Charging for the heart. What exercise needs to be done after a heart attack

For supporting normal work Hearts and prevention cardiovascular diseases Special and regular training are needed. However, it is known that not all kinds of physical exertion are useful for the heart. This is especially true of elderly people. Specialists have developed entire complexes of fitness-pulling, which have a beneficial effect on the heart muscle. Such exercises are very effective, but at the same time they are easy to perform and, not less important, safe for health. In addition to the regular execution of exercises to train the heart, you can not forget about providing the body with the necessary amount of oxygen.

Dynamic heart strengthening physical exercise. Such as ice skating, cycling or skiing, running. Especially good to do in the fresh air. Good prevention for cores is swimming and aquaeerobics. Choosing a type of physical exertion, it should be abandoned by force and static exercises. They not only aggravate cardiovascular diseases, but also incorrect execution Negatively affect the joints and the spine. This type of exercise can be dangerous to health. At the same time, it is necessary to know the measure in everything - it is impossible to overload the heart muscle, which is not ready for high loads. This may entail hypoxia and hypertrophy of the heart muscle, as well as the expansion of cardiac vessels.

Prevention with exercises implies compliance with certain recommendations. Getting Started with the exercise for the heart, it is necessary to follow a number of rules:

The principle of moderation is the increase in the load should occur gradually.
It is advisable to train in the morning immediately after waking up.
At the beginning of each workout, as well as at its end, it is necessary to measure the pulse.
You can not perform sharp movements.
It is better to exercise longer, but in a calm pace.
Preference should be given to cardooperts.
It is impossible to start with large loads.

Rotational movements with tasies and footsteps of legs and hands, carried out in the morning, will contribute to improved blood flow. Fitness exercises with elements of slopes, critic and turning of the body must be performed with continuous control of the heart rate. The pulse in the range of 100 ice / min indicates an insufficient intake of oxygen into the blood. The heart rate increases with increasing physical activity and, accordingly, the heart receives a sufficient amount of oxygen, the blood enters the amount of quantity to normal operation.

Fitness training of the heart is considered effective if a person has an active sweating. Any cardiovery, carried out to strengthen the heart muscle, should include three stages - this is a warm-up, the main part and the final part. The warm-up part of the training should be at least 10 minutes. It can include several uncomplicated exerciseTo customize the body to workout mode. The main part may include up to 5 exercises that will then be repeated. The final part of each workout should include calm exercises for the relaxation of the body.

Before starting fitness training, you must not forget that not intensity is the key to a good result, but the regularity of the exercises. Training should be cyclical - you need to alternate a load with relaxation. Such cyclicity will contribute to an increase in the fibers of the heart and, as a result, the vessels and the heart muscle will be strengthened. The prevention in the form of physical loads will be effective if you exercise at least 3 times a week.

Below is several fitness exercises that will help strengthen the heart and vessels. They are simple in performance, but, at the same time, quite effective.

Stand on socks and walk in such a way that when walking your knees rose to maximum height.
Space your legs a little wider thighs, hands lift over your head and threaded into the castle. In such a position, the slopes of the hull to the parties are made. At the same time during inclination to the right right leg We must also take right side and vice versa. The slopes must be made as deeply as possible. Repeat the exercise must be at least 10 times in each direction.
The original position - the hands are omitted along the body, legs together. From such a position must be performed circular motions Hands. Repeat an exercise follows from 10 to 30 times.
Raise hands to level chest And measuredly clap on the opposite shoulders. During this exercise, the body body must remain straightforward. Subject to the absence of unpleasant sensations during execution this exercise It can be repeated up to 30 times.
Lie on the back and bend legs in knee joints 90 degrees. Foot raises - movements should resemble bicycle rides.
Lying on the back stretch your legs and lift them on 25 centimeters from the floor and make the crossing of the "scissors" exercises.

Prevention of cardiovascular diseases and recovery after infarction

Exercise are not only a measure of the prevention of cardiovascular diseases, but also often included in the rehabilitation program after infarction suffered. Fitness exercises to restore the heart muscle are recommended to be performed, still in the hospital, but necessarily under the control of the doctor. After passing the course of treatment in the hospital, being at home, you need to continue to do special exercisesaimed at restoring myocardium. A moderate physiotload will contribute to the full supply of myocardium with useful substances and blood, which will speed up the process of restoring the body.

Such a complex of fitness exercises implies walking on the spot, the execution of slopes in different directions, moving feet. All exercises must be performed in a restrained pace. The main thing is to abide by the respiratory rhythm and control the frequency of heart abbreviations. During the exercise, the pulse frequency should not exceed 120 ° C / min. Fitness classes should not cause discomfort.

To take care of the heart, what to do for this until it gives yourself to know. Problems are usually inconspicuous, without manifesting up to a certain point. Mortality due to heart diseases is in the list of the first, heart attacks and strokes have grown out. That is why it is important to pay attention to the heart and vessels in a timely manner, strengthen them, first of all, through physical activity. Heart training and endurance development, vessels loads - all this important elements of life of a healthy person.

Why do you need to give the heart and vessels a load?

A decrease in the amount of C-reactive protein, which favors the emergence of inflammatory processes in the body.
Reducing blood pressure and triglycerides.
Raise the level of good cholesterol.
Regulation of sugar and insulin in the blood.
Weight decrease.

Loading provokes problems with heart and vessels. Heart training occurs when the strength of abbreviation increases, the heart rate increases at the load times. The vessels are also trained.

Exercises for Heart Training

In fact, the complex of such exercises is quite wide. Heart training is carried out through cardio and aerobic loads. You can run running, ride a bike at least half an hour a day, jump through the rope, swim in the pool, to do aerobics and steppa, dancing, or just arrange hiking in the evening for 20 minutes, refuse the elevator. It is recommended to adhere to the rules:

The optimal pulse frequency is one hundred and twenty - one hundred thirty blows (it is impossible above 130 and below 110).
You can not arrange training for more than an hour (with weak vessels - 30 minutes).
Conduct these classes two or three times during the week.

Heart training is also useful. Do not turn it into a routine. Make jogging three times or four times a week to 20 minutes, follow your condition. With unpleasant sensations, go to walk.

Other factors

Stress, ecology and nutrition gradually lead blood vessels in elevated toneWhat affects arterial pressure. In such a situation, do not only count on the aid of pharmacy drugs, you need to restore full blood circulation, and above all in the capillaries. This will help you to train hearts and vessels. Effective exercises - vibrations: in the morning in bed lift the hands up, legs, shake about two minutes. This is how the vibro massage of capillaries is carried out and the lymph is redistributed, through which the body is cleared of toxins and slags. It is advisable to repeat the exercise in the evening.

Refuse smoking.
Site with overweight.
Recommend the recommendations of medication doctors.
Eat less salt.
Shing 8-9 hours.
Pint a variety of useful, healthy food.

Well nourishes and strengthens Panangin, affecting the exchange processes in the heart, improving its work, preventing early aging of myocardium, which prevents the appearance of atherosclerosis, high pressure, arrhythmia. It is recommended to healthy people as a means of strengthening the heart muscle, and for the prevention of vascular diseases. The "Pangin" includes potassium and magnesium that can be obtained daily and with food. Use spinach, marine cabbage, lentil, oatmeal, sunflower seeds, wheat bran, flax oil, fish oil for cleaning vessels.

Heart Training: Pulse and His Indicators

How to determine the intensity of training to achieve the result? We determine the maximum frequency of the pulse, it is individual. It is necessary from 220 to subtract the number of your age. The result obtained is your maximum pulse frequency. Heart is heated in an indicator of 50-60% of the maximum pulse. This improves the state of the cardiovascular and respiratory system. The lifting of the pulse up to 80% of the maximum covers a larger amount of blood vessels, pulmonary ventilation is enhanced, the size and power of the heart increase. Training in the red line zone (80-90% of the maximum) are carried out with good physical form, under medical control.

Develop further

Do not forget that the heart training and the development of endurance should attract an equal amount of attention. All stages of increasing exercise intensity should be passed gradually, not in a hurry, so as not to harm the heart and vessels and develop their endurance. The key to success is regularity. If you go to the pool, ride a bike several times a week, then morning gymnastics We must do daily. In addition to the previously recommended shoghogs, turns, we recommend a number of exercises for the heart and vessels:

Walking on the socks, high raising her knees.
Hands over head in the castle, legs are arranged. Deep
Hands on the sides, bring, clap on the shoulders.
Rotation of hands forward - up - back and vice versa.
Imitation ride on a bike in the lying position.
Crusading movements of feet at a height of 30-40 centimeters from the floor in the lying position.

Remember: It is important not the amount of exercise and the load intensity, but regularity. The load should increase gradually. After it necessarily relaxation to muscular fibers Increased, and the heart muscle, the vessels were strengthened, their stamina rises.

Strengthening of the heart and folk recipes

It is very important that the heart muscle receives the necessary vitamins, do not do one workouts. Here are some tips of Vagararay:

Mix the crushed croupe, walnut, figs, lemon with peel, raisins, honey. All take 250 grams. Keep refrigerated. Take three times a day with a tablespoon.
On a half glacking of a driver, take a tablespoon of hawthorn, boil thirty minutes. Drink a quarter cup three times before meals.
Take 10 grams of Melissa, Hypericum, birch leaves, 30 grams of Cypria. Wire a tablespoon on 300 ml of water. Take three times a day on the glass.
Put a tablespoon of buckwheat on 500 ml of water, insist 2 hours. Drink three glasses three times.
Five tablespoons of rosemary grass pour 100 ml vodka, insist 7 days. Consume twenty-five drops three times half an hour before meals.

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. Also recommended on 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.
Forbidden physical exerciseswhere need to be significantly tilted.
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.

Physical exertion helps to strengthen the heart, have a beneficial effect on his work and endurance. Moreover, it is hypodynamics that is the lack of adequate physical activity - is one of the risk factors for the development of heart disease and vessels. At the same time, everyone is well known that professional athletes Frequent patients of cardiologists. How actually the sport changes the heart and where the allowed face, the MedaboutMe portal was broken.

Sports for heart health

The heart pumped the blood in the body, which, in particular, delivers the necessary oxygen to organs and tissues. In the event that myocardium is not working sufficiently, the body may experience hypoxia - the condition is dangerous not only with its symptoms (shortness of breath, weakness, etc.), but representing a direct threat to the health and life of a person. Patients with heart failure are difficult to withstand even minimal exercise, for example, lifting the stairs. At some point they can cause a collapse - a critical drop in blood pressure with a possible fatal outcome.

Sport avoids such hazardous states. With any physical activity, the need of muscle in oxygen increases, which means that the heart begins to work more intense in order to be able to pump a larger amount of blood. Thus, myocardia is training, gets used to possible high loads and faster comes after them into normal operation. The trained person is not terrible even sharp loads, because his heart is able to quickly rebuild (change rhythm) without any damage.

In addition, an increase in the intensity of the work of the heart activates metabolic processes, and this allows myocardium, vessels and blood itself easier to restore and update. In particular, in the blood decreases the content of "bad" cholesterol, which causes atherosclerosis - the main reason ischemic Disease Hearts followed by myocardial infarction.

Despite all the benefits of physical exertion for the SCC, sport can still become a prerequisite for serious violations in the work of the heart. And this is due to the way myocardia is modified, responding to permanent loads.

Most often, athletes are diagnosed with such conditions:

The dilatation of the left atrium is an increase in the volume of the heart chamber.

Due to the fact that myocardium during training is forced to pump large volumes of blood, the muscle begins not only to shrink more intensively, but also stretch, because it can capture a greater amount of blood at a time. Dilatation can be eliminated if the athlete reduces the intensity of training. However, in the event that the left atrium is stretched for a long time, fibrous rebirth of tissues occurs. First, myocardium can no longer relax, which affects his work. Secondly, the stretched heart departments cease to effectively pump blood. As a result, heart failure develops, which can cause a heart stop.

Hypertrophic cardiomyopathy - change and thickening of the walls of the left (less often right) ventricle of the heart.

Although until the end of the cause of the development of the disease were not identified, nevertheless such pathology is often diagnosed precisely in the intensively training people. Moreover, it is this diagnosis that is the most common cause of sudden death from stopping the heart of young athletes during training.

Bradycardia - Frequency Reduction heart Rhythm.

Normally, a healthy person, a pulse is 60-80 shots per minute. If the heart is reduced less frequently 60 times a minute, this is against the background of other diseases of the SCCs can lead to a serious deterioration in health and even disability. But if the heart constantly gets load, and therefore, it begins to more effectively pump blood for one reduction, at rest of the pulse in a healthy person can be 35-40 beats per minute. Therefore, cardiologists allocate bradycardia athletes - a state that is the norm and does not affect health. Moreover, such bradycardia makes the work of the heart more economical.

Hypotension training (low blood pressure) - adaptation reaction to permanent physical exertion.

Reducing the blood pressure is associated with an increased load on the vessels due to the enhanced blood current. The arteries of the trained person are larger in diameter, and therefore, in a state of rest in the average needs of oxygen, blood will pass on them with less intensity - the pressure will be reduced. In addition, during training in the body, systems are activated to reduce blood pressure. This mechanism can be considered compensatory - the physical exertion increases the need for oxygen, gives the load on the heart and thereby increases the pressure. And the body compensates for these jumps with a response. Hypotension training is 32.2% of all hypotension in athletes.

Why can sport can affect the work of the heart so differently? Why in some cases he prolongs his work, and in others - leads to the development of pathologies? The main reason for such a different influence is the choice of training intensity. And it is easiest to calculate it to increase the heart rate (heart rate), because it depends on it, with what force blood is pumped.

In order to calculate the permissible frontiers, it is possible to use this scheme: the number equal to the number is taken away from 220 full years. The resulting value is the maximum cardiac frequency (MOBS). Training are divided into:

Workout, load for people with diseases of the CSS - 50-60% of the maximum.
Aerobic load permissible training For a healthy person who wants to support the heart - 60-75%.
Anaerobic load, training, which can lead to myocardial pathologies - 75-90%.
Dangerous load, the risk of death is 90-100%.

It should be understood that such calculations are very individual, depend on other factors. For example, for the trained athlete, the heart of which is used to tolerance of strong loads, even the maximum value of the CCH is short-time, may not be dangerous. But for hypertensive classes in the "safe" values \u200b\u200bof aerobic loads may cause a significant deterioration in the state.

There are a number of factors that need to be considered when choosing a training intensity. If they are, it is better to give preference to smaller loads.

Excess weight.

Excessive body weight itself gives an increased heart load, since it should provide a larger amount of tissue with blood. In the event that myocardia is not trained, but is under such a load, the intense fitness can harm the heart.

Cardiovascular diseases.

The danger is that many of them in the early stages proceed asymptomatic - the person does not even suspect their presence. Therefore, before signing up of sports, you need to pass a cardiac examination.

Smoking, alcohol, fatty food, overeating.

All this gives an increased heart load, so it is better to abandon the bad habits - they are incompatible with sports.

Stress.

Emotional tension, as well as physical, increases the frequency of heart abbreviations. Therefore, in this state, it is best to start training with relaxing exercises, and to intensive transition only after the normalization of the pulse.

If high loads for untranslated muscles are completed with the crepes (delayed syndrome muscular pain), then the heart can react by various failures in work - impaired heart rate, increase pressure and other.

Therefore, for heart training, the systematics of loads is more important, and not their maximum possible intensity. A healthy person will fit the workout 3-4 times a week if the aerobic load is selected (60-75% of the CCMS), and with minimal load (less than 60% of the CCMS) can be done daily.

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 operation of the heart, special exercises must be performed regularly. 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 lessons 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

Exist 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.

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 movements of hands with hands 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. Amount - 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 passed into the focus of lying, then again at the starting position, it jump up at the maximum height. amount 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. Amount - 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.