For a sick heart, physical activity is permissible. Physical activity on the heart
Epidemiological studies recent years showed that atherosclerotic lesions of cardio-vascular system is largely the result of a lifestyle in civilized countries, which is characterized by excessive consumption of high-calorie foods with large amounts of animal fat and salt, decreased physical activity, and neuropsychic stress. Low physical activity is seen as component multifactorial risk profile for cardiovascular diseases. At all sedentary lifestyle From 30 to 50% of the population lead their lives, and another 20 to 40% have physical activity, although more in volume, but insufficient for effective health promotion.
Many studies have shown that increased physical activity is associated with a decreased incidence of cardiovascular disease. However, determining the necessary, and even more so the optimal level of physical activity for promoting health and preventing diseases still remains an incompletely resolved problem of mass physical education. Therefore, in thinking about this topic, I felt it necessary to expand the scope of our conversation and discuss the effects of physical activity in general.
There are three types of physical activity:
Static, in which there is prolonged tension of individual muscle groups (for example, a forced working position in which you have to spend a certain time);
Dynamic, when muscle groups alternate between tension and relaxation (for example, walking, running, swimming).
Dynamic loads can be of low, medium and high intensity. What happens in the body under low dynamic load (for example, when walking)? Working muscles require more oxygen, so the heart strengthens its contractions and increases their speed. The heart muscle is trained, metabolism is activated in it, and recovery processes are enhanced. The hormonal system of the adrenal glands and thyroid gland is activated (and with obesity, for example, this system is always suppressed to one degree or another), the combustion of carbohydrates is enhanced, and the absorption of oxygen by muscles increases. Special systems are activated that have a hypotensive (blowing blood pressure) effect (feedback mechanisms are triggered here: since the heart works in an increased mode, the blood pressure, accordingly, will increase and the body turns on mechanisms aimed at reducing blood pressure. And since the load is small, the increase Blood pressure will be insignificant, but the reaction of hypotensive processes, once it has begun, is always quite intense). In addition, the muscles either compress the vessels, pushing blood out, or release them, allowing the vessels to fill with blood. We get, as it were, a second, “muscular” heart, which helps our heart, relieves it (therefore, leisurely walks are recommended for patients with myocardial infarction and heart failure). In addition, the properties of the blood improve, the clumping of platelets decreases, and the content of high-density lipoproteins increases (these are practically the only substances that can dissolve cholesterol and “pull” it out of the plaque).
If physical activity increases, the body's need for energy increases sharply. Oxygen consumption increases (since oxygen is a necessary substrate for energy reproduction). If before this the source of energy was mainly the “burning” of carbohydrates, now fats begin to act as a source of energy. “Burning” of fats begins after about 15 - 20 minutes physical work. Hence the conclusions: if you need to lose weight, excess calories or excess cholesterol from food, physical activity should be at least 20 minutes, because. Before this, carbohydrates are mainly “burned”. Blood pressure, pulse rate, and the content of adrenaline and other activating hormones in the blood increase. If such a load does not last too long (how long is a matter of health, age, training, etc.), then the heart and the whole body receive a good training load. Moreover, it is believed that only such a load (which places increased demands on the body) can develop the body’s adaptation.
And if you increase the load even more, then at a certain stage the increase in load ceases to provide an adequate increase in heart performance, and a “plateau” of load occurs. And if you continue to increase the load, a moment comes when the body’s cells are not at all able to meet the exorbitantly increased needs for energy substances, and primarily for oxygen. The “oxygen limit” has been reached, beyond which the load begins to rapidly destroy the body: damage occurs to the muscular system, heart, blood vessels, brain, gas, protein, carbohydrate, fat, hormonal and other types of metabolism are disrupted. Therefore, it is important to be able to at least approximately assess your physical capabilities.
The most in a simple way dosing loads is to determine the maximum and submaximal heart rate. The maximum heart rate is the heart rate that corresponds to the work of the heart at which the maximum possible oxygen consumption by the working muscles is achieved. (We remind you that when muscles work, their need for oxygen increases and, accordingly, oxygen consumption adequately increases.) But the capabilities of muscles are not limitless, and quite quickly the oxygen limit comes, beyond which the muscles are no longer able to absorb a sufficient amount of oxygen necessary for work . If the load continues to increase further, various damage to muscle cells begins. There are special tables that determine maximum heart rate for each age, but there is a well-known simplified formula: 220 - age (i.e., if you are 45, then your maximum allowable heart rate is 220 - 45 = 175). Submaximal heart rate is calculated as 75 percent of maximum. Thus, it is clear that we obtain the maximum health effect with a load corresponding to a submaximal heart rate, and in no case should the load produce a heart rate exceeding the maximum permissible level. In addition, to assess fatigue under load (load criteria - low, medium, high), a simplified scheme for determining external signs of fatigue can be used.
Another method of determining physical performance, which provides more reliable information is the definition of a double product (DP). This is the number of contractions of the heart muscle per minute, multiplied by the value of systolic blood pressure and divided by 100 (division by 100 is only for convenience, since it is much easier to operate with three-digit numbers than five-digit ones). The higher the pulse and pressure, the higher the double product will be. If at the height of the load your blood pressure has reached 180/100 and your pulse is 120 beats per
1 minute, then your DP will be equal to 216. Is this good or bad? For a healthy person, DP should be in the range of 250-330 at submaximal load.
In most cases, patients with coronary artery disease are allowed a load of no more than 50% of the maximum. General principle The definition is as follows: You give a certain load for 3 minutes (say, 10-15 squats) and count: a) heart rate before the load, b) heart rate immediately after the load,
c) pulse 3 minutes after exercise. If the increase in heart rate is 35-50% of the initial one (example: initial heart rate = 80, increase 40%, heart rate = 112), then the load is light; if the increase is 50-70%, then the load is average; if the increase is 70-90%, then the load is high (naturally, the load should not exceed the maximum for your age). This good way dynamic monitoring of your physical condition and determination of adequate load. That is, if the same 15 squats cause a minimal increase in your heart rate, then it is hardly advisable to consider this a good training load. And vice versa, if the pulse almost doubles, this means that this load is high for you. One caveat must be made here. If determined by heart rate, then the most optimal training regime will be in which “peaks” of heart rate (i.e. short, explosive loads, at which the increase in heart rate reaches 75-95%) alternates with “plateaus” (i.e. longer monotonous loads, during which the increase in heart rate remains within 55-70% compared to the initial level). Therefore, if this load causes a significant jump in heart rate, you can use it in your training programs as "peak"; if the increase in heart rate is within 55-65%, then the load plateaus. After a month, you can again determine your “peak” and “plateau” loads and change your training regimen.
With static loads, there is muscle tension without shortening or lengthening. The muscles are tense, they actively consume energy and accumulate the products of this breakdown, primarily lactic acid. But since dynamic muscle contraction does not occur, and the blood vessels are compressed by tense muscles, the heart has to push blood through the vessels that have been compressed for a long time by tense muscles. From this it is clear that the load on the heart increases sharply and very significantly. In addition, not only the inflow, but also the outflow of blood is disrupted, therefore the removal of harmful products disintegration of energy structures, fluid stagnates in tissues and cells, disrupting natural metabolism. There is a release of hormones and hormone-like substances, which significantly increase blood pressure and increase the load on the heart. Therefore, work associated with prolonged static stress is strictly contraindicated for patients with angina pectoris, those who have suffered a myocardial infarction and inflammatory myocardial diseases, as well as for persons with signs of heart failure.
Physical exercises have either a direct effect on a person, or a long-term effect (after some time), or a cumulative effect, in which the total effect of their repeated use is manifested. Breathing exercises, exercises for the micromuscles of the visual apparatus, and relaxation exercises also play a significant role in increasing mental performance. In addition, physical activity plays a big role in preventing stress. Professor A.M. Vein identifies three main factors characterizing this process: the first factor is associated with mental protection (destruction of adrenaline and other stress hormones in the blood), the second provides a replacement effect (switching negative emotions to another area associated with movement and “muscle joy"), the third factor determines the activation of the creative process and stimulates the sphere of intellectual activity.
Physical activity on the heart.
What is aerobic training? The term “aerobic” means “requiring the presence of oxygen.” During aerobic training, muscles begin to consume more oxygen, so the cardiovascular system - the heart, lungs and blood vessels - work much more intensely.
Aerobic exercise usually involves working a large group of muscles, spending a fairly long time training and rhythmically repeating certain movements. Regular exercise will improve your appearance and the work of your heart. To provide oxygen to the muscles, the heart begins to pump more blood per contraction. As your physical fitness improves, you will be able to train longer and more intensely and recover faster from exercise.
Types of aerobic exercises. There are a lot of aerobic exercises: cycling, skiing and roller skating, running, swimming, basketball, race walking and dancing. In addition, you can exercise on the following exercise machines: rowing machine, treadmill, orbitrack, exercise bike or stepper.
Who benefits from aerobic exercise? Almost everyone can (and should!) engage in aerobic sports. Each type of workout has different levels of intensity to suit people with different fitness levels, motivation, and even injuries and chronic illnesses.
If you are over 35 years old, suffer from any illnesses, or have never exercised, be sure to consult your doctor before starting training.
Training is useful for people suffering from coronary heart disease, diabetes, obesity, arthritis, depression and premenstrual syndrome.
Additional benefits of aerobic training. Strengthening the cardiovascular system is not the only advantage of aerobic exercise. In addition, they have a number of other advantages:
You get a boost of vigor and energy, and fatigue decreases. Aerobic exercise increases the length and quality of your life;
Mood improves, depression and anxiety go away, You become more confident in yourself. Positive changes are observed after 2-3 weeks of training;
Improves sleep. People who exercise regularly fall asleep faster and sleep better. Just don’t exercise less than 2 hours before bedtime;
Increases the level of “good” cholesterol in the blood. This significantly reduces the risk of developing coronary heart disease;
A person loses weight and can control weight. Aerobic exercise combined with a sensible diet is an effective means of weight loss;
Reduces the risk of developing certain types of cancer. Studies have shown that regular exercise reduces the risk of colon cancer, as well as cancer of the breast and female reproductive organs.
How to create an aerobic training program. Three main factors need to be determined:
Frequency: how many times a week are you going to exercise;
Duration: how long each lesson will last;
Intensity: how much difficult exercises you're going to do. Exercise intensity is defined as the ratio of your heart rate during exercise to your maximum heart rate (as a percentage).
Workout medium intensity– this is race walking, dancing, swimming, cycling on flat terrain. Intense training is jogging and faster, dance aerobics, long swims, cycling uphill, etc.
With moderate physical activity, breathing and heart rate increase. With intense training, they become even more frequent, so that due to intermittent breathing it becomes difficult to talk.
Heart rate during aerobic exercise. The table below shows heart rate (HR) indicators depending on age. Target Heart Rate tells you what your heart rate should be to benefit from your workout.
| Age, years | Maximum heart rate, beats per minute | Target heart rate, beats per minute |
| 20-24 | 120-150 | |
| 25-29 | 117-146 | |
| 30-34 | 114-142 | |
| 35-39 | 111-139 | |
| 40-44 | 108-135 | |
| 45-49 | 105-131 | |
| 50-54 | 102-127 | |
| 55-59 | 99-123 | |
| 60-64 | 96-120 | |
| 65-69 | 93-116 | |
| 70 and older | 90-113 |
You can also use the formula for determining the maximum heart rate level:
Heart rate max = 220 - Your age in years.
Your optimal training range will be within 60-75% of maximum heart rate.
For beginners, it is better to limit yourself to 15-minute workouts 3 times a week. It may take several weeks or months to increase the duration of classes. Be patient with this. Increase the duration and intensity of your workouts very gradually. This is especially important for older people recovering from illness or injury, or for people who are overweight.
The training program must include a warm-up (at the beginning) and a relaxation or cool-down (at the end), an indispensable part of which is stretching. Warming up helps prepare your body for exercise by slightly increasing your heart rate and warming up your muscles, thereby reducing the likelihood of injury.
Relaxation at the end of the session helps to gradually return the pulse to normal values and restore normal blood circulation. No matter how tired you are, never stop training - this can lead to dizziness and fainting. If you can't keep up the rhythm, walk for at least a few minutes before you finally stop. Drink plenty of fluids before, during and after your workout.
Calorie consumption. Calorie consumption depends on the type physical activity, its duration and intensity. Below is the approximate calorie consumption per minute of a particular workout. To find out how many calories you burn in 30 minutes, multiply the numbers given by 30.
Table
Equipment and equipment for aerobic exercises. Depends on the type of training. You need to dress in such a way that your clothes do not restrict your movements. High quality sports uniform allows moisture to evaporate and the body to remain dry and warm. Women can wear a special sports bra if necessary.
The choice of shoes also depends on the type of physical activity. When purchasing, pay attention to the size and the presence of a soft pad inside. If your foot feels the slightest discomfort, do not buy these shoes. For running loads, try to purchase shoes that will maximally absorb the shock load generated during running - high-quality shoes will help you minimize the load on your joints and spine.
To determine your pulse, you can use a watch with a second hand or special devices - heart rate monitors. Almost all modern cardio equipment: treadmill, orbitrek, exercise bike and stepper have built-in heart rate monitors.
Disadvantages of aerobic exercise. Like any physical activity, aerobic training requires adaptation of the body. At first, after exercise, you sometimes feel muscle pain. Over time, the discomfort will pass.
Of course, training can lead to injury. If you experience severe pain or discomfort, consult your doctor immediately. Most often, sprains and dislocations of ligaments and joints occur. Never ignore severe pain. A balanced exercise program that includes not only aerobic exercise, but also strength training and flexibility training will help reduce the likelihood of injury.
Working out at the gym not only sharpens your figure, but also improves your heart health. Proper stress on the heart trains it, preventing rapid wear and tear. But illiterate training can lead to disruption of the cardiovascular system. How to exercise without harming your heart?
Warm-up before a gym session
One of the dangerous mistakes when playing sports is skipping a warm-up. Warm-up is needed to prepare the muscles, organs and body systems for heavy loads. And the heart is no exception.
Warm-up exercises raise your heart rate and increase blood flow.
Avoiding too intense workouts
To create optimal stress on your heart, focus on low- to moderate-intensity exercise. The desire to quickly lose weight or quickly build muscle can motivate a person to exercise with triple force. But constant unreasonable tension in the body will have a bad effect on blood vessels. The heart rate during physical activity should not exceed 70-80% of the maximum heart rate.
The maximum is calculated using the formula: 220 minus the person’s age in years. 70-80% of your maximum heart rate is your fat-burning heart rate.
Gradual increase in load
The increase in load on the cardiovascular system should be gradual. There is no need to immediately do a large number of repetitions of exercises. It is better to spend more time doing one exercise well than to do several quickly and incorrectly.
If your physical fitness is still weak, do not use weights during exercise. This will lead to an uncontrollable increase in heart rate and heart problems.
Thanks to gradual increase load, over time your heart will be able to handle more intense training. But even in this case, the exercises must be performed technically, not overexerting and breathing correctly.
Alternate loads
During exercise in the gym, the heart muscle pumps large volumes of blood to enrich muscle fibers oxygen. To prevent such work from harming heart health, training should alternate between exercises, working approaches and rest breaks.
Monitoring your heart health
The additional load on the heart that it receives during the heart increases the frequency of contractions and the volume of blood pumped by the heart. Regular and properly distributed loads train the organ, and as a result, the heart wears out more slowly. But like any muscle, the heart needs time to adapt and rest. The desire to quickly get results through intense training can be bad for your heart health. To make sure your heart is healthy, don't be afraid to visit your doctor.
To prevent cardiovascular diseases, it is enough to take control measurements of blood pressure, a cardiogram, and periodically take blood tests for hemoglobin and hormone levels. Your doctor will tell you how often to do this.
To stay on top of your heart's warning signs, monitor how you feel after your gym session.
Elena Kukuevitskaya
When discussing the effect of physical activity on the human heart, it is necessary to have an idea about them. So, there are three types of physical activity:
- static – when there is prolonged tension in individual muscle groups;
- dynamic - tension and relaxation alternate in muscle groups;
- explosive - characterized by very strong and short-term muscle tension.
In everyday human activity, the main ones are mixed types of these loads with a clear predominance of dynamic ones. But in modern life Physical inactivity is becoming an increasingly pressing problem, i.e. absence of any types of loads, with the exception, of course, of minimal muscle activity.
Dynamic loads on muscles
Can be low, medium and high intensity. With a low dynamic load (walking), the muscles already require more oxygen and the heart strengthens its contractions and makes them faster. The heart muscle is trained, metabolism is activated in it, and recovery processes are enhanced. At the same time, the hormonal system of the adrenal glands and thyroid gland is activated (and with obesity, for example, this system is always suppressed to one degree or another), the combustion of carbohydrates is enhanced, and the absorption of oxygen by the muscles increases.
Special systems are activated that have a hypotensive (blowing blood pressure) effect (feedback mechanisms are triggered here: since the heart works in an increased mode, blood pressure will accordingly increase, but the body turns on mechanisms aimed at lowering blood pressure). But the load is still small and blood pressure increases slightly, but the reaction of hypotensive processes is quite intense. In addition, the vessels passing through the muscles, during their rhythmic work, are then compressed, then the muscles relax, then they compress the vessels, pushing blood out of them, then they release them, allowing the vessels to fill with blood. This process helps the heart and relieves it. Against this background, the properties of the blood improve, platelet clumping decreases, and the content of high-density lipoproteins increases (these are practically the only substances that can dissolve cholesterol that has fallen into the plaque and “pull” it out of the plaque).
With increasing physical activity, the body's energy needs sharply increase and oxygen consumption increases. If before this the source of energy was carbohydrates, now fats become the source of energy and their active “burning” begins after 15 - 20 minutes of work. It is for this reason that losing weight requires at least 20 minutes of vigorous physical activity. At the same time, blood pressure, pulse rate, and the content of adrenaline and other activating hormones in the blood increase. If the load does not last for a very long time, then the body receives a good training dose. Periodic training of the heart adapts it to stress and encourages it to function optimally.
However, with a further increase in load, it is discovered that at a certain stage of their increase, an adequate increase in heart performance ceases to occur. And if you continue to further increase the load, then a moment comes when the body’s cells will not be able to meet the exorbitantly increased needs for oxygen and other energy substances.
In this case, the “oxygen limit” occurs, beyond which the load begins to rapidly destroy the body: it is damaged muscular system, heart, blood vessels, brain, gas, protein, carbohydrate, fat, hormonal and other types of metabolism are disrupted, etc. To avoid this phenomenon, it is very important to be able to independently assess your real physical capabilities.
Physical performance
In difficult cases, to determine our physical capabilities You should first seek the advice of an appropriate doctor, as for people with coronary artery disease and other heart diseases individual program loads must be developed by specialists. To identify the physical performance of a relatively healthy person, we will use the simplest existing method - determining the maximum and training heart rate, and we have already discussed this issue in detail.
Now we understand that we will get the maximum effect in a lesson with a load that corresponds to the training heart rate, but in no case should the applied load lead to a heart rate exceeding the maximum permissible level.
There is a simple and accessible way for any conditions to dynamically monitor your physical condition and identify individual exercise tolerance - by counting your heart rate. By applying a certain load for 3 minutes (for example, 20 squats), you calculate a) heart rate before the load, b) heart rate immediately after the load, and c) heart rate 3 minutes after the load. If the increase in heart rate is 35-50% of the original, then the load is low, if the increase is 50-70% - medium, and if the increase is 70-90% - high.
At the same time, the load should not exceed the maximum for a particular age. That is, if 20 squats cause a minimal increase in your heart rate, then it is hardly advisable to consider this a good training load. Conversely, if your heart rate almost doubles, this means that this load is relatively high for you.
But if the pulse does not normalize within 3 to 5 minutes, then most likely this load is too high (even if there is no significant increase in heart rate) and therefore, the load should still be reduced.
If the recovery of the pulse is slow in this case, then it is better to consult a doctor about possible hidden heart disease. In this case, the load will have to be selected individually.
Static loads on muscles
With static loads, muscle tension is in a relatively calm state (without shortening or lengthening), and there is no external influence on them. But at this time, the muscles still actively consume energy and accumulate breakdown products, and first of all, lactic acid. At the same time, the blood vessels are squeezed by tense muscles, and therefore the heart has to literally push blood through them and the load on it increases significantly.
In this case, not only the inflow, but also the outflow of blood is disrupted - the removal of harmful decay products of energy structures worsens, the fluid stagnates in the tissues and cells, disrupting their natural metabolism.
There is a release of hormones and hormone-like substances, which significantly increase blood pressure and further increase the load on the heart.
"Explosive" loads on muscles
In terms of their effect on the heart, they are the most unfavorable. The demands placed on the heart include the need to ensure significant muscle tension (for example, when lifting a barbell) and combine as a mechanism of static tension, when blood flow in tense muscles is disrupted (and the so-called afterload on the heart increases - i.e., the need for the heart to push blood through compressed vessels with enormous effort), and the mechanism of dynamic work performance (the barbell still needs to be lifted), when increased muscle contraction causes an avalanche-like energy consumption and a decrease in the content of energy-accumulating substances (for example, ATP). In this case, despite the short duration of the “explosive” loads, the heart experiences serious overload.
Thus, such “explosive” loads are strictly prohibited for people with serious heart and vascular diseases (coronary artery disease, arterial hypertension, high cholesterol, people who have had inflammatory diseases of the myocardium and the like, as well as diabetes, increased thyroid function, etc. .).
People who do not have heart problems (and want to train to the limit of their capabilities), however, are advised to take special care in their approach to the training regimen and the structure of the training itself.
A particular danger for them is precisely repeated extreme loads of an explosive nature, whereas, say, for a patient with coronary artery disease, the only load may become the last.
Increasing physical activity is almost always beneficial for the human body at any age.. Gone is the old medical approach, which in many cases unreasonably prescribed bed rest, refusal of physical education and amateur sports, and limitation of physical activity. The real danger to the heart is much more often and on a massive scale due to physical inactivity. This is what you should be afraid of, not the stress. Refusal of physical inactivity and regular physical activity are one of the main preventive measures for healthy people and a necessary - with rare exceptions - therapeutic measure for patients with cardiovascular diseases. Life is precisely movement.
This principle should be the basis of your lifestyle and used always and everywhere: at home, at work, on vacation. For example, try to use the stairs instead of the elevator, walk and bike more, give preference to physical active species relaxation and pastime, regularly go to the nearest gym for any fitness program available in terms of level.
30-45 minutes of aerobic (dynamic) physical activity of moderate to moderate intensity the maximum number of days a week (optimally - daily) reduces the risk of heart attack and improves physical fitness. You should not chase the intensity of the exercise, the main thing is that it should be regular and ensure that you sustainably maintain normal body weight, provided you eat properly.
It is important to understand that no strict diet will help you get rid of existing excess body weight, if you do not burn more calories through regular exercise than you consume. Just as you need to count the calories consumed in food, you need to count your energy expenditures so as not to be misled in this regard, and some kind of self-deception in this matter is a very common phenomenon. It’s easy to find sites with corresponding counters on the Internet.
Try to use types of physical activity that bring you pleasure. The range is large: vigorous long walks, walking or running on exercise equipment in the gym and at home - depending on age and physical capabilities, swimming and water aerobics, cycling and exercise bikes, cross-country skiing, skating, dancing, badminton and tennis, group classes in the gym for different levels preparedness and age. The main thing to understand is that physical activity should not be episodic or a “course” event. It should be a permanent part of your lifestyle.
Regular physical activity has a powerful anti-stress effect. It perfectly trains not only the cardiovascular and respiratory systems, but also the nervous system. In addition to preventing heart attack, it is an effective remedy for eliminating many psychological problems, and getting rid of the associated unpleasant symptoms of autonomic dysfunction, simulating malaise in the internal organs, including the heart. Physical activity is one of the best natural modulators of autonomic nervous system.
Joint physical activity (with family or friends) helps to increase positive motivation to perform it. Get a dog of the right breed so that you have someone to walk with regularly. But don't stand still while walking, talking with other owners, but move energetically and play with your dog.
Additional benefits of physical activity include good overall health and mood, weight loss and increased self-esteem.
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Physical activity is the best protection against cardiovascular disease
Every day in Russia 130 people die from this disease
Moreover, 40 percent of deaths occur in people aged 25 to 64 years. The reason for such disappointing statistics lies, as a rule, in an unhealthy lifestyle - smoking, excess weight, sedentary image life. Of course, we all know that sport has a beneficial effect on the heart, but not everyone runs to the gym.
What exactly is the effect of physical activity on the cardiovascular system?
Our heart is a good and very powerful pump, which, if necessary, can vary the load. For example, in a calm state it contracts 60-80 times per minute and during this time pumps about 4 liters of blood. This indicator is called “stroke volume of blood”. In case of physical activity, the heart can pump 5-10 times more. In trained people, the heart rate decreases not only at rest, but also during exercise, the stroke volume of blood increases, due to which the cardiovascular system copes with increasing physical activity much more easily, fully providing blood to all the muscles of the body that take part in the load with great intensity. tension. Therefore, a trained heart wears out less - according to recent studies, those who give themselves moderate but regular physical activity almost halve the risk of a heart attack.
The “flaming motor” is acting up for many people
According to recent studies in Russia, a huge number of patients do not have cardiovascular diseases, but are in a “risk group”: 57 million people suffer from hypercholesterolemia, 50 million smoke, 20 million are obese, 40% of the adult population has high blood pressure.
Of course, a healthy lifestyle and physical activity cannot completely minimize all risk factors, but they will undoubtedly help in the fight for a healthy heart. In addition, in the prevention of cardiovascular diseases, it is extremely important that physical training can normalize impaired fat metabolism and maintain it at a normal level. Fatty substances that enter our body or are produced by it itself are used as combustible material during systematic physical activity. That is, instead of being deposited as dead weight in the vessels or subcutaneous tissue, fats are consumed under the influence of training, and their content in the blood is maintained at a normal level.
Features of the prevention of CVD diseases
Various forms of exercise can be used to prevent diseases of the cardiovascular system. These are carried out in health groups according to the general type physical training, running clubs and threads. You can exercise on your own. For this purpose they are used gymnastic exercises, walking, running, swimming, skiing, rowing, games, hiking. But do not forget that sport is not a panacea, but one of the steps towards a healthy heart. That is why, for example, Genitiva specialists advise that if you are in a risk group, first of all consult a doctor. Only a specialist will help you choose suitable physical activity, and, if necessary, prescribe medicines as primary prevention of cardiovascular diseases.
So, methods and dosages of physical activity should be selected in accordance with the medical group, age, gender, level physical fitness. Let's look at two main types of physical activity.
1. Gymnastic exercises. They are easily dosed and have a targeted effect - they develop muscle strength, strengthen the ligamentous apparatus, improve joint mobility, improve coordination of movements, the ability to breathe correctly and relax muscles. Gymnastic exercises have a variety of positive effects on the central nervous system. They also have a pronounced effect on internal organs.
WITH therapeutic purpose exercises must be selected in such a way as to specifically change the body’s functions, promoting recovery. So, with hypotension, strength, speed-strength and static exercises increase blood pressure, and in case of hypertension, exercises for muscle relaxation, breathing and for small muscle groups help to reduce it. Breathing exercises and muscle relaxation exercises have a general healing effect. Therefore, it is necessary to specially train students in the ability to control their breathing and relax their muscles.
2. Walking. This is the most natural and familiar form of muscle activity. During it, many people get involved in the work muscle groups torso, legs and arms. At independent studies walking is the most accessible and easily dosed form of exercise.
For therapeutic purposes, you can walk at a slow pace (60-80 steps per minute), average (90-100 steps per minute) and fast (100-120 steps per minute). A faster walking pace is not advisable! A shorter stride and slower tempo are used at first, then the stride is longer and the tempo is increased. Walking at a medium to fast pace short distance gives best effect than passing long distance, but at a slow pace. Breathing while walking should be coordinated with steps, exhale several times longer than inhalation. First, inhale for 1-2 steps, and exhale for 3-4 steps, then inhale for 3-4 steps, and exhale for 5-6 steps.
At the beginning of health walking classes, light loads are used, and the walking pace is used at the usual pace. Then they increase the distance at the same walking pace, and then increase the pace, but reduce the distance by 10-20 percent. As fitness increases, the distance and pace of walking are increased again.
Scheme health walking
* First two weeks: daily walks for 30-45 minutes at an average pace, 90-100 steps per minute). When walking, breathing is coordinated with walking.
* Third week: walk 4 kilometers daily at a speed of 4 kilometers per hour.
* Fourth week: daily walk of 5 kilometers in 1 hour 15 minutes.
* Fifth week: 4-6 times a week, walking 6 kilometers in 1.5 hours.
* Sixth week: 4-6 times a week walking 5 kilometers in 1 hour.
* Week seven: 4-6 times a week, walk 6 kilometers in 1 hour 15-20 minutes.
* Eighth week: 4-6 times a week walking 7 kilometers in 1 hour 20-25 minutes.
* Ninth week: 4-6 times a week walking 8 kilometers in 1 hour 30-35 minutes.
* Tenth and eleventh weeks: 4-6 times a week walking 9 kilometers in 1 hour 40-45 minutes.
* Twelfth week: 4-6 times a week walking 10 kilometers in 1 hour 50 minutes or 2 hours 10 minutes.
The more medications, the more difficult it is to recover
However, since ACE inhibitors do reduce blood pressure, they are prescribed in small doses in people with normal blood pressure. Treatment of Angina The following groups of drugs are prescribed to reduce the frequency of angina attacks. Beta blockers slow your heart rate. This property of drugs is also used to treat angina pectoris, since by reducing heartbeat, we reduce the load on the heart. Accordingly, the dose of beta blockers is selected under control of the pulse rate. If the doctor prescribed beta blockers, and your pulse is still around 80 beats/min, be sure to tell them - your dose of beta blocker is insufficient. During treatment, the resting heart rate should be within 55-65 beats/min. Calcium antagonists have...
What is coronary heart disease? How to diagnose angina
...This can be a drug load, when a drug is administered that increases the frequency of heart impulses (dobutamine). Or a thin electrode is inserted through the nose into the esophagus and stimulation is carried out: a more frequent rhythm is imposed on the heart, and we see how it reacts to such a provocation. You can evaluate the heart's response to stress not only with the help of an ECG. Sometimes echocardiography (then the method is called stress echo) or radioisotope research (stress scintigraphy) is used for this. Stress testing is highly desirable, if not mandatory, if we want to confirm the diagnosis of angina. But in Russia, unfortunately, they are terribly afraid to do them. What if something happens?! Walk down the street, lift...
What is sinus rhythm and ECG interpretation
Running on a hard surface differs from running on a treadmill in that in the second case the athlete simply jumps up, and the track surface moves itself, and in the first case the athlete seems to push himself forward, pushing off from the ground. Thus, when running outside, much more is put into work. more muscles. At the same time, unfortunately, the shock load on intervertebral discs and knee joints. This negative impact can be mitigated through proper running technique and suitable equipment. Correct technique running. During an easy warm-up run, you should place your entire foot on the ground to soften the impact on the knee joint and spinal column. You need to move your shin forward smoothly, like a pendulum, and land softly on the ground...
...Such equipment creates a “sauna” effect, while the body loses a huge amount of fluid and useful minerals from the muscles, and dehydration occurs. And this leads to excessive load on the heart and seizures. The imaginary temporary effect of weight loss can be very harmful to health. An unpleasant iron taste in the mouth sometimes occurs when blood glucose levels drop sharply and dehydration occurs. Therefore, you need to periodically replenish water-salt balance, and before training, eat “slow” carbohydrates. Running in the fresh air is...
Discussion
Elliptical trainer perhaps the most gentle type of exercise machine, useful for those who take care of their ankles and knee joints. Apparently that's why it's gaining popularity.
I read information that if, when running, you exhale and step with your left foot at the same time, this relieves abdominal pain. I can’t explain why this happens. But in practice, sometimes it worked. You probably just need to get used to running like this, otherwise you’ll get confused about when and which foot to step on)
Healthy image life: why charging at home better than running and a bicycle. Advice from a medical practitioner
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04/28/2018 17:14:21, Cherv Anatoliy
Sweat a little, that's so easy to say! In fact, how long will it take for anyone to get into the sporting rhythm of life? For some, warming up, stretching, this is a normal way of life! Some people have to put in a lot of effort. so that this becomes a habitual way of life.
The embryo pose helps reduce the discomfort of indigestion and heartburn. This pose also helps relieve snoring. Disadvantages: After sleeping on your side, pain may appear in the cervical spine spine. People suffering from hypertension should not sleep on their left side. This position puts extra stress on the heart. When we sleep on our sides, we risk developing wrinkles on the side of our face that touches the pillow while we sleep. Sleeping on your back This position is considered the most favorable. Here are its main advantages. Sleeping in this position is recommended for people suffering from scoliosis. If you have a back injury, sleeping in this position is most comfortable &mdas...
...Sleeping in this position is recommended for people suffering from scoliosis. If you have a back injury, sleeping in this position is most comfortable - all muscles relax and tension is relieved. The most beneficial pose for the skin. Lying on our back, we do not touch the pillow with our face. Sleeping on your back - the best option for hypertensive patients. This position puts an even load on the heart. This position is contraindicated for those who snore and suffer from sleep apnea. The main thing: when choosing a sleeping position, pay attention Special attention neck position. It is necessary for blood to flow freely to the brain. This is the key to a restful and healthy sleep....
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By the way, there is a great study on this topic from the National Sleep Foundation, from 2015. It says that an adult needs to sleep at least 7, but no more than 9 (!) hours. Otherwise, the risk of depression, cancer, decreased potency and other troubles seriously increases.
So, sleep actually prolongs life. I recently read an article on this topic - [link-1] Where the author says that he sleeps for 6 hours. But this is only possible with short sleep during the day - no more than 20-25 minutes. So be careful if you want to limit yourself to 6 hours of sleep. This can cause serious harm to your body.
God, registering and trying to respond on Facebook took all my strength. Why is it so difficult? I'm going to sleep... or work... in short, bye to everyone yo pis motherfucker bro)))
The uterus also grows with it. The fundus of the uterus can already be felt at the level of the navel. By 24 weeks, the fetus gains the same amount and already weighs 600 grams, its length is about 30 cm. From about this time, your family can feel the baby moving by placing their hand on the stomach. The 2nd trimester is over. What happened to the female body? Firstly, due to the addition of the uteroplacental blood flow and an increase in the volume of circulating blood (by about half a liter), the load on the heart increased. You notice that it is becoming more difficult to do your usual work, and you may experience shortness of breath after physical activity. If it doesn't go away with rest, tell your doctor. Secondly, an enlarged uterus also does not add comfort. In addition to the fact that it has become uncomfortable to sleep, you have “outgrown” your usual clothes. Other not so pleasant ones also appeared...
How to treat chronic diseases musculoskeletal system?
It is very important not to overeat before going to the bathhouse. You need to steam no earlier than two hours after eating. An empty stomach will not cause discomfort, will reduce the load on the heart and after the bath will give you the opportunity to enjoy a delicious dinner. But you shouldn’t go to the bathhouse on an empty stomach, or after hard physical work—the body may not be able to cope with the additional load. Therefore, before going to the Russian bathhouse, you need to eat in advance and rest a little. You also don't need to drink a lot of liquid. Moreover, drink alcoholic drinks. There is no need to drink beer either. To drink beer...
At this age, its formation is in the most active way, so any uneven load (for example, different on the right and left leg), can lead to irreparable curvature of the pelvic bones or spine. Too much stress on the legs (for example, when jumping) can lead to flat feet. Children of middle age school age(11-14 years old) and adolescents (from 15 years old) constantly increasing loads are allowed - up to intense and long training sessions. But they also have their own “Achilles heel” - the non-simultaneous maturation of different organs during a period of rapid growth. Bones and muscles can have time to grow, but the heart and blood vessels...
...Children of middle school age (11-14 years old) and teenagers (from 15 years old) are allowed ever-increasing loads - up to intensive and long-term training. But they also have their own “Achilles heel” - the non-simultaneous maturation of different organs during a period of rapid growth. Bones and muscles may have time to grow, but the heart and blood vessels lag behind. In such a situation, the heart is able to “revenge” the excessive load by developing cardiopathy, followed by heart failure. Before sending your child to one section or another, take him by the hand and take him to a physical education and sports clinic or at least to a district clinic. Because besides yours and his own desires...
Discussion
02/13/2019 14:08:05, Ekaterina333
I believe that for every child there is a limit to physical activity. This should depend on physical fitness, how much he likes this sport and other factors. Personally, I am 12 years old and have been involved in sports all my life. Dancing, aerobics, synchronized swimming, dancing again. But I didn’t stay in any sport for longer than 2 years. Last year I went to sports acrobatics, and this is the only sport that I am so attached to that I train for 2-3 hours every day, except weekends. I'm just happy. Of course I'm tired, my muscles hurt. But I like it. I don't feel unhappy about this. And I don’t consider this a very strong load. That's why the headlines just kill me: More sports - less health, sports - grave and so on. In general, each child has his own limit of maximum physical activity.
06/22/2017 05:54:08, Ksenya. ValyaevaIt doesn't matter whether you're pedaling an exercise bike, running around the house, or doing aerobics with a video course, try to stick to these numbers. For beginners the perfect way There will be an interval load: 4-5 minutes of exercise and 2-3 minutes of rest. And always keep a water bottle handy to avoid dehydration. You don’t need to drink a lot during exercise, otherwise you will feel discomfort in your stomach and put unnecessary strain on your heart. A sip of water at each interval is quite enough. In order to lose weight, you need to exercise regularly, at least 3-5 times a week for 40-50 minutes. Science has proven that during the first 20 minutes of cardio training, only blood sugar and glycogen are consumed. And only then does the burning of fat begin. But there is no need to increase the training time...
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Many people who start playing sports first start taking vitamins and then proteins, etc. Before taking any supplements, you need to study what you are using, for this there are a bunch of forums (link-1) where you can read in detail about creatine, protein, and steroids.
The physiology of muscle fibers is described in great detail, and most importantly, with high quality. It’s clear even to people far from sports. Thank you for the article.
What do parents need to remember? In order for a child to have a healthy heart, it is necessary to carefully monitor his daily routine, nutrition, general health and correctly distribute loads. Psycho-emotional as well. The heart does not need increased stress, but the child must train his heart, that is, lead an active lifestyle: spend enough time outside, regularly be in nature, and play sports. In your diet, you need to pay attention to complete proteins (meat, fish, cottage cheese, eggs), because the heart is a muscle like all the others, and it needs to be nourished. Fresh fruits and vegetables, as well as dried fruits rich in potassium and magnesium, and decoctions from them are useful. Be careful and do not trigger foci of chronic infection...
When riding a horse, the maximum number of muscles is involved, and we do not use most of them in normal life. During exercise, a person burns a lot of calories. A 45-minute riding session corresponds to approximately 2–3 hours spent riding. gym. At the same time, the load on the heart is insignificant. Melting before our eyes overweight. Women who ride horses fairly regularly (say, twice a week) can, in a couple of months, become the happy owners of a slender, fit figure, and after six months it will add flexibility and elasticity of movements, coordination and posture will improve. True, horse riding will help you achieve the desired effect only with an honest attitude to training. If after class you begin to reward yourself for your efforts...
If you follow the regimen prescribed by your doctor, relapses of respiratory infections occur less frequently, the cough softens, and wheezing in the bronchi and lungs decreases. You can visit a wet bath 1-2 times a week. Not recommended for anyone. If you have respiratory diseases in the acute stage, bronchitis, pneumonia in the acute stage. And it is strictly contraindicated to go to the bathhouse with an elevated temperature - the load on the heart and blood vessels increases by an order of magnitude! By the way, this applies to almost all types of baths. Your behavior in the bathhouse The bathhouse is a powerful therapeutic tool, so it is worth consulting with your doctor. It will help you determine: what degree of humidity suits you, how much time you can spend in the steam room, temperature and method of cooling (pouring cold water, swimming in a pool or blowing...
Don't start your health workout immediately after eating. For another 1.5-2 hours the body is busy digesting food, a significant outflow of blood occurs to the stomach area and to the intestinal walls. A full stomach puts pressure on the diaphragm and interferes with breathing, which puts additional, unwanted stress on the heart. Your workout must necessarily contain a warm-up, the main part of the lesson, a cool-down and relaxation. Warming up is necessary in order to raise body temperature and gradually warm up the muscles, slightly stretch the tendons and increase the range of motion. During the warm-up, the heart rate (heart rate) rises, the body prepares...
All these changes are associated with the fact that a pregnant woman has additional blood circulation - uteroplacental blood flow. And the load on the heart changes accordingly. These increased loads depend on the type of defect and on how the heart copes with the task assigned to it. Congenital heart defects Among congenital heart defects, three groups are distinguished: Defects with right-to-left shunting. These include defects of the interatrial and interventricular septum - their non-closure (through the holes, improper discharge of blood occurs), as well as a patent ductus arteriosus *. Vices with reset...
Discussion
I have a corrected heart defect. Now MVP, problems with valves. 39 years. first pregnancy. I weigh 90 kg - I gained it from hormones. It’s not just that she wasn’t in the hospital three times - she didn’t take a single sick leave before maternity leave. I walk like a steam locomotive, puffing. hemoglobin - anemia 1st degree. all in the same Ulyanovsk... what are you, doctor, writing about here? I thought I had a good gynecologist at the clinic...
03/25/2018 19:17:30, Ninel1I don't agree with the author. There are differences between vices and vices - this is true, but why successfully operated defects (respectively, fully compensated) defects are equated with something terrible, I don’t understand: (Heart operations are not always done to save a life, very often - simply to improve the quality of life ! I had the operation and the heart works as it should, you don’t have to be afraid of stress, as with a defect (even a compensated one), but, apparently, cardiologists from maternity hospitals have their own theories. Because of the operation (15 years ago, back in childhood), I am now refusing. to be taken to a regular maternity hospital, they are sent to the cardiology department. Fortunately, we don’t suffer from hospitalization at least 3 times during the pregnancy, but the threat of a caesarean section is very visible. This is, to say the least, very disappointing - I’m coping with pregnancy just fine (t-t-t), I had already forgotten about the heart problems that I had in childhood - and here it turns out that I am a terribly sick person who should have asked the doctor if I should give birth to a child(
Perhaps for the first time, the expectant mother will feel her baby move. It is important to undergo a “triple” test within 15-17 weeks for early detection of possible dangerous diseases of the unborn baby, including Down syndrome. The baby already perceives a lot. It's time to start actively communicating with him. Very soon this communication will turn into a fun game! The volume of circulating blood increases, the load on the heart increases by 20%. The fundus of the uterus rises higher and higher (the fetus increases in size, the uterus increases with it). The expectant mother may begin to experience discomfort when lying down. There are problems with the patency of the gastrointestinal tract. By the end of the first half of pregnancy, fetal movements can be felt 4-8 times per hour. By the end of this period, it's time to go through motherhood school...
M. Sechenova, Ph.D. Yulia Danilogorskaya. The heart is a muscular organ the size of a fist. Its main function is to pump oxygenated blood throughout the body. A healthy heart can beat more than 100,000 times a day, pumping approximately 7,200 liters of blood throughout the circulatory system. At rest, the heart usually contracts from 60 to 80 beats per minute; during physical activity, the contraction frequency increases to 120-140 beats per minute. The heart is divided into right and left halves by the muscular septum. Each half consists of an upper and lower chamber. The upper chambers are called atria, the lower chambers are called ventricles. The right half of the heart sends blood through the lungs, where it is enriched with oxygen, and the left half distributes the enriched blood to all organs. The vices of...
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The article is wonderful because it briefly and clearly presents the material. Unfortunately, we are familiar with this article in practice. Our child has dilated cardiomyopathy.
In general, a very useful article. Thank you
01/14/2005 17:33:16, ElenaAt the same time, the pituitary gland produces the hormone oxytocin, which can cause uterine contractions. The load on the heart increases during pregnancy, and the expectant mother runs the risk of quickly overheating and fainting. Progresses under the influence of the sun varicose veins veins If pigment spots associated with pregnancy appear on a woman’s face, they may increase in size. Of course, you shouldn’t deny yourself the pleasure of taking air baths, just choose morning or evening hours for this. At the beginning of summer, do not forget to purchase sun...
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I guess I'm lucky that I didn't read this article before...
I swam, went to the sea with my children 2 times a day, ate barbecue, lived without amenities and was not sad... I gave birth to a beautiful boy - he flew out like a cork - my stomach retracted almost on the same day - the muscles trained by swimming were incomparable! In general, a lot depends on the characteristics of the organism.
Health to you - those giving birth in summer and autumn!
“You can only swim in proven bodies of water,” “don’t dive,” you can’t barbecue, you can’t eat mushrooms... Isn’t that too much for a healthy woman, even a pregnant one? Because of such stupid reinsurance by doctors, many women stop taking into account any advice from these same doctors.
02/09/2004 14:24:22, OlyaCan anyone tell me something about water aerobics? Or better yet: what’s bad about it? Thank you.
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I can say that the water aerobics system itself is very good!!! But! It all depends on whether you perform the exercises correctly - this time. Secondly, aquaerbics for pregnant and non-pregnant individuals is very different. That’s why you can’t say, “Oh, when I was pregnant and went to see her. It’s such bullshit, a very weak system.” That’s cool! What a load on the muscles (if done correctly again). And you can stretch out there properly, etc. Therefore, I advise everyone! Another thing is that you should not be shy and always ask the trainer, “What muscles is this exercise for? What should I feel and where? Show me and see if I’m doing it right, etc.” As for the infection, well, it’s everywhere, but in a decent swimming pool, I think all measures are taken.
Good luck!
Nothing!! Only expensive. I regularly watch aquatics classes, but I don’t do them myself (I prefer intense swimming). The load there, I tell you, is not weak. The lesson lasts about 40 minutes, and fats begin to be burned after about 20 minutes. So, I think the result should be good. It is important not to eat 3 hours before and 5 hours after (green tea only). The result WILL BE!!!
09.29.2000 13:30:27, GulyaBut we all have problems here, you’ll forgive me. Girls, can an ECG be done during pregnancy? It's not harmful, is it? One thing bothers me, if anyone even roughly knows what it could be, tell me: I wrote here about my eternal arrhythmia, I even have some kind of diagnosis in my chart (I don’t remember the name), but the meaning is something like that with the septum and ventricle, and the blood flows back (part). But in general, I never paid much attention to this, because... in life it doesn’t interfere much - the pulse is in...
Discussion
An ECG is not harmful, it is mandatory for everyone, incl. and in the maternity hospital. Jerking - there may be extrasystoles.
About the cardiogram - in principle, it is possible, but check with your gynecologist and cardiologist. And be sure to warn your gynecologist about arrhythmia. Most likely, this will have to be taken into account in the later stages and during childbirth.
But, purely intuitively, I would at least wait for the ultrasound with SB, and then do an ECG. I do not know why.
Sorry.. I just have a lot of time.. On one forum I came across a very active discussion of “pants for weight loss” :) someone is absolutely delighted - they lost 2 sizes, someone says - bullshit.. Who -Do you have any experience “working” with such super-pants? :) VERY interesting to me. :)
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But once they wrote something about French jeans with some kind of fibers, against cellulite. I wish I could buy them now... By the way, I’m going to look for them. They may or may not help, but it’s still time to start a pre-vacation attack on cellulite. And the whole complex will certainly help... :)
Complete bullshit. And apparently the most non-lazy ones lost weight - those who worked out in the gym in these pants until they worked up a sweat. They would have lost weight anyway :) And, by the way, I heard that you can’t exercise in these pants, because huge pressure on the heart. I don't know the scientific basis :)
That's the question! I’m sitting at work now, I feel my heart pounding... I measured my blood pressure 90/60 and pulse 93. I’m sitting in complete prostration
I'm 7 weeks along, and a few days ago I started having some breathing problems. It’s difficult to breathe even without physical activity, and if I exert myself physically, then I feel something like shortness of breath and my heart beats somehow unevenly. There is no trace of excess weight, I have a normal build, closer to thin. What could it be?
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I read the comments and realized that I’m not alone) I actually fall onto the sofa like a grandmother after climbing to the third floor))
although with the first B, even in the last stages, I didn’t seem to notice this..
I agree with the question, the period is even shorter, but I feel like I’ve been at least 30 weeks... especially when walking uphill...
Opinions were divided among my friends. 1. Some say that you will lose weight faster if you run; 2. others say that calorie consumption is the same, it’s just that when running the load on the heart is greater. If 2. are right, then why do I force myself to run 2 km every night? (I then “walk” 3 km) It’s easier for me to walk quickly all my 5 km. Or should I leave everything as it is and run and walk, since I’m losing weight quite well? And also about my arms: as I understand it, fat comes off evenly from the whole body, and I strengthen it with exercises...
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Usually, to lose weight, they give a load at which the heart rate does not exceed 60% of the maximum. The maximum is calculated using the formula 220-age. That is, if you are about 30 years old, then the recommended heart rate is 130. This is an approximate calculation. If cardio load is important, then accordingly the intensity of the exercise increases.
So in your case, the duration of the load is important, not its intensity. It means that with a heart rate of 130, you will be able to withstand the load much longer. And accordingly, you will spend more calories. Count your pulse and choose the appropriate pace for yourself. You can alternate walking with running.
hanging weights on your hands will only increase the load on your heart.
Both running and walking are aerobic exercise, cardio. Running, unlike walking, is more intense, and “calories are consumed faster,” but when running there is a fairly strong monotonous load on the spinal column (constant small tremors).
If walking is more pleasant for you personally - and at the same time your PULSE (and it is by this indicator that you should judge the load - both in running and when walking) corresponds to what is necessary (no less and no more than required), then just walk.
My opinion is that you should do what is PLEASANT.
I bought a membership to a sports club, I had a lot of plans about what and how I would do, but I went and was confused. I'm asking for advice. You need to: pump up the muscles of your butt, abs, and a whole bunch of arms; get rid of cellulite. I chose: exercise three times a week, Mon.-fitness, Tue.-press, butt, Fri.-step. Because classes in the evening, which means you don’t eat at all after them: (And now the questions: 1. can I drink water? Before, during or after training? 2. Is there a sauna there, when should I go to it? After training? And when to rub in aroma oils ...
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I highly, highly recommend that if you go to a sports club, take personal trainer, at least for a few training sessions, so that you can be personally advised, seeing your physical data. Generally speaking, usually sports testing and one lesson with a trainer are included in the card.
Drink water before, during and after. Sauna - after training, but not to the point of exhaustion, but to pleasant relaxation. On Monday, eat more meat and protein foods in general, and a glass of juice after training. On Tuesday and Friday - only vegetarian food, no meat, milk or eggs, after training - only water.
I'm covered :(. Nose, throat and the list goes on. I want to get better faster. Now, if I go to the bathhouse tomorrow, will I feel better? And if I have a fever, can I go to the bathhouse or is it better not to? I’m stressed at work. That is, it starts on Monday, but I can still work from home for two days, and from Wednesday onwards with all the stops - ... And on Friday I have to fly on a business trip, it’s far and long, I have to be like. cucumber.
I just read about your activities and I want to share the advice I received from my trainer. To start burning calories, the body must pump up to a certain heart load, this takes 10-15 minutes depending on the sport. In order not to waste expensive minutes, you need 20 minutes . Before starting your workout, drink a cup of black coffee without milk. This allows you to start losing calories immediately after you start exercising. Disadvantages: you can’t do it in the evening (you won’t fall asleep for half the night), you get very tired after training...
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But on the contrary, I read that it’s better to have coffee before physical training not to drink. There is too much load on the heart. It can burn calories, but treatment of the heart will then cost more. Personally, my heart would definitely go wild.
03/28/2000 14:42:07, MarineThe trainer told me that at first (about a minute) a person trains using some resource that burns quickly (I don’t remember the name), then using sugar (five to seven minutes), then fat begins to burn. For some reason, I use up a lot of sugar, so if I don’t take juice (sweet) with me, I might get sick. I have seen that many people in the gym can do this.
28.03.2000 14:13:04Well, it’s clear that you don’t need to eat for an hour after training. It doesn’t work out - while you’re changing clothes, while you’re getting home... But after an hour, do you need to eat something or not? Proteins or carbohydrates? Or fruit? Or what?
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In general, it’s best to eat something like low-calorie yogurt. because otherwise you can upset your stomach.
If the goal is to lose weight, then you don’t need to (just drink), but if the goal is to lose weight, then you need to eat two hours after training. My dance teacher told me this.
Does it make sense to run in the morning or is it better to just do exercises at home? What does running give you and how should you run correctly - fast, not very fast? Thank you
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I read that you should start running at 6 minutes. You won’t be able to stand it any longer if you haven’t run before. And add 1-2 minutes every day. And even better, it seems to me, is not just running, but race walking, where the muscles on the thighs are more actively involved.
I also heard that you need to run carefully in the morning: the body has not yet woken up, and the heart works in a “slow-lazy” mode. But I will not claim that this is so. If you are a morning person and feel great in the morning, then run for your health!
You can run both in the morning and in the evening. For many it is even better in the evening. It doesn't matter how you run. You won't be able to run fast right away if you've never run before. Then you will run faster. The main thing is not to force yourself.
And it is also important, in addition to running (except for physical activity), to change the nutrition system.
In general, to lose weight, you need to consume less than you spend :)
I have the following question - I feel like there’s something wrong in my throat, a runny nose and general condition is bad... Is it possible to go to the pool at the same time (+28)? What about the jacuzzi? (it’s warmer there) How about going to the sauna? What about stretch? What about step? :)) Just don’t laugh, on the one hand, I really don’t care, but on the other hand, I think maybe the body will get scared from stress and suddenly stop hurting? :))
Girls who have long deadlines, share your feelings. How much has your heart rate increased? It seems to me that my blood is beating very quickly, although I don’t feel it, and I only pay attention when I measure my blood pressure. Previously, my resting pulse was no more than 55 beats, but now it’s slowest when I wake up - about 65. The rest of the time it’s about 80. This is fine?
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Girls, don't worry. During pregnancy there is a load on the heart, it has to work for two. So don't be surprised. I am a heart person myself. My pulse during pregnancy was above 100, but never below 90. It's OK. It won't harm the baby.
And before pregnancy I had 98, and now nothing has changed: also 98.
But I'm not too worried, because... This is my normal heart rate and I feel great with it! :)
In terms of physical activity. The project requires you to lose weight within a certain time. Both aerobic and strength loads are given. Sparing yourself = no results in the required short period of time. I think that there is still a lot left behind the scenes - in the form of special nutritional supplements, fat burning, and hardware procedures.
I had this stupid question yesterday after training :) I’ve heard this phrase many times, but yesterday I realized that I don’t understand its exact meaning. Why did the question arise: I went to a group strength class after long break in sports in general, and after a series of leg exercises (lunges, squats), my heart just jumped out of my chest, I couldn’t catch my breath for a long time. And I noticed before that it was leg exercises that knocked me out of action very quickly. I would like to continue going to these...
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This is working at maximum heart rate (HR).
The heart is a muscle, and the more intense the workout, the more contractions it has to make to supply the body with oxygen. If you try to run a distance race at a sprint speed, then this will be the same maximum heart rate, red face, shortness of breath and pain in the sternum.
It is group aerobics that often leads to such results, when for the company at the pace of a class for those who are prepared, you can set the hearts of beginners, all this is aggravated by weights in the hands.
That's why good coach He will always monitor the state of people in the hall and warn you that you need to listen to yourself, check your pulse and take a step when others are jumping if you feel overworked.
I’m not sure that it’s a heart attack right away... but what are the doctors saying? Did you have any examinations there, any kind of ECG?
And also - what is the heredity, did your ancestors and grandparents have heart attacks?
If yes, then you should be careful.
And this heart attack - it, in principle, can happen completely out of the blue; my aunt had one when she was washing the dishes.
I’ve been working out at the fitness center for about four months, but now I’ve started working out individually with a trainer. Loads - heaven and earth. It feels like I didn’t do anything at all for those four months. What bothers me is that after training I want to lie down and die. I feel terrible, weak, my heart is pounding, I feel feverish, my hands are shaking. Tell me, is this normal? I asked the coach, he said that he doesn’t give me any special loads, the level is beginner. I'm afraid I might harm myself with such training.
I ask the moderators not to delete 🙌 - I can’t wait to see the profile, but here at least they will help me survive😔 What kind of virus is there? Last week I got my feet wet, there didn’t seem to be anything else provoking it. In the evenings, the temp rose to 38.5 a couple of times (the day before yesterday was the last time) - I knocked it down, went to bed, had a cucumber in the morning, and didn’t sweat. I felt good and went to work. During the day I felt normal and had an appetite. Three days ago I started taking Anaferon (I won’t swear, but...
here at our house there was a discussion: is it possible - that is, is it not harmful - for themed children to have their feet soar when they have a cold? load on the heart, etc?
I am 25 years old, I decided to adopt a child, probably a girl. Alone (I'm not married). There is one slippery moment - I have heart disease. I am quite capable (at least that’s how I assess myself), I work full time (often much more than a standard working day). I make good money. Tell me, what are my chances of a successful outcome?
Discussion
Tell me, can an unmarried woman who does not have her own home, but has official work, adopt a child? Thank you.
It is important what is written on the medical record; if the disability is registered, then I think there is no chance.
The law says this:
Diseases of internal organs, nervous system, musculoskeletal system in the stage of decompensation.
All diseases and injuries that lead to disability of groups I and II, excluding the ability to work.
If there are no 1 or 2 groups, then it’s easier.
Decompensation is a state of the body when it can no longer cope with organ dysfunction on its own.
But there is an informal problem, in my opinion.
We have a family in which the mother has heart problems and is raising her son alone. Now they are relatively well, but initially we had to pull mom out of a suicidal situation and long-term depression. A child is a big burden, not only to “wash diapers”, but also to carry him, shift him, go down and walk around with a stroller. And even at 4-5 years old and older, it happens that you need to raise it, and this is a serious burden on the heart, plus anxiety alone. Then it doesn't get any easier.
If you take a small child, then he will spend almost all your energy and time, if you take an older one, there will already be deprivation problems, he needs no less attention, or even more. God forbid what happens to you. Where should the child go? Back to the institution? Or a nanny, since in the Children's Home he is already with the nanny all the time.
In my opinion, there is too much risk for you and the child.
Please read the yellow box on Getting Started - Before You Adopt, and then take action.
The therapist at the residential complex sensed some kind of heart murmur. She sent me for an ECG and to a special clinic for a conclusion. I have no regrets in my heart. Who knows what this is and how serious it is during pregnancy. Thank you.
Discussion
I was diagnosed with a heart murmur at the age of 2, I studied all my school years rhythmic gymnastics with regular (every six months) medical examinations. Never once did my heart raise any objections to big sports loads. At the age of 15, an ECHO-CG (ultrasound of the heart) was performed and a diagnosis was made: mitral valve prolapse. They explained that this is not a disease or a defect, but something like an individual feature in the functioning of the heart. During my first pregnancy, they began to stress me out and examined me in a special department. hospital, they also said that there was nothing wrong, but the therapist in our antenatal clinic was playing it safe (I, however, still had tachycardia, but that’s a different story) and wanted to assign me to a cardiology maternity hospital (one of the worst in Moscow). I had to give birth at home.
To this day, having already given birth to two children, I don’t know what pain in the heart is (ugh * 3 times).
Get examined and consult with a GOOD doctor. Good luck!
And I have noises, and even MVP of the 1st degree, but this is not serious. I didn’t even have to give birth in a special hospital and everything went fine.
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