice from British Heart Foundation, Update from Natalie

Hi All,


I would encourage anyone with any concerns right now to take a look at the BHF link on how to stay healthy whilst self-isolating. 


It discusses all health aspects - physical activity, diet and mental health. It is important to address all at this time. As much as myself and Faye are here to help with the physical we are not experts in the other areas. 


I have just had a meeting and been informed that Ealing IAPT service is no longer accepting any more referrals, so I urge you all to please take care of your mental health. Use the resources provided - apps such as Calm and Headspace have been recommended by our team psychologist. And do not underestimate talking to friends and family! 


https://www.bhf.org.uk/informationsupport/heart-matters-magazine/wellbeing/how-to-keep-healthy-while-you-cant-go-out


Natalie

Classes Continue - Exercise is Cardiac Medicine

While the Hobbayne Centre remains open and our trainers are available, classes are continuing.

Please don't attend your class if you are unwell - please no colds and coughs.

Do bring your own water bottle - you can fill up with tap water.

Washing hands before and after class is mandatory.

Please don't queue for blood pressure checks - the trainer will call you.