The ABC's of CPR: Now It's C-A-B

Chest compressions are the No.1 task in cardiopulmonary resuscitation, according to new guidelines issued by the American Heart Association.  Remember the old "ABC's" of  bystander resuscitation?

"Airway...Breathing...Circulation (chest compressions)."  Now it's C first: chest compressions. 

And someone should call 911 right away; you do that first if no one else is around to help.
Over a million Americans have taken CPR (cardiopulmonary circulation) classes to be able to safe a life in the event a victim stops breathing or has no detectable pulse. 

What do you do when you see a 60-year-old man collapse at the mall, unconscious, without a pulse, and not breathing (or just infrequent gasps for air)?  This is not a rare scenario.  In an adult, the most common cause is Sudden Cardiac Death related to a heart rhythm disturbance. The man isn't dead yet, but he will be if no one takes action within the next few minutes, and the sooner the better.

What's the "A" in the resuscitation sequence?  Airway.  Is something obstruction the airway of the victim?  A piece of food stuck at the back of the mouth?  Will the position of the head on the neck allow airflow into the lung? 

The "B" is Breathing.  Once adult resuscitation is underway, artificial breathing (such as "mouth-to-mouth") is done at a ratio of two breaths for every 30 chest compressions.  Also new in the current guidelines is that the breast bone should be compressed at least 2 inches.  It's a minor change from 2005 guideline's "1.5 to 2 inches."  Compress hard and fast.

Recent studies indicate that chest compressions even without artificial breathing is at least as good as the combination.  So if you're squeemish and won't do "mouth-to-mouth," just do compressions.

For information about CPR classes in your area, call toll-free 877-242-4277.

Warm-up Properly with Dynamic Stretching!

Unlike static stretching, dynamic stretching has been shown to improve flexibility, increase range of motion, and engage the nervous system through active movements in multiple planes.

Although dynamic stretching does involve quick movements like lunges, squats, swings, and rotational work, it does not incorporate ballistic and bouncing movements. Stretching too fast is unsafe in most cases and should be avoided unless you are an advanced athlete and already thoroughly warmed up.

Dynamic stretching is most useful in preparing the body to begin that day's exercise program. That means you will be completing a range of body weight exercises to prime the nervous system and stimulate the muscles in a way that resembles what you may be doing later in that workout.

 

Here's an example of a 5-minute dynamic warm-up:

1. Forward lunges x 10 reps each leg
2. Backward lunges x 10 reps each leg
3. Lateral side lunges x 10 reps each leg
4. Medicine ball rotations x 20 reps
5. Hand walkouts (like and inchworm or downward facing dog from yoga) x 10

This dynamic warm-up will have your body temperature up, your muscles feeling more limber, and your heart rate pumped and ready to get right into your exercise program!

Give it shot and remember you will begin to loosen up with each repetition, so don't feel like you have to push the range of motion from the start.