Video

Transcript

hey guys dr. Burke here in this video

I’m going to show you a simple

one-minute test that you can see if

you’re at risk for a heart attack okay

it’s an exercise test and simply you’re

you’re assessing your resting pulse rate

you can check it right here on this

pulse here or in your neck okay so a

normal resting pulse rate is 72 alright

so yours could be higher or lower but

you just want to check your resting

pulse right then what you want to do is

you want to do a high-intensity

full-body not a hundred percent of

capacity something like 70% or 80% of

your full capacity so it’s like a a real

hardcore workout for one minute okay so

your pulse rate is going to go up let’s

say it goes up to 130 okay or 120

whatever it could go up to 160 so you

want to record at the very end of that 1

minute workout you check your pulse rate

again okay record it so then what you’re

going to do is you’re going to wait one

minute and you’re going to reassess

recovery pulse rate okay let’s say this

went down to 120 alright so basically

what we do is we take the difference

from B to C we were subtracting the

piece pork or pulse rate peak pulse rate

from the recovery pulse rate after the

workout and we’re going to give us a

number we’re measuring how fast that

pulse rate comes down from exercise so

we spiked the pulse rate and then we see

how fast it comes down all right now if

it comes down less than 12 beats that’s

like right here this is only 10 beats

right here it comes down less than 12

you’re at risk for heart attack this is

a real valid way to detect your ability

for your body to recover from exercise

or in stress if your numbers are between

13 and 20 you have a moderate risk okay

not too bad you’re right in the range

it’s kind of the gray area but if you’re

between 21 and 40 you’re good that’s

normal you know to worry about it

your heart is responding normally I have

patient

that are 50 to 60 they could come all

the way down they can get their pulse

right way up and come all the way down

within a minute they’re in top shape

they’re like athletes so if you can get

your heart rate to respond like that

that’s amazing one of the best

indicators - for health and

cardiovascular function is that recovery

wave and I want to explain I have a

machine that measures us and what

explain what that means recovery

recovery is not passive it’s active so

part of the nervous system that raises

your pulse rate is called the the

sympathetic nervous system it’s a flight

or fight and part of its in your

adrenals part of its in other parts of

your body that basically adapts your

body distress so let’s say you run up

the stairs your pulse rate goes up the

blood pressure goes up everything goes

up right as soon as you stop the the

opposite system kicks in called the

parasympathetic okay parasympathetic

that is a system that is an active push

down wave like thing that pushes the

pulse rate down so it calms you down

it’s the thing that keeps you in a state

of relaxation it’s the thing that keeps

you asleep at night so it’s an active

recovery wave so it’s this system is in

the background working hard to keep your

pulse rate and 72 it’s in the background

working hard to chill you out but it’s

inactivated like when you’re under

stress so that’s really what we’re

measuring is the parasympathetic

strength of your heart and your ability

to kind of come back to a setpoint and

if that system is weak it’s a good

indication of you’re at risk for heart

problems so anyway how do you fix that

problem well you start doing exercise

mini workouts and then you give a lot of

rest in between you start working your

heart you get your pulse rate up and

then you just let your body recover

because very few people realize that

recovery is this parasympathetic and if

you can just do a little short little

spike and then let your body recover

it’s kind of exercising to recover your

your heart so

it’s all about resting in between the

exercise it’s about resting in between

the sets of exercise backs went on

that’s how you strengthen this of course

will sleep we’ll do it going on long

walks will do it good nutrition will do

it but so many people are focused on the

exercise part they’re not looking at the

recovery part which is even more

important than the actual exercise and

ability to spike your pulse rate and do

a hardcore workout so just I’m shifting

your attention to something in the

background that’s very very vital so go

ahead and check your own recovery and

see how you’re doing and then you can

improve it over time thanks for watching