When you give yourself big loads, for example, carry a bag, climbing up the stairs, the heart rolls the additional amount of blood rich in oxygen, to working offices, as muscles need oxygen in order to decline. Initially, the heart rate increases and the heart pushes the blood faster (and thereby more oxygen) to the muscles of the hands that carry a bag. However, if you wear gravity every day, the heart and muscles will become more trained. The heart will begin to pump a greater amount of blood in one reduction, and the muscles will become more efficient to use oxygen. Thus, gradually the heart gets used to work and does not need to increase the frequency of abbreviations to perform the same physical exertion.
If you do any kind of fitness, which requires a high level of training, the exercises contribute to an increase in the size of the heart chambers. Large chambers are capable of pouring a larger amount of blood with each reduction, and thus the heart is reduced slowly, and the pulse becomes less common - both during the performance of the physical activity and at rest.
It is known that the heart of a well-trained athlete is usually much larger in size than the human heart leading mainly sitted image Life. At first, doctors embarrassed these enlarged dimensions, they took them for heart disease, but today any doctor familiar with sports medicine knows that intense physical exercises Increase heart sizes. At rods and representatives of other speed and power sports, where explosive efforts are needed, the muscular walls of the heart become thicker. Runners on long distances And other representatives of sports requiring endurance, heart chambers are stretched to hold a greater amount of blood. In one form or another, but the heart reacts to the stress load, strengthening to be able to resist any voltage.
Stressful exercise helps to control the increased blood pressure. Instead of a sharp increase in the upper (systolic) and lower (diastolic) pressure, which is observed in incidentalities, only systolic pressure increases in training. This is because the aorta and large arteries are stretched to imagine greater blood volume; The diastolic pressure of well-trained athletes can even fall during the exercise to the indicators below those that are at rest. Thus, blood vessels remain elastic, and the heart is not overwhelmed.
A study conducted at the Faculty of Sports Medicine University of Taffeta showed that the athletes with greater endurance have a less dense blood plasma, rather than people leading mainly a sedentary lifestyle. (Plasma is a liquid component of the blood.) This again facilitates the heart of the task - to pump blood through small vessels in the muscles and under the skin.
Fitness classes also train regulation processes, which allows you to send additional blood portions quickly and efficiently only to those groups of muscles that perform the load, and not immediately to all parts of the body.
Even relatively light exercises, such as walking and lifting on the stairs, help the resorption of potentially dangerous blood thrombus. In a study conducted under the guidance of Dr. Medicine R. Sanders Williams, it revealed that regular light exercise performed by men and women, in a certain way stimulated blood vessels and freed them with large numbers of plasminogenic activators than those people who were predominantly sedentary Life. (Plasmogenic activators stimulate the formation of plasminogen, which dissolves fibrin, fibrous thickening blood protein.) The formation of a thrombus in the largest blood arteries leads to cardiac attacks. Exercise also reduce the level of "bad" cholesterol in the blood, increasing the level of "good" cholesterol and reducing the number of cholesterol plaques already formed in the arteries.
The unexpected death of people - in most cases of men - during the running of a coward or any other intense physical exercise is provided in proof that the exercises are dangerous to the heart. However, Dr. Jeffrey Coplan emphasized the article published in the journal "Jornal of American Me-Dical Assosiess" in 1980: "Since millions of people are engaged in America in America, it is likely that someone by coincidence dies and during running - In the same way as some die during food, reading, sleep. "
Fitness classes improve cardiovascular indicators
Studies conducted by Dr. D. Hollozi with employees at the University's Medicine Faculty of Medicine in St. Louis, showed that middle-aged runners have the best performance of the cardiovascular system than their one-year leaders leading predominantly sitting lifestyle; The level of preparedness of the cardiovascular system was only 14 percent lower than that of younger (twenty-year) runners, which means a four-percent decline in a decade instead of an eight percent decline, which researchers assumed. Dr. R. Paffenbarger, examining 17,000 students of Stanford University, was convinced that the advantage of the age is preserved only if it is regularly engaged in fitness and maintain yourself in good physical form. People who were in excellent physical form while studying at the university, but then he was a sedentary lifestyle, they became the same pace as people who constantly lead a sedentary lifestyle.
Heart disease are not an obstacle for sports. Fitness for core makes it possible to reduce pressure, restore blood circulation, get rid of extra kilograms. The main thing is to do everything in moderation, not to overcome. What exercises can be performed by cores? How safe are they?
Basic principles
With the exacerbation of cardiac pathology, classes are carried out in stationary conditions. After the patient is restored, you can perform gymnastics in the clinic, sanatorium. In the case of a chronic disease, the exercises are performed at home, only a pre-patient should consult with the doctor.
Dosage individual training Help to improve blood circulation in the muscles of the heart, vessels, stimulate the work of the stomach, intestines, respiratory organs, lead metabolic processes to normal.
The cores must do gymnastics in the morning every day, and before bedtime it is helpful. It is also recommended for weekends to relax in the forest - ride a bike, walk. At the same time, it is necessary to eat right - up to 5 times a day with small portions.
Attention! Cores are forbidden to squat and sneak.
What needs to be discussed with your doctor?
The main issue is the reception of drugs. Some medications affect classes. Only your attending doctor can say how safely to train.
After the transferred operation on the heart, severe physical exertion strictly-setting is prohibited, it is also impossible to lift gravity, pump the garden. Allowed safe exerciseswho appoint a doctor.
What exercises can be performed?
Physical exertion should be simple, they do not have to load the heart, nervous, vascular system. When performing exercises, you need to adhere to these rules:
- All exercises perform in slow, rhythmic pace, not tightening.
- Do not forget for respiratory gymnasticsIt should be alternating with physical exertion.
- Disabled exercises for which it is necessary to significantly bend.
- To feel good, it is enough to do every day for half an hour.
- Classes are best done under the control of the doctor.
- Be sure to purchase a pulsometer for measuring the heart cut frequency. During training, the pulsometer will not only measure, but also ensure that it does not go beyond the rule. In case of violation, the device gives a special beep.
- It is recommended to use a pulsometer to control the number of steps that passed the core. He also calculates the speed of movement, calculates the distance.
The core must have a pulsometer. Now modern devices change the temperature of the air, the pressure of the atmosphere, humidity - these indicators are important for cores. Due to the sharp change of weather, a person can become bad.
Fitness benefit
With regular workouts, you can:
- Reduce pressure, get rid of cardiac load.
- Normalize cholesterol, reduce "bad", the one that leads to fat deposits, heart disease.
- Improve blood circulation, protect against thrombosis, which often becomes a cause of stroke.
- Reduce weight, get rid of extra kilograms.
- Tighten the muscles.
- Endorphine release, get rid of stress state. We draw your attention when a person transfers a heart attack, he can not be nervous, subject to different stressful situations.
Sports for cores
The cores suffer most of all from headaches, high pressure, gravity in the back of the head, decline. It is difficult for them with such symptoms to transfer physical exertion. Because of this, many refuse to do. But there are types of classes that are ideal for people with heart problems.
Yoga
The special complex Asan helps reduce blood pressure. When a person gets used to, he can even fulfill complex asans, strengthening the heart. When the muscles are endless, blood circulation is significantly improved, the operation of all system organs. Performed by B. calm stateTherefore, he slows down the heart rhythm. Due to proper breathing Internal organs can be saturated with oxygen, improve the operation of the vessels, hearts.
Swimming
With this sport, you can easily facilitate heart work, get rid of excess load. When you swim, the muscles begin to rhythmically shrink, in this way the heart work is facilitated. Due to deep breathing, a heart massage is performed. The main thing is to regularly swim by swimming so that heart work has been stabilized.
- Morning exercises.
- Easy .
- Walking.
- Roller skating.
- Games with a ball.
In order for any sport to benefit, the load increases gradually. It is forbidden to train:
- Immediately after meals.
- In a stuffy, closed room or on the street, when it is cold, high humidity, with magnetic storms.
Be sure to share your training in three stages: warming the body (warm-up), main training, relaxation. Using the workout, you prepare your heart to physical exertion. In this case, exercises are performed that help stretch the muscles. Final stage There may be exercises for stretching - they return the body into a familiar mode. Final exercises Very important, because a sharp interruption of the training worsens the state, leads to dizziness. Also, cores can not after exercise immediately take a shower. When you train, be sure to drink warm water, in no case is not cold, it can cause a spasm of cardiac vessels.
So, heart disease are not contraindicated to sports, the main thing to comply with the basic rules, consult with the doctor.
And today among the cores there are even athletes. However, for such people is useful not to sports, but physical education. Moreover, it is simply necessary to many of them.
Right classes physical and exercises useful for people with hypertension, ischemic disease Hearts, heart failure and other heart disease. They improve the quality of life, inhibit the progress of the disease, warn the development of heart attacks, strokes, heart failure and other heavy complications. If there is no exacerbation or decompensation of the disease, then moderate loads Not only contraindicated, but also needed. But it should be understood that the level of load depends on the state of the cardiovascular system, blood pressure, pulse rate, pain syndrome. And only the doctor can define it. Therefore, if you plan to engage in physical education, it is better to consult with him.
How much and how best to do? Here are some advice for hypertension of an influential professional medical organization "British Heart Foundation":
Try to do every day.
Your goal is at least 2.5 hours of classes per week.
One lesson should continue at least 10 minutes, and physical activity should be moderate intensity. That is, the respiratory frequency and the pulse must be more common than usual, and you must feel the dispersion. It happens when quick walking, cycling, swimming.
We are undesirable raising of gravity and work with burdens, with them above the pressure rises.
Complex of exercises for people with heart disease
Workout (7-10 minutes): Fast walking, light runVarious sipping and slopes. You can do all this, changing the situation - standing, sitting, lying.
Main part:
- Sitting on a chair
- In the standing position
- Legs on the width of the shoulders. Raise the hands up through the sides (inhale) and also lower, leaning down and making reinforced exhale and waving his hands.
- Source - hands on the belt. Alternately raise one hand up and above the head, making the slope of the body.
- The initial is the same. Turns of the body to the side, then - the rotation of the pelvis.
- Legs - wider. Alternately, squeezing on each leg, transfer the body cargo on it.
- One leg ahead, the other is rear. Bend the front leg in the knee (resting on her hands above the knee above), we transfer the body cargo on it and the spring is 3-4 times. Then for another leg.
- Feet on the width of the body, hands - forward and horizontally. Raise them alternately legs (straight or bending in the knee).
- Squat with elongated hands.
Ending(5-10 minutes): slow walking With deep breathing, lifting and lowering hands. Smooth slopes and rotation. Pulling the body and limbs. Shocked hands and legs.
Each exercise is made 5-10 times, the rate of movements and amplitude arbitrary, depending on your capabilities and conditions.
Opinion expert
Cardiologist, Doctor of Medical Sciences, Professor, Head of the Department of Clinical Functional Diagnostics and Scientific Secretary of the Moscow State Medical and Dental University. A. I. Evdokimova Yuri Vashuk:
Exercise for most patients with cardiovascular diseases are useful. Exceptions are mainly associated with the period of exacerbation of the disease or its decompensation. Physical culture is important even in heart failure, which can be the outcome of any disease of the heart and blood vessels. At the same time, the condition of the heart is reduced, and it pumps the blood worse, over time, a person has shortness of breath, edema, other symptoms. Exercise is recommended to all patients with chronic heart failure (CHF), if the disease proceeds steadily and there is no need for emergency treatment.
The studies show that regular physical training during three months old Improve the portability of the load, improve the absorption of oxygen by the body. But these positive effects disappear after three weeks, if you stop training. Therefore, patients with chronic heart failure are recommended to engage in physical education constantly. This is fixed in the official "national recommendations for the diagnosis and treatment of CHF".
Strengthening the cardiovascular system is the main advantage of cardiotrans (CT).
Thanks to the classroom original pressure is normalizedThe risk of developing cardiovascular diseases is reduced.
Small daily loads, and then gradually increase the number and intensity of exercises, will help improve the condition of the heart.
Objectives of cardiovers to strengthen vessels within the framework of the exercise
For normal work Hearts need to regularly perform special exercises. Life duration sometimes depends on training of the heart. If you exercise every day from youth, then in old age, the person will be energetic and mobile.
The main goal of exercises - increasing the endurance of the organismAnd also they:
- strengthen the cardiovascular system;
- burn fat and help to lose weight;
- prepare the body to various stress;
- enhance immunity.
The main problem is that people incorrectly understand the goals of cardiography. Their task - increase the volume of left atrium, i.e. stretch the walls of the heart, and not increase them. it important momentwhich is produced from the view almost everything. Permanent training strengthens heart vessels, improve blood microcirculation in medium and small vessels, which is important in heart failure.
Performing correctly selected exercises in cardiovascular diseases should be a daily occupation Patient man.
Important! You should not independently assign exercises. Complexes of LFK have their own features, so before class consult with a cardiologist.
Mandatory control of health indicators: what to do?
How to follow the frequency of heart abbreviations so that there is no overload
Pulse Frequency With these Training - the very first activity indicator man. As a rule, inexperienced athletes do not take into account the condition of the body and begin to engage intensively, Waiting for immediately achieving good results.
In fact, this is an incorrect and unreasonable approach that can negatively affect health. Both experienced athletes and beginners with cardiotransferences need to constantly control the pulse. When performing exercises, a person should periodically look at the heart rate and already on the basis of it, pick up the load for himself.
A person who does not seek the Olympic records did not do professional sports And trains for ourselves, must give preference to the exercise of medium intensity. Too intense and long classes could harm. The heart muscle itself also experiences colossal overload and oxygen starvation. During training an important factor is a good mood.
If it is felt, it has become very hard, slow down the pace of classes. When the body beats exactly and breathing is enough, but the mood falls, take a pause. In this situation, you should not finish training or reduce the load - just a bit relax. It is very important. But if it became very bad, then the occupation should be stopped. You need to sit on the chair, sit, drink water, if necessary, call a doctor.
Cardio Rules for Cardiovascular System
Exists several advantages Such exercises: they make heart and light stronger, reduce the risk of cardiovascular diseases, fill with energy, reduce stress and improve sleep.
For achievement maximum effect It is important to know how to do it.
Basic rules for holding cardiovasculations:
- Before training, a good dream is important. Muscles should be recovered.
- 30-45 minutes before the class it is necessary to take easy food, as well as drink water.
- Be sure to perform workout and stretching. Prepared muscles are rapidly traumatized.
- When performing exercise, it should be normalized normallySince the body needs oxygen.
- It is necessary to constantly drink water with small sips, Because a lot of fluid leaves then.
- Exercises are performed with a gradual increase in intensity and duration,so that no overload occurs.
- CSS should not exceed 70% of the limit value.
- To choose Comfortable clothing for classes.
- Exercises it is advisable to perform in the fresh air.
- No need to rape your body. For bad well-being It should be stopped and staying.
- After training it is impossible to rest immediately. You can make a stretching, which will allow the muscles to recover, relax, strengthen the blood circulation in the tissues and joints.
- Within 2 hours after classes, 2-3 cups of pure water drink. It will fill the loss of fluid after exercise.
- To restore the muscles it is recommended to take food within an hour after training. Preferences give products with high protein and complex carbohydrates.
Photo 1. Girl drinks water after cardio training to fill the loss of fluid in the body.
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Workout
To warm up the muscles before starting the classes, warm up is carried out. This is necessary input part Any training.
Here are the exercises:
- head slopes to the sides;
- circular motions Ruki hand first one way, then to another;
- rotation of hands B. elbow joints To myself, then from myself;
- circular movements with straight hands forward and then back;
- slopes with straight legs: hands try to get to the ground;
- bend in front of yourself in the knee, stand in this position while holding the balance;
Photo 2. The girl does the exercise for the warm-up, bent the knee in front of him and remaining in this position for a while.
- two hands relieve on the right (left) thigh and make side lunges.
By time, the warm-up occupies up to 7 minutes. The number of repetitions of exercises - 2-4 times.
CT exercise complex without simulator
When choosing exercises based on their feelings.
- Running on the spot. For maximum effect, it is necessary to run with the removal of the thigh forward. When lifting the right knee as high as possible right hand put forward forward. Similarly to the left side. Perform for a minute.
- Exercise climbing. Quite complicated but effective exercise. The athlete takes the focus of Lözh, presses and at the same time alternately raises his knees to the chest. If the exercise does not work, you can exclude pushups.
- Plie jumps. Exercise is performed standing, heels together, socks are divorced to the sides, hands on the hips. Next, squat, spreading her knees. With the rise jump up. Number - 20 times.
Photo 3. The girl makes pile jumping with squats that help strengthen the thigh muscles.
- Exercise Bourgo. The man rises on all fours, her knees are pressed against the chest, their hands rest in the floor. A sharp jump is moving to the focus of the legs, then again at the starting position, jump up on maximum height. number jump 20..
- Sumo squats. Performing gets straight with a flat back, while maintaining a natural deflection in the lower back. Legs to place on the parties as much as possible, stops to deploy out. They are completely adjacent to the floor. Hands hold in front of him in the castle or on the waist. It is not necessary to squat due to the knees, and at the expense of the thase thaw back, while the knees should not go beyond the socks. Number - 15 times
Exercises CT on simulators
The most effective simulators for Cardio:
- Treadmill. All parts of the body are involved, the intensity can be chosen independently.
- Exercise bike. Trains leg muscles and buttocks.
- Elliptical simulator (orbitrek). All the muscles of the body are involved, muscles of the back, hands, legs, buttocks are strengthened.
Photo 4. Cardio classes on elliptical simulator With imitation walk, they work all the muscles of the body.
- Stepper. It is imitated by walking with the progress of up, simple sport equipment, suits people with any level physical training.
- Rowing simulators. Allow you to perform simple but efficient cardoratives. Swell their back muscles shoulder belt, hip, buttocks.
Reference! For the best effect used several simulators. It is important to systematize classes, engage in different muscle groups.
Workouts with hearts and blood vessels
For people who have problems with heart and vessels, workouts are held low intensity. The main rules for classes for cores:
In arrhythmia
To benefit from occupations in the presence of arrhythmia, you must consult with a cardiologist and pass diagnostic tests: ECG in monitoring mode, load test on the treadmill, as well as ultrasound and echoCG hearts. With the help of them it is easy to determine the possible level of loads and their tolerability, the maximum pulse frequency at which you can train, the risk of complications.
Patients with patology of the heart and vessels can be physical education, but the choice of exercises should be approached with special care. Planning physical exercises should consider the individual characteristics of the body of the patient who have established a particular situation and with the participation of the attending physician.
To obtain positive results of such physical activity, it is necessary to monitor its condition and carefully follow the pulse. It is important to remember that there are some contraindications to the performance of physical exercises to patients with heart disease.
Often, the specialists in the patient of the patient of the heart or after the operation on the body they say that the performance of physical exercises is part of Human health in the future.
In the same way, the exercises affect the human body:
- protect the decrease in blood pressure and thereby regulate the load on the heart and vessels
- enhance the concentration in the organism of cholesterol, which transfers fats from the arteries to the liver for processing
- reduce the content of poor cholesterol, which accumulates in fat sediments and causes the development of heart pathologies
- help improve blood flow and avoid thrombosis that can provoke a heart attack or stroke
- contribute to rapid weight loss and help get rid of fat deposits
- take part in the formation of muscle mass
More about how to perform breathing exercises From hypertension you can learn from the video:
Permanent physical activity leads to the fact that the patient manage to get rid of stress. In the human body, the release of hormones, which were called endorphine. It should be known that stressful situations and constant anxiety can be a significant obstacle to the restoration of a person after a heart attack.
Contraindications for classes
Despite the positive effect of physical exercises on patients with heart disease, in some cases they will have to refuse.
Experts allocate the following contraindications to patient training, which suffer from heart disease and vessels:
- sugar diabetes of uncontrolled flow
- thrombophlebitis in acute form
- recently transferred embolia
- myocarditis and pericarditis in active form
- aortic Stenosis in Heavy Form
- atrial or ventricular arrhythmia, unnecessary control
- sinus tachycardia
- uncontrollable heart failure
If you have a patient, at least one of the listed contraindications should postpone physical exercises for a while.
High loads in physical education classes, in which too active periods are replaced by sudden stops, have an increased load on the organ.
Especially brightly, such a pathological condition is manifested in those patients who adhere to a sequiguous and inactive lifestyle. Specialists recommend patients with patients with heart and vessels not to engage in such intense daily activities, as hard work in the garden or carrying weights.
Patients with heart pathologies should refuse to perform exercises to statistics, which involve applying sufficient efforts against a specific object or holding the body in long-term voltage. Patients with elevated blood pressure should be abandoned by a large amount power workWhen performing which you have to raise weight over your head.
Rules for conducting training
The patient with the pathology of the heart and the vascular system in exercise is recommended to comply with the following rules:
- proceeding with training only in the event that the doctor gave permission
- it is necessary to gradually increase motor activity, increasing both the intensity of classes and their duration
- any training should include three blocks: warm-up, main part and hitch
- it should be ensured that the patient consumes a sufficient amount of fluid during practicing exercises.
- do not start physical training Immediately after eating, it is recommended to wait at least 1-2 hours
- it is not allowed to engage in physical education in a viral infection or with increasing body temperature.
- for sports, you should select a convenient shape and shoes suitable in size.
In the event that physical education has caused the development of unpleasant symptoms from the core, then the training should be stopped and informing it to his doctor.
During training, it is allowed to drink only warm water, since too cold liquid can provoke the reflex spasm of the heart vessels.
The most useful exercises
Specialists suggest that the best for the heart is considered anaerobic activityAt which all large muscle groups and shoulders involve. People with pathology of the cardiovascular system are allowed to engage in swimming, fast walking, dancing, running and ride a bike.
In order for exercise to bring the desired effect, you should combine their execution with proper nutrition. It is necessary to use as many proteins, carbohydrates, fiber fibers, vegetables and fruits.
- It is necessary to sit on the floor, connect the legs, and go down the hands down. It follows in the breath alternately to raise your hands upwards, and in exhale to lower them. Perform such an exercise is recommended at least 5 times.
- You need to connect the legs together, bend your hands in the elbows and lift them parallel to the floor on the width of the shoulders. Perform circular movements clockwise is resolved 5 times and the same amount against the arrow.
- It is necessary to connect the legs together, and the hands stretch to the sides. In the breath should be bent left foot In the knee and press it to the stomach with the help of hands. On the exhalation, the legs need to omit and dilute their arms to the sides. Such an exercise should be repeated 3-5 times in one foot and the same amount.
- It is necessary to put legs on the floor on the width of the shoulders, and the hands on the belt. The slope to the side needs to be performed on the breath, and on exhale take the starting position. Repeat this exercise follows 3-5 times in each direction.
- It is necessary to arrange the legs on the width of the shoulders on the floor, and the hands on the sides. On the breath you need to raise your hands up and make a tilt to the knees, and in exhale it is necessary to take a starting position. This exercise needs to be performed 3-5 times.
Various deviations in the functioning of the heart should not be considered as a reason for refusing physical Loads on the body. In order for patients with heart disease and vascular system to normalize their state of health, they simply need to move. At the same time, it is not necessary to diligence and chase for records, because such physical activity can not only do not benefit, but even more worsen the condition of the core.