♪ Bob and Brad ♪
♪ The two most famous physical therapists on the internet ♪
- Hi, folks, I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- Together we are the most famous
physical therapists on the internet.
- In our opinion, of course.
- Brad, today we're gonna do it.
We're gonna tell our folks out there
how to fix a broken heart.
- Well, Bob, I wouldn't go that far-
- All right, well maybe we're gonna-
- It's a step in the right direction, though.
- All right. - Okay.
So, what we're gonna talk about, Bob,
is cardiovascular health.
So, cardio is the heart,
vascular, the vessels that feed the heart oxygen
and nutrients that keep you alive,
and then how to make that healthy.
How to make that system stronger, healthier,
so that you can continue to live healthier and happier.
And, by the way, Bob, there's people out there
who have not seen our channel yet.
- Right, if you're new to our channel,
please take just a second.
There's a subscribe button over here on the right side of...
Well, your right, Brad's left.
And if you wanna stay healthy, fit, and pain free,
please subscribe to us, we upload every day.
- And we have nice videos like this
that will do exactly what we just mentioned-
- Right. - So, again, to the heart,
I'm a little close to, near and dear to this
because my father suffers from heart disease.
I had an uncle that died from heart disease.
My other uncles all have hypertension
and have similar problems.
- So you fall in the genetic category here,
Brad. - Right.
There's four reasons or four risk factors
that increase your level of being in the-
- At least four. - Right.
- Four major ones. - Right.
And the four of those are,
one is genetics. - Yeah.
- If your family members,
your father, your uncles, whatever, have heart disease,
you're much more likely to have it-
- Much more.
In fact, a lot of times, that's a big battle.
- Yeah, it is. - To get up against it.
- Smoking, if you smoke, that's a big one.
Diet, how you eat,
that's another major. - Obviously.
- And we're gonna have some videos coming up
that are gonna help you out on this as well.
- We have a special guest coming today. (chuckling)
- We have an expert, exactly.
And then what we specialize in
is the exercise portion. - Right.
- Any good physical therapist should be able to tell you
how to set up a program so you can exercise
and maintain a good, healthy heart.
- So, really, three of these are things
that are in your control. - Exactly.
- You can't control the genetics,
but you can control the other three.
And so, these are the ones we have to modify.
- Right, so to the exercise, the benefits,
it decreases your risk for heart attacks.
I just mentioned that.
Burns calories.
If you wanna lose some weight, get aerobic.
So, in order to get cardiovascular benefits,
you need to get aerobic.
In other words, get your heart rate
up to at least 50% of maximum,
which we'll get into in just a little bit, okay?
It lowers your resting heart rate-
- Which is good. - Right.
You're more relaxed overall. - Right.
- As a matter of fact, when I started aerobic exercising,
my heart rate would go below 40.
- Right. - Which-
- A good athlete, you can see numbers like that.
- Right, right.
And if you're not exercising,
you have that kinda heart rate,
you're not healthy. - Right.
- But if you're doing it as a result of exercising,
it's a good thing. - What is yours now?
Do you know?
It's actually looking...
Could be below 50 sometimes.
- I think mine's in the 50s. - Yeah.
It's right in there, I don't-
- As is my age, unfortunately. - Yeah.
(Bob and Brad laughing)
And it just helps you be more relaxed.
If you have a job that creates a lot of tension,
family members that create tension-
- Right. - Go out for a brisk walk,
a run, ride your bicycle.
Whatever it is, get your heart rate up.
It's gonna help you relax-
- Yeah, it's one of the best things you can do
for decreasing stress.
Without a doubt. - Exactly.
- Throw that in your life.
- It all revolves around everything.
This is not just for the heart.
But we're gonna talk about that-
- No side effects to exercise and it's cheap.
- Yeah, exactly right.
You don't have to go out
and spend $10,000 on equipment.
- Right.
- Now let's talk about the heart itself.
I've got a drawing here.
I drew this actually.
- Brad drew this. - Yeah.
- This is amazing in itself.
- I took my Netter anatomy book out
and I went right from the...
I was gonna trace it,
but I needed a little bit bigger.
So this is pretty close-
- For those of you who don't know,
I think it's Frank Netter. - Frank, yes.
- He's a giant in the field of illustration.
Medical illustration. - Yeah.
- Probably the guy. - Right.
- So he has a...
Yeah, you know- - He'd be proud.
- Yeah, he would be.
So, we're looking at the heart here.
Here's the arteries coming in and out.
I'm not gonna get too concerned about them,
but the arteries, these red lines represent the arteries
that feed the heart muscle.
The heart is nothing more than a muscle that's pumping,
keeping you alive.
And those muscles have to have fresh-
- Their own set- - Blood.
- Their own set of blood...
Their own blood- - Right.
- Arteries-
- Provides the muscle- - Veins, yeah.
- With oxygen and nutrients, so they can continue to work.
Can you zoom in on this, Lonnie?
I wanna look at this artery right here.
This is the left coronary artery.
This is a common one that does get occluded.
It can get plaque in there
and it starts to block the blood flow
to this part of the heart, okay?
Can you see that, Lonnie?
Are we clear?
Okay. - Lonnie's thumbs up.
- Now we've got the other arteries
and as they branch off into capillaries
and feed the muscle-
- I just wanna, again, so the blockage is right here.
I don't know if you can see that or not.
- Yep, so there's the blockage.
The heart is functioning fine,
and now this blockage,
let's say cuts down the blood flow
by 50% to this area of the heart.
But the person's still functioning.
And let's say that person
is actually exercising on a regular basis-
- Are you saying that's complete block or-
- No, no, I say- - It's a partial block.
- 50%. - Oh, 50% blocked.
Okay, so there is still some blood
flowing through. - Yeah.
As a matter of fact, there's enough blood to flow
to make everything function- - All right.
- But it's not as much as it needs.
So what the body does
is when you do cardiovascular exercise,
with time, these other arteries, the heart...
The muscle's gonna say, "I need more blood.
I need more blood."
But we can't get it because it's got a partial block here.
So the other arteries will start to form and-
- They'll supply the area.
- This is called collateral circulation.
Very common in people that work with circulation.
And you see how they start to grow
towards the muscle that needs it more.
And then when this does become a complete blockage,
we have collateral circulation to help feed-
- Fill that in. - Exactly, so-
- If it wasn't there, it would just die.
- Right. - Right.
And that's where you actually...
Then the heart becomes dysfunctional-
- Exactly.
So, the whole point is, is when you exercise the heart,
you expand the circulation in the heart.
If you already have or are prone to having problems,
it makes it less- - Likely.
- Likely to have a severe heart attack.
It may be one that you can survive.
They can get a stent in there
and clear things up and-
- So, nothing but good with exercise.
- Exactly. - 'Cause it's gonna...
It's gonna give you a chance here to-
- Sure.
- Prevent a heart attack from happening
or make it less severe. - Right, exactly.
All right, so how do you get to that point
so you can get the collateral circulation,
increase the blood flow?
And these are just general guidelines.
If you're just starting,
five days per week, 30 minute bouts of moderate exercise.
So, next question, Bob.
- What's moderate exercise? - Exactly.
If you go out for a brisk walk
and if you can talk to someone and have a conversation,
and you're breathing heavily,
but you can maintain that conversation,
that's considered adequate, okay?
You're gonna do that for 30 minutes, five days a week.
- I even read that gardening is somewhat moderate exercise.
You know what I mean?
That even that alone is...
And maybe you disagree with that 'cause I worry that-
- I don't disagree with it if you're really working hard.
- Right.
- Because you need to get your heart rate
to 50% of max by the books. - Sure.
- So, anything you can do to get your heart rate up-
- I suppose if you're shoveling or something like that.
Yeah- - Right.
- You're getting up there. - Sure.
- It depends, pulling weeds, maybe.
- Big weeds.
You don't work- - Big weeds.
- If you do intense exercise,
you're getting your heart rate up to 70%, 80% of maximum,
then you can go 20-minute-bouts, three days a week.
And these are minimums, okay?
- You're working pretty hard
to get up to 70%. - Right.
That's where you're sweating.
It's difficult to talk to someone
while you're doing that type of exercise.
- You're hurting, right?
- Now, if you wanna know,
and you wanna know, "Well where am I really?"
'Cause it's not that hard to figure out.
The formula is, is you take 220 minus your age,
and that's gonna give you an estimated max heart rate.
So, in my case, 53 years old, take 220 minus 53,
my maximum heart rate is 167, okay?
Divide that by two.
What is that equal, Bob?
- 83.5. - 83.5.
- Yeah? - Okay.
So I need to get up about 85, 90 beats per minute
to get to 50% of my max heart rate,
which, I've got a heart rate monitor,
that's pretty easy for me to do.
Brisk walk is gonna do it quite easily.
- You'll get up to that. - Oh, yeah.
A brisk walk, yep.
I was riding my bicycle, working it hard,
and I was working at 135, 140 beats per minute,
and I was working pretty hard at that.
- Wow, it is. - And that's about 70%.
- [Bob] That's moving.
- But, I was sweating. - Sure.
- I was watching TV on my stationary bike
as a matter of fact.
But you wanna get to 50%.
Again, if you're really into this,
there's more complicated,
more accurate ways to measure this,
and that's fine, go ahead and use those routes.
But just for the average person
who wants to get a little more healthy, burn some calories,
get some collateral circulation,
these are more than adequate. - Those Fitbits,
do they have heart rate monitors on 'em too?
- You know, I don't have a Fitbit,
so I'm not sure. - My wife does,
but I don't think she uses it in that manner.
- I think they do,
but as far as how accurate they are
is a little questionable. - Sure.
- I think you still need to get the strap
to go around your heart- - Chest.
In order to be really accurate.
- Yep, you're right.
And those are pretty consistent and accurate.
That's what I'm using right now.
- They have such great monitoring devices now.
For stuff like that they use electronics
to help you get healthy today. - Right.
I'm really waiting for when they can get the Fitbit
that would be very accurate without the strap,
because the strap is a little bit of a hassle.
- Kinda like even the blood pressure ones
that are around the wrist,
they just always don't seem to be that accurate to me.
- But, one way or another, Bob,
I really think with all this stuff in mind,
people are gonna experience the benefits of this.
And not only that, this is one step closer
to what the big question is, the big cornucopia, the device-
- Our line always was, if you're new to our channel,
"We can fix just about anything."
- "Except for that
broken heart." - "Broken heart."
But here now we are.
- And we're gonna put it right here, Bob.
- Yeah, we'll put it right here.
- It'll be pumping away. - It's not pumping.
- Take care. - Thanks.