How to exercise your heart in sports. Heart and exercise

Currently, this circumstance is not assessed so clearly; modern achievements in sports cardiology make it possible to more deeply understand changes in the heart and blood vessels in athletes under the influence of physical activity.

The heart beats at an average rate of 80 beats per minute, in children - somewhat more often, in the elderly and elderly - less often. In one hour the heart performs 80 x 60 = 4800 contractions, in a day 4800 x 24 = contractions, in a year this number reaches 365 =. With an average life expectancy of 70 years, the number of heartbeats - a kind of engine cycles - will be about 3 billion.

Let's compare this figure with similar indicators of machine operating cycles. The engine allows the car to travel 120 thousand km without major repairs - that’s three round the world travel. At a speed of 60 km/h, which provides the most favorable engine operating mode, its service life will be only 2 thousand hours (120,000). During this time, it will complete 480 million engine cycles.

This number is already closer to the number of heart contractions, but the comparison is clearly not in favor of the engine. The number of heart contractions and, accordingly, the number of crankshaft revolutions is expressed in a ratio of 6:1.

The service life of the heart exceeds that of the engine by more than 300 times. Note that in our comparison, the highest values ​​were taken for the machine, and average values ​​for the person. If we take the age of centenarians for calculation, then the advantage of the human heart over the engine will increase in the number of working cycles at once, and in terms of service life - at once. Isn't this proof of the high level of biological organization of the heart!

The heart has enormous adaptive capabilities, which are most clearly manifested when muscle work. At the same time, the stroke volume of the heart almost doubles, that is, the amount of blood released into the vessels with each contraction. Since this triples the heart rate, the volume of blood ejected per minute (cardiac minute volume) increases 4-5 times. Of course, the heart spends much more effort. The work of the main - left - ventricle increases 6-8 times. It is especially important that under these conditions the coefficient increases useful action heart, measured by the ratio of the mechanical work of the heart muscle to the total energy expended by it. Under the influence of physical activity, cardiac efficiency increases by 2.5-3 times compared to the level of motor rest. This is the qualitative difference between the heart and the engine of a car; with increasing load, the heart muscle switches to an economical operating mode, while the engine, on the contrary, loses its efficiency.

The above calculations characterize the adaptive capabilities of a healthy, but untrained heart. A much wider range of changes in its work is acquired under the influence of systematic training.

Reliably increases vitality human physical training. Its mechanism comes down to regulating the relationship between the processes of fatigue and recovery. Whether a single muscle or several groups, a nerve cell or salivary gland, heart, lungs or liver is being trained, the basic patterns of training each of them, as well as organ systems, are fundamentally similar. Under the influence of the load, which is specific to each organ, its vital activity increases and fatigue soon develops. It is well known that fatigue reduces the performance of an organ; less known is its ability to stimulate the recovery process in a working organ, which significantly changes the current understanding of fatigue. This process is useful, and one should not get rid of it as something harmful, but, on the contrary, strive for it in order to stimulate restoration processes!

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Physical activity on the heart

People involved in sports and performing various physical activities often wonder: does it affect exercise stress on the heart. Let's figure it out and find out the answer to this question.

Like any good pump, the heart was designed to vary its load as needed. So, for example, in a calm state the heart contracts (beats) once a minute. During this time, the heart pumps approximately 4 liters. blood. This indicator is called minute volume or cardiac output. And in the case of training (physical activity), the heart can pump 5-10 times more. Such a trained heart will wear out less, it will be much more powerful than an untrained one and will remain in better condition.

Heart health can be compared to a good car engine. Just like in a car, the heart is able to work hard, it can work without any disturbance and at a fast pace. But a period of recovery and rest of the heart is also necessary. As the human body ages, the need for all this increases, but this need does not increase as much as many believe. Just like a good car engine, wise and correct use allows the heart to function as if it were a new engine.

Nowadays, an increase in heart size is perceived as an absolutely natural physiological adaptation to serious physical exertion. And there is no proven evidence that intense physical activity and endurance exercise can negatively affect an athlete's heart health. Moreover, now a certain endurance load is used in the treatment of blockage of arteries (coronary).

It has also been proven for quite some time that a person with a trained heart (an athlete who is able to perform serious physical activity) can perform a much greater amount of work, compared to an untrained person, before his heart reaches its highest rate of contraction.

For the average person, the amount of blood the heart pumps every 60 seconds (cardiac output) increases during exercise from 4 liters. up to 20 l. In well-trained people (athletes), this figure can increase to 40 liters.

This increase occurs due to an increase in the amount of blood that is pumped out with each contraction of the heart (stroke volume), the same as the heart rate (heart rate). As the heart rate increases, the stroke volume of the heart also increases. But if the pulse increases to such an extent that the heart begins to lack time to adequately fill, then cardiac stroke volume falls. If a person plays sports, if he is well trained and copes with high physical activity, then much more time will pass before this limit is reached.

An increase in stroke volume is determined by increased diastolic volume and increased filling of the heart. As training increases, heart rate decreases. These changes indicate that the loads on the cardiovascular system are decreasing. It also means that the body has already adapted to such work.

How does exercise affect the heart?

The heart is the central organ in the human body. He is more susceptible to emotional and physical stress than others. In order for tension to benefit the heart and not harm it, you need to know a few simple “rules of operation” and be guided by them.

Sport

Sports can affect the heart muscle in different ways. On the one hand, it can serve as an exercise for training the heart, on the other hand, it can cause disruptions in its functioning and even illness. Therefore, you need to choose the right type and intensity of physical activity. If you have already had heart problems or are sometimes bothered by chest pain, you should never start training without consulting a cardiologist.

U professional athletes Heart problems often occur due to heavy physical activity and frequent training. Regular training is a good help for training the heart: the heart rate decreases, which indicates an improvement in its functioning. But, having adapted to new loads, this organ will painfully endure a sudden cessation of training (or irregular training), as a result of which hypertrophy of the heart muscles, atherosclerosis of blood vessels, and a decrease in blood pressure may occur.

Profession versus heart

Increased anxiety, lack of normal rest, stress and risks negatively affect the condition of the heart muscle. There are unique ratings of professions that are harmful to the heart. Professional athletes occupy the honorable first place, followed by politicians and responsible leaders whose lives are connected with making difficult decisions. Teachers took an honorable third place.

The top also included rescuers, military personnel, stuntmen and journalists, who are more susceptible to stress and psychological tension than other specialists not included in the list.

The danger of office work is inactivity, which can lead to a decrease in the level of enzymes responsible for burning fat, and insulin sensitivity also suffers. Sedentary work with increased responsibility (for example, bus drivers) is fraught with the development of hypertension. Also “harmful” from the point of view of doctors are working with a shift schedule: the natural rhythms of the body are disrupted, lack of sleep, smoking can greatly damage health.

Professions that affect the condition of the heart can be divided into two groups. In the first - professions with low physical activity, increased responsibility, and night shifts. In the second - specialties related to emotional and physical stress.

In order to minimize the impact of stress on the heart, you need to follow a few simple rules:

1. Leave work at work. When you come home, don’t worry about unfinished business: you still have many working days ahead.
2. Take more walks in the fresh air - from work, to work or during your lunch break.
3. If you feel stressed, chat with a friend about something abstract, this will help you relax.
4. Eat more protein foods - lean meat, cottage cheese, foods with vitamin B, magnesium, potassium and phosphorus.
5. You need to sleep at least 8 hours. Remember that the most productive sleep is around midnight, so go to bed no later than 22.00.
6. Engage in light sports (aerobics, swimming) and exercises that improve the condition of the heart and blood vessels.

Heart and sex

Tension during lovemaking does not always have a positive effect on the body. A surge of hormones, emotional and physical stress in combination have a positive effect on a healthy person, but heart patients need to be careful.

If you have been diagnosed with heart failure or have recently had a heart attack, having sex may cause pain. Before intimacy, you should take heart medications.

A consultation with a cardiologist will help you choose the “right” medications that support the heart and do not reduce potency (beta blockers).

Make love in positions that cause less tension, try to make the process smoother. Increase the duration of foreplay, take your time and don't worry. If you increase the load gradually, you will soon return to a full life.

Exercises to strengthen your heart

Useful exercises for strengthening the heart are any work around the house or in the country, because the main enemy of our heart is inactivity. Cleaning the house, working in the garden, picking mushrooms are great for training your heart, increasing blood conductivity and elasticity. If before this you for a long time there was no physical activity, do even simple work without fanaticism, otherwise your blood pressure may rise.

If you don't have a summer house, get one race walking, yoga under the supervision of a trainer, he will help you choose the right simple exercises to strengthen the heart.

Exercises for the heart and blood vessels are necessary if you have been diagnosed with obesity due to poor blood circulation. In this case, cardio training should be combined with dietary nutrition, proper daily routine and use of vitamin preparations.

The effect of physical activity on the human heart.

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MUNICIPAL BUDGETARY EDUCATIONAL INSTITUTION

SECONDARY SCHOOL No. 1

WITH IN-DEPTH STUDY OF ENGLISH LANGUAGE

Topic: The effect of physical activity on the human heart.

Completed by: Makarova Polina

3rd grade student

Head: Vyushina T.I.

Physical education teacher

The fact that our ancestors needed strength is understandable. With stone axes and sticks they went at mammoths, thus obtaining the necessary food for themselves, defending their lives, and fought, almost unarmed, with wild animals. Strong muscles, big physical strength People also needed them at a later time: in war they had to fight hand-to-hand, in peacetime they had to cultivate fields and harvest crops.

XXI Century…! This is the age of new grandiose technical discoveries. We can no longer imagine our lives without various technologies that replace people everywhere. We move less and less, spend hours in front of the computer and TV. Our muscles become weak and flabby.

I noticed that after physical education lessons my heart began to beat faster. In the second quarter of third grade, while studying the topic “Man and the world around me,” I learned that the heart is a muscle, only a special one, which has to work all my life. Then I had a question: “Does physical activity affect a person’s heart?” And since I strive to protect my health, I believe that the chosen research topic is relevant.

Purpose of the work: To find out whether physical activity affects the functioning of the human heart.

1. Study literature on the topic “The Human Heart.”

2. Conduct the experiment “Measuring heart rate at rest and during exercise.”

3. Compare the results of heart rate measurements at rest and during exercise.

4. Draw conclusions.

5. Conduct research on the knowledge of my classmates on the topic of this work.

Object of study: Human heart.

Subject of research: The effect of physical activity on the human heart.

Research Hypothesis: I hypothesize that exercise affects the human heart.

The human heart knows no limits

the human mind is limited.

Antoine de Rivarol

During the research, I studied in detail the literature on the topic “The Human Heart”. I learned that many, many years ago, in order to understand whether a person was alive or dead, first of all, they checked: is his heart beating or not? If the heart does not beat, it means it has stopped, therefore the person has died.

The heart is a very important organ!

The heart is one of those internal organs without which a person cannot exist. The heart and blood vessels are the circulatory organs.

The heart is in chest and is located behind the sternum, between the lungs (closer to the left). The human heart is small. Its size depends on the size of the person's body. You can find out the size of your heart like this: clench your fist - your heart is equal to its size. It's a tight, muscular sack. The heart is divided into two parts - the right and left halves, between which there is a muscular septum. It prevents blood from mixing. The left and right halves are divided into two chambers. At the top of the heart are the atria. At the bottom are the ventricles. And this bag is constantly compressing and unclenching, without stopping for a minute. It works without rest throughout a person’s life, other organs, such as eyes, sleep, legs and arms rest, but the heart has no time to rest, it is always beating.

Why is it trying so hard?

The heart performs a very important job; it, like a powerful pump, moves blood through the blood vessels. If you look at the back of the hand, we will see bluish lines, like rivers and streams, sometimes wider, sometimes narrower. These are blood vessels that extend from the heart throughout the human body and through which blood continuously flows. When the heart makes one beat, it contracts and pushes blood out of itself, and the blood begins to run through our body, feeding it with oxygen and nutrients. Blood makes a whole journey through our body. Blood enters the right half of the heart after it has collected unnecessary substances in the body that it needs to get rid of. This does not go unnoticed; she acquires a dark cherry color. This type of blood is called venous. It returns to the heart through the veins. Collecting venous blood from all the cells of the body, the veins become thicker and enter the heart in two wide tubes. Expanding, the heart absorbs waste blood from them. Such blood must be cleansed. It is enriched with oxygen in the lungs. Carbon dioxide is released from the blood into the lungs, and oxygen enters the blood from the lungs. The heart and lungs are neighbors, which is why the path of blood from the right half of the heart to the lungs and from the lungs to the left half of the heart is called the pulmonary circulation. The oxygen-enriched blood, bright scarlet, returns to the left half of the heart through the pulmonary veins, from there the heart will displace it through the aorta into the blood vessels-arteries and it will run throughout the body. This path is long. The path of blood from the heart to the whole body and back is called the systemic circulation. All veins and arteries branch and are divided into thinner ones. The thinnest ones are called capillaries. They can be so thin that if you add up 40 capillaries, they will be thinner than a hair. There are a lot of them, if you put one chain of them, you can wrap the globe 2.5 times. All vessels are intertwined with each other, like the roots of trees, grasses, and shrubs. Summarizing all of the above, we can say that the function of the heart is to pump blood through the vessels, providing the body tissues with oxygen and nutrients.

1. Heart rate measurement at rest and during exercise

Under the pressure of blood, the elastic walls of the artery vibrate. These fluctuations are called pulse. The pulse can be felt in the wrist area ( radial artery), the lateral surface of the neck (carotid artery), placing your hand in the area where the heart is located. Each pulse beat corresponds to one heartbeat. The pulse rate is measured by placing two or three fingers (except the little finger and thumb) on the site of the artery (usually the wrist) and counting the number of beats in 30 seconds, then multiplying the result by two. You can also measure the pulse in the neck, at the carotid plexus. A healthy heart contracts rhythmically, in adults at rest it beats per minute, and in children. With physical activity, the number of strokes increases.

In order to find out whether physical activity affects a person’s heart, I conducted an experiment “Measuring heart rate at rest and during exercise.”

At the first stage, I measured the pulse of my classmates in a calm state, and entered the measurement results into a comparison table. Then I asked the guys to sit down 10 times and measure their pulse again, and entered the results into a table. After the pulse returned to normal, I gave the task: run for 3 minutes. And only after the run we measured the pulse a third time, and the results were again entered into the table.

Having compared the measurement results, I saw that the pulse of students in different states was not the same. The resting heart rate is much lower than after exercise. And the more physical activity, the higher the heart rate. On this basis, we can conclude: physical activity affects the functioning of the human heart.

Having proven that physical activity affects the functioning of the heart, I asked myself: What is this effect? Does it bring benefit or harm to a person?

1. The effect of physical activity on the human heart.

The heart and blood vessels play a very important role - they ensure the transfer of oxygen and nutrients to the organs. When performing physical activity, the work of the heart changes significantly: the purity of heart contractions increases and the volume of blood pushed out by the heart per contraction increases. With intense physical stress, for example, while running, the pulse increases from 60 beats to 150 beats per minute, the amount of blood ejected by the heart in 1 minute increases from 5 to 20 liters. When playing sports, the heart muscles thicken a little and become more resilient. In trained people, the resting heart rate slows down. This is due to the fact that a trained heart pumps more blood. Lack of movement is harmful to human health. The heart is a muscle, and without training, muscles remain weak and flabby. Therefore, with a lack of movement, heart function is disrupted, resistance to disease decreases, and obesity develops.

Excellent training for the heart is physical work in the fresh air, physical education, in winter - skating and skiing, in summer - bathing and swimming. Good for strengthening the heart morning exercises and walking.

Beware of heart overload! You cannot work or run until exhaustion: this can weaken your heart. It is necessary to alternate work with rest.

A restful sleep is one of the necessary conditions for the proper functioning of the heart. During sleep, the body is at rest, and at this time the work of the heart weakens - it rests.

The human heart works continuously, day and night, throughout life. The work of other organs and the whole organism depends on the work of the heart. Therefore, it must be strong, healthy, i.e. trained.

In a calm state, the child’s pulse is beats per minute. The results of my research prove that exercise affects the human heart. And since the heart needs to be trained, it means that physical activity is necessary to develop its endurance.

I want to highlight the basic rules of heart training:

1. Outdoor games.
2. Work in the fresh air.
3. Physical education classes.
4. Ice skating and skiing.
5. Bathing and swimming.
6. Morning exercises and walking.
7. Restful sleep.
8. The load on the heart needs to be increased gradually.
9. Perform exercises systematically and daily.
10. Training should take place under the supervision of a doctor or adult.
11. Monitor your heart rate.

Now we know that the human heart does not always work the same way. During physical activity, the heart rate increases.

In order to study the knowledge of classmates on this topic, I conducted a survey. 21 people of grade 3b took part in the survey. They were asked to answer the questions:

1. Do you know how the heart works?
2. Do you think physical activity affects the functioning of the human heart?
3. Do you want to know?

We entered the results of the survey into a table, from which it can be seen that only 8 of our classmates do not know how the heart works, and 15 know it.

To the second question of the questionnaire, “Do you think physical activity affects the functioning of the human heart?” 16 students answered “yes” and 7 students answered “no”.

To the question “Do you want to know?” 18 children gave a positive answer, 5 – a negative answer.

Therefore, I can help my classmates find out how physical activity affects the human heart, since I have studied this issue well.

Area of ​​application of my knowledge: make a report on “The influence of physical activity on the functioning of the human heart” in a physical education lesson.

In the process of completing training research work I learned that the heart is the central organ of the circulatory system in the form of a muscle sac. The heart works continuously, day and night, throughout life. The work of other organs and the whole organism depends on the work of the heart. In fact, blood will bring nutrients and air to all organs on time and in the right quantity if the heart copes with its job.

Both scientists and simply curious people are amazed by the enormous efficiency of the heart. In 1 minute, the heart pumps 4–5 liters of blood. It is not difficult to calculate how much blood the heart will distil in a day. The result will be quite a lot of 7200 liters. And it is only the size of a fist. This is how trained the heart should be. Therefore, by engaging in physical education and sports, performing physical labor, we strengthen all the muscles of our body, including the heart. But it should be remembered that physical activity affects the heart not only positive influence. If the loads are distributed incorrectly, overloads occur that harm the heart!

TAKE CARE OF YOUR HEART!

Table for measuring the pulse of students in grade 3 “b”

Physical activity and its effect on the heart

Physical activity has a pronounced effect on the human body, causing changes in the activity of the musculoskeletal system, metabolism, internal organs and nervous system. The degree of impact of physical activity is determined by its magnitude, intensity and duration. Adaptation of the body to physical activity is largely determined by an increase in the activity of the cardiovascular system, which manifests itself in an increase in heart rate, an increase in myocardial contractility, an increase in stroke and minute blood volume (Karpman, Lyubina, 1982; Kots, 1986; Amosov, Bendet, 1989) .

The amount of blood ejected from a ventricle of the heart in one heartbeat is called stroke volume (SV). At rest, the stroke volume of blood in an adult is ml and depends on body weight, the volume of the heart chambers and the force of contraction of the heart muscle. The reserve volume is the portion of blood that remains in the ventricle at rest after contraction, but is expelled from the ventricle during exercise and stressful situations. It is the magnitude of the reserve blood volume that significantly contributes to the increase in stroke volume during physical activity. An increase in stroke volume during physical activity is also facilitated by an increase in venous return of blood to the heart. When transitioning from a state of rest to performing physical activity, the stroke volume of blood increases. The SV value increases until its maximum is reached, which is determined by the volume of the ventricle. With very intense exercise, the stroke volume of blood may decrease, since due to a sharp shortening of the duration of diastole, the ventricles of the heart do not have time to completely fill with blood.

Minute blood volume (MBV) shows how much blood is ejected from the ventricles of the heart within one minute. The minute volume of blood is calculated using the following formula:

Minute blood volume (MBV) = SV x heart rate.

Since in healthy adults the stroke volume of blood at rest is 5090 ml, and the heart rate is in the range of beats/min, the value of the minute volume of blood at rest is in the range of 3.5-5 l/min. In athletes, the value of minute blood volume at rest is the same, since their stroke volume is slightly higher (ml), and their heart rate is lower (45-65 beats/min). When performing physical activity, the minute volume of blood increases due to an increase in the value of the stroke volume of blood and heart rate. As the amount of physical activity performed increases, the stroke volume of blood reaches its maximum and then remains at this level with a further increase in the load. The increase in minute blood volume under such conditions occurs due to a further increase in heart rate. After cessation of physical activity, the values ​​of central hemodynamic parameters (MOC, SV and heart rate) begin to decrease and after a certain time reach the initial level.

In healthy, untrained people, the minute volume of blood during physical activity may increase in dol/min. The same magnitude of IOC during physical activity is observed in athletes developing coordination, strength or speed. Representatives game types sports (football, basketball, hockey, etc.) and martial arts (wrestling, boxing, fencing, etc.) the IOC value reaches the development of endurance, the IOC value under load is in the range of 1/min, and for elite-level athletes it reaches maximum values ​​( 35-38 l/min) due to the large stroke volume (ml) and high heart rate (bpm).

Adaptation of the body of healthy people to physical activity occurs in an optimal way, due to an increase in the value of both stroke blood volume and heart rate. Athletes use the most optimal option for adaptation to stress, since due to the presence of a large reserve volume of blood during exercise, a more significant increase in stroke volume occurs. In cardiac patients, when adapting to physical activity, a suboptimal option is noted, since due to the lack of reserve blood volume, adaptation occurs only due to an increase in heart rate, which causes the appearance of clinical symptoms: palpitations, shortness of breath, pain in the heart area, etc.

To assess the adaptive capabilities of the myocardium in functional diagnostics, the functional reserve (FR) indicator is used. The myocardial functional reserve indicator indicates how many times the minute volume of blood during physical activity exceeds the resting level.

If the subject’s maximum minute blood volume during exercise is 28 l/min, and at rest is 4 l/min, then his myocardial functional reserve is equal to seven. This value of the functional reserve of the myocardium indicates that when performing physical activity, the subject’s myocardium is able to increase its performance by 7 times.

Long-term sports activities help to increase the functional reserve of the myocardium. The greatest functional reserve of the myocardium is observed in representatives of sports for the development of endurance (8-10 times). The functional reserve of the myocardium is somewhat less (6-8 times) in team sports athletes and martial arts representatives. In athletes who develop strength and speed, the functional reserve of the myocardium (4-6 times) differs little from that in healthy untrained individuals. A decrease in myocardial functional reserve of less than four times indicates a decrease in the pumping function of the heart during physical activity, which may indicate the development of overload, overtraining or heart disease. In cardiac patients, a decrease in the functional reserve of the myocardium is due to the lack of reserve blood volume, which does not allow increasing the stroke volume of blood during exercise, and a decrease in myocardial contractility, limiting the pumping function of the heart.

To determine the values ​​of stroke and minute blood volume and calculate the functional reserve of the myocardium, the methods of echocardiography (EchoCG) and rheocardiography (RCG) are used in practice. The data obtained using these methods makes it possible to identify in athletes the characteristics of changes in stroke, minute blood volume and functional reserve of the myocardium under the influence of physical activity and to use them when conducting dynamic observations and in diagnosing heart diseases.

"The influence of physical activity on the human heart."

This research work is devoted to studying the problem of the influence of physical activity on the human heart.

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Our ancestors needed strength. With stone axes and sticks they went at mammoths, thus obtaining the necessary food for themselves, defending their lives, and fought, almost unarmed, with wild animals. Strong muscles and great physical strength were needed by people even in later times: in war they had to fight hand-to-hand, in peacetime they had to cultivate fields and harvest crops. To modern man I no longer have to face such problems. Since the new century has given us many technical discoveries. We can no longer imagine our life without them. We move less and less, spend hours in front of the computer and TV. Our muscles become weak and flabby. Relatively recently, people again began to think about how to give to the human body lack of physical activity. To achieve this, people began to go to gyms more, jogging, outdoor training, skiing and other sports; for many, these hobbies grew into professional ones. Of course, people who play sports and perform various physical exercises often wonder: does physical activity affect the human heart? This question formed the basis of our research and was designated as a theme.

To study this topic, we got acquainted with sources of Internet resources, studied reference medical literature, literature on physical culture such authors as: Amosov N.M., Muravov I.V., Balsevich V.K., Rashchupkin G.V. and others.

The relevance of this study is that every person should learn to correctly select physical activity for themselves, depending on their level of health, fitness of the body, and everyday psychophysical state.

The purpose of the research work is to find out whether physical activity affects the human heart.

The subject of the research work is the effect of physical activity on the human heart.

The object of research is the human heart.

The hypothesis of the research work is that if physical activity affects a person’s heart, then the heart muscle becomes stronger.

Based on the purpose and hypothesis of the research work, we set the following tasks:

1. Study various sources of information related to the problem of the influence of physical activity on the human heart.
2. Organize 2 age groups for the study.
3. Prepare general questions for testing groups.
4. Carry out tests: determining the state of the cardiovascular system using pulsometry; test with squats or jumps; CV response to physical activity; assessment of anti-infective immunity.
5. Summarize the testing results for each group.
6. Draw conclusions.

Research methods: theoretical (analysis of literature, documents, work with Internet resources, data synthesis), practical (work in in social networks, measurement, testing).

CHAPTER I. PHYSICAL ACTIVITY AND THE HUMAN HEART.

“The heart is the main center of the circulatory system, working on the principle of a pump, due to which blood moves through the body. As a result of physical training, the size and weight of the heart increases due to the thickening of the walls of the heart muscle and an increase in its volume, which increases the power and efficiency of the heart muscle. Blood in the human body performs the following functions: transport, regulatory, protective, heat exchange.” (1)

"At regular classes physical exercise: the number of red blood cells and the amount of hemoglobin increases, resulting in an increase in the oxygen capacity of the blood; they increase the body's resistance to colds and infectious diseases, due to increased activity of leukocytes; recovery processes are accelerated after significant blood loss.” (1)

“An important indicator of heart performance is systolic blood volume (SB) - the amount of blood pushed out by one ventricle of the heart into the vascular bed during one contraction. Another informative indicator of heart performance is the number of heart contractions (HR) - arterial pulse. During sports training, resting heart rate becomes lower over time due to an increase in the power of each heartbeat.” (1)

The heart of an untrained person, in order to provide the required minute volume of blood (the amount of blood ejected by one ventricle of the heart within a minute), is forced to contract at a higher frequency, since it has a lower systolic volume. The heart of a trained person is more often penetrated with blood vessels; nutrition is better provided in such a heart muscle tissue, and the heart’s performance has time to recover during pauses in the cardiac cycle.

Let us pay attention to the fact that the heart has enormous adaptive capabilities, which are most clearly manifested during muscular work. “At the same time, the stroke volume of the heart almost doubles, that is, the amount of blood released into the vessels with each contraction. Since this triples the heart rate, the volume of blood ejected per minute (cardiac minute volume) increases 4-5 times. In this case, the heart spends much more effort. The work of the main - left - ventricle increases 6-8 times. It is especially important that under these conditions the efficiency of the heart increases, measured by the ratio of the mechanical work of the heart muscle to the total energy expended by it. Under the influence of physical activity, the efficiency of the heart increases by 2.5-3 times compared to the level of motor rest.” (2)

The above conclusions characterize the adaptive capabilities of a healthy, but untrained heart. A much wider range of changes in its work is acquired under the influence of systematic physical training.

Physical training reliably increases a person’s vitality. “Its mechanism comes down to regulating the relationship between the processes of fatigue and recovery. Whether a single muscle or several groups, a nerve cell or salivary gland, heart, lungs or liver is being trained, the basic patterns of training each of them, as well as organ systems, are fundamentally similar. Under the influence of the load, which is specific to each organ, its vital activity increases and fatigue soon develops. It is known that fatigue reduces the performance of an organ; less known is its ability to stimulate the recovery process in a working organ, which significantly changes the current understanding of fatigue. This process is useful for stimulating recovery processes.” (2)

Thus, we can conclude that physical activity in the form sports training have a positive effect on the heart. The walls of the heart muscle thicken and its volume increases, which increases the power and efficiency of the heart muscle, thereby reducing the number of heart contractions. A trained heart can also stimulate the processes of fatigue and recovery during intense training.

CHAPTER II. TRAINING RULES FROM AN IMPACT POINT OF VIEW

In order for physical education to have only a positive impact on a person, it is necessary to comply with a number of methodological requirements.

The first rule of training is to gradually increase the intensity and duration of the load. “The healing effect for different organs is not achieved simultaneously. Much depends on the loads, which are difficult for some organs to take into account, so you need to focus on those organs and functions that react the slowest. The most vulnerable organ during training is the heart, so almost all healthy people should focus on its capabilities when increasing loads. If a person has any organ damage, then its response to stress should be taken into account along with the heart, or even first of all. For most untrained people, only the heart is exposed to danger during physical activity. But if the most basic rules are followed, this risk is minimal if the person does not already suffer from diseases of the cardiovascular system. Therefore, you should not quickly catch up with lost time and urgently become healthy. Such impatience is dangerous for the heart.” (3)

The second rule that should be followed when starting health training is the variety of means used. “For a qualitative variety of physical activity, only 7-12 exercises are enough, but significantly different from each other. This will allow you to train different aspects of the functional abilities of the heart and the whole body. If one or two exercises are used, and moreover, if they involve not large groups muscles, then highly specialized training effects occur. Yes, many gymnastic exercises do not improve the overall reactivity of the heart at all. But running, which involves working a large number of muscles, serves as an excellent means of versatile training. Skiing, swimming, rowing, and rhythmic gymnastics have the same effect. The value of physical exercise is determined not only by its own health-improving capabilities, but also by the conditions on which the convenience of its use depends. Also important are: the emotionality of the exercises, interest in them or, on the contrary, dislike and boredom when performing them.” (3)

The third rule, the observance of which ensures active counteraction to premature aging, is the primary training of motor function. “The opinion that strengthening the weak motor abilities, we only train muscles - this is a misconception. At the same time, we train the heart, and precisely those of its abilities that, due to lack of training, turn out to be the most vulnerable. Until recently, exercises such as bending the body, running, jumping, etc. were considered contraindicated for middle-aged and elderly people. strength exercises etc. Walking was only partially replaced by running, breathing exercises, simple and slowly performed movements of the arms, legs and torso, borrowed from the generally accepted morning routine hygienic gymnastics, - that’s practically all that was recommended to the population. Moreover, not for people with diseases of the cardiovascular system, but for everyone over 40 years old. Modern doctors believe that with dosed use of “contraindicated” exercises, the greatest effect on health occurs. The more unaccustomed the body is to a particular movement, the more valuable it is as a means of training. After all, the training exercise in this case makes up for the missing influence.” (3)

The fourth rule of training is systematic training. Physical education classes must be a constant factor in the regime. “Anyone who wants to get the maximum benefit from physical exercise should exercise daily after the first, preparatory period of exercise. The options here can be different - classes in fitness groups, independent daily training is possible” (3) and more.

The intensity of physical activity plays an important role in training. Since the impact of physical exercise on a person is associated with the load on his body, causing an active reaction of functional systems. To determine the degree of tension of these systems under load, intensity indicators are used that characterize the body's response to the work performed. There are many such indicators: changes in motor reaction time, respiratory rate, minute volume of oxygen consumption, etc. Meanwhile, the most convenient and informative indicator of load intensity, especially in cyclic types sports, this is heart rate (HR). Individual zones of exercise intensity are determined with a focus on heart rate, which can be measured using conventional pulsometry.

Thus, we have identified several simple rules that should guide a person starting training.

CHAPTER III. DETERMINATION OF FUNCTIONAL STATE

We divided the practical part of the research work into several stages. At the first stage, we organized two age groups. The first age group consisted of 8 people, average age from 30 to 50 years. The second age group also consisted of 8 people, the average age was from 10 to 18 years. We asked all study participants 7 identical questions: 1. “What is your age?”; 2. “What kind of sport do you do (do)?”; 3. “Do you have chronic diseases related to the cardiovascular system? 4. “What exercises do you do to maintain your heart muscle?”; 5. “Do you do morning exercises?”; 6. “Do you know your pulse? pressure?"; 7. “Do you have any bad habits?”

After conducting the survey, we compiled a table in which we entered all the data. The numbers in the top line of the table correspond to the question numbers given above.

Physical rehabilitation of patients occupies an important place in the complex treatment of patients with coronary heart disease, hypertension and chronic heart failure. The main difference from the principles proclaimed 10 - 15 years ago is that today this category of patients is recommended for strictly dosed light physical activity: walking, swimming, cycling. Visiting gyms, training on exercise machines, “running for a heart attack” and other heavy physical activity are not allowed.

Types of physical activity
Physical activity is divided into three types: statistical, dynamic and explosive.

Static loads
Static loads are those in which prolonged tension of individual muscle groups predominates, for example, a forced posture during work.
With static or isometric loads, muscles are tensed without shortening or lengthening. Those. the muscles are tense, but no external work is observed; they actively consume energy and accumulate the products of this breakdown, primarily lactic acid. Under static loads, blood vessels are squeezed by tense muscles, the heart has to push blood through vessels that have been compressed for a long time by tense muscles. Not only the inflow, but also the outflow of blood is disrupted - removal worsens harmful products disintegration of energy structures, fluid stagnates in tissues and cells, disrupting their natural metabolism. There is a release of hormones and hormone-like substances, which significantly increase blood pressure and increase the load on the heart.
Isometric loads and work associated with prolonged static tension are 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.

"Explosive" loads

“Explosive” loads are characterized by very strong and short muscle tension, for example, when lifting weights.
Explosive loads are the most unfavorable in their effect on the heart. The demands placed on the heart in this case include the need to ensure significant muscle tension (for example, when lifting a barbell) and combine both the mechanism of static tension, when blood flow in tense muscles is disrupted, and the mechanism of dynamic performance of work, when increased muscle contraction causes an avalanche-like flow energy and a decrease in the content of energy-accumulating substances (for example, ATP).
Even despite the short duration of the “explosive” loads, the heart experiences serious overload. Such “explosive” loads are strictly prohibited for people with serious heart and vascular diseases. People who do not have heart problems (and who want, say, to train in weightlifting to the limit of their capabilities) are advised to take special care in their approach to the training regimen and the structure of the training itself. Repeated extreme loads of an explosive nature pose a particular danger. For a patient with coronary heart disease, for example, even a single load may be the last.

Dynamic loads
Dynamic loads are those in which muscle tension alternates with their relaxation. Examples of dynamic loads are walking, running, swimming.
Working muscles require more oxygen, so the heart strengthens its contractions and increases their speed. The hormonal system of the adrenal glands and thyroid gland is activated (in obesity, for example, this system is always suppressed), the combustion of carbohydrates is enhanced, and the absorption of oxygen by muscles increases. Systems that have a hypotensive (BP-lowering) effect are activated. The muscles either compress the vessels, pushing blood out of them, 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 (now it’s clear why leisurely walks are recommended even for patients with myocardial infarction and heart failure!).
If physical activity increases, the body's energy needs increase 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 of work. Hence the conclusion: if you need to lose weight, excess calories or excess cholesterol from food, physical activity should be at least 20 minutes.
During dynamic exercise, 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, then the heart and the whole body receive a good training load.

What if the load is increased?
Unfortunately, on at a certain stage the increase in load ceases to provide an adequate increase in the performance of the heart, the so-called “plateau” phase of the load begins, the “oxygen limit”, beyond which the load begins to rapidly destroy the body: damage occurs muscular system, heart, blood vessels, brain, gas, protein, carbohydrate, fat, hormonal and other types of metabolism are disrupted, etc. (a well-known disease of athletes known as exertional myocardial dystrophy).

How to dose the load
It is important to be able to at least approximately assess your physical capabilities. For determining physical performance exist various ways. 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 at which the maximum possible oxygen consumption by working muscles is achieved. 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 - 85% of maximum. For people with heart problems, the submaximal heart rate is set at 75%; for trained and practically healthy people, a submaximal heart rate can be considered 85% of the maximum allowable.
Moderate daily physical training(of course, during therapy) can reduce the level of neurohormones, increase sensitivity to drug treatment and exercise tolerance, and, consequently, emotional tone and “quality of life.” Before the beginning independent studies You should definitely consult your doctor. If you are over 30 years old, then before starting classes you need to have an electrocardiogram. The doctor should recommend you the most suitable look exercise and help develop individual program physical training. For example, people over 40 are recommended to start with measured walking, gradually increasing the pace and distance. For obese people, a slower pace and longer training period are recommended.
And don’t forget that “excessive” physical activity can lead to a tragic ending!

Charging without getting out of bed
This complex is performed immediately after you wake up, in bed, for no more than 5 minutes. As a result of such activities, you will get a great mood, excellent performance, and most importantly, a healthy mind.
Exercise 1 - rotation of the feet in different planes;
exercise 2 - squeezing and unclenching your fingers;
exercise 3 - alternate and simultaneous raising of arms;
exercise 4 - stretching while lying on your back and stomach;
exercise 5 - rotation of the head in different planes;
exercise 6 - bending the body back and forth, left and right, sitting on the bed.

The subjective magnitude of the load can be assessed by the degree of fatigue, for which we offer a simplified but quite effective scheme in the form of a table.

Sign	Fatigue level
	Small	Average	Big
Color of the skin	Redness	Significant redness	Discoloration, bluish lips, pallor
Sweating	Small	Significant, above the waist	Significant, below the belt
Breath	Rapid rhythmic	Very fast, sometimes with the mouth	Very fast, irregular, mouth
Movements	Correct	Minor violations	Uncoordinated
Feel	Nothing worries	Fatigue, leg pain, shortness of breath, tachycardia	Fatigue, headache, nausea, dizziness

Spring has already come into its own, the ground has thawed, buds have appeared on the trees. All summer residents, having missed their plot of land over the winter, are about to rush to the beds, forgetting about illnesses for a while. And this is where danger lurks for them, especially older people: if you do not calculate your strength correctly, then such physical overexertion can lead to a heart attack.

It is on this important topic that we are talking today with Vladimir Viktorovich Popov, Doctor of Medical Sciences, Professor, Director of the Institute of Family Medicine of SSMU.

Of course, the opportunity to spend time in the fresh air, work in your summer cottage, while experiencing pleasant emotions from your work, is very good. But must be present in everything common sense so as not to turn something useful into something harmful or even dangerous.

The fact is that during the winter, older people were mostly at home, their physical activity was limited, and therefore the transition to the summer season with its significant increase in physical activity should be gradual and careful. If you do not follow this rule, then on the very first day you will be reminded of it by pain in your back and joints. In addition, there are often cases when a person experiences pain in the heart during active physical work in your garden. The greatest danger of “exploits” in the garden beds is that they can provoke the manifestation of coronary heart disease (CHD). IHD is a disease in which the balance in the heart is disturbed between the ability of the coronary arteries to deliver blood to the heart muscle and its need for oxygen and nutrients.

- Why is this balance disrupted?

During intense physical activity, the heart begins to beat more frequently, the pulse increases, and blood pressure rises. To do this, it requires more oxygen and nutrients, and if the arteries supplying the heart are changed, then the increase in this need is not provided by increased blood flow. There is a disruption of metabolic (metabolic) processes in the heart muscle (myocardium), so-called ischemia develops, which is manifested by pain. Sharp long-term ischemia, when some of the myocardial cells do not receive necessary nutrition, causes their death, which leads to a heart attack and even death of a person. So pain in the heart is a very serious signal of trouble and cannot be ignored!

Pain in the heart area - suspicion of ischemic heart disease

- Vladimir Viktorovich, what should be done in this situation?

If pain appears in the heart area, behind the sternum, you need to stop immediately. physical activity, sit or lie down. If possible, measure blood pressure (BP) and if it increases, take antihypertensive drugs. If the pain still does not disappear, you may need to take nitroglycerin.

- How can you recognize that this pain in the heart is a manifestation of ischemic heart disease?

Symptoms that indicate that the likelihood of coronary artery disease is very high are pain that occurs not at the apex of the heart (where its beating is felt), but behind the sternum, that is, in the middle of the chest. This pain is of a pressing, squeezing nature. In this case, when a person says that his heart hurts so much, he makes a characteristic gesture: he presses his fist or palm, pressing on the sternum. In addition, pain due to coronary artery disease occurs precisely at the height of physical activity, when the heart works most intensely, and not at rest after a hard day. The pain can radiate to the left shoulder blade, lower jaw, tooth, even to the stomach, that is, it has zones of irradiation.

Indicates ischemic heart disease and duration of pain: 2-3-5 minutes, maximum up to 15-30. Short period pain This is explained by the fact that as soon as a person stops physical activity, the heart calms down, the need for oxygen and nutrients decreases and the pain goes away. The manifestation of ischemic heart disease is also indicated by the fact that the pain goes away from taking nitrates (nitroglycerin). By the way, if a person knows that he has coronary heart disease, he should always have this medicine with him.

In addition, IHD can manifest itself as shortness of breath during physical activity: there is no pain, but there is a feeling of lack of air; heart rhythm disturbance. If the pain does not go away after taking nitroglycerin 2 or 3 times with an interval of 5-7 minutes, you must call an ambulance. Pain duration of more than 15-30 minutes may indicate the development of myocardial infarction.

Causes of heart attack

- Vladimir Viktorovich, how can a person suspect in advance, without having a heart attack, that he has coronary heart disease?

This disease often develops against the background of complete health and is hidden. Cholesterol is deposited in the walls of blood vessels, and atherosclerotic plaques appear. Moreover, the increased level of cholesterol in the blood does not manifest itself in any way. And these plaques slowly grow, swell, and at some stage, when they already block two-thirds of the lumen of the vessel, the person begins to experience the first clinical symptoms, that is, pain.

If a plaque ruptures (it is swollen or its wall becomes thinner), then the body perceives this as a rupture of the vessel and turns on a protective mechanism: platelets rush to the site of the rupture, they form a clot and close the “wound” in the vessel. But this brings exactly the opposite result: the clot completely or partially blocks the lumen of the coronary artery, and if its patency is not restored in time, myocardial infarction may develop, and even death may occur.

Therefore, every self-respecting person should know and regularly check their blood cholesterol levels (usually it increases from 40-45 years). Moreover, you need to know not only the level of total cholesterol, but also “bad” - low-density lipoprotein cholesterol, responsible for the formation of atherosclerotic plaques, and “good” - high-density lipoprotein cholesterol, which is responsible for delivery from the depot (including from atherosclerotic plaques ) cholesterol to the liver, where it produces substances necessary for the body.

If a person smokes and leads an inactive life, eats poorly, the level of “good” cholesterol decreases, and the level of “bad” cholesterol increases. Just during the winter period, its level can increase and plaques can grow: due to a lack of sun in winter, winter depression develops, so we all eat more, especially sweets and fatty foods, and at this time the blood vessels age faster. (Perhaps this is the therapeutic effect of the spring Lent.) So before dacha work, it’s time to visit a doctor and check your cholesterol, because dyslipidemia (violation of the ratio different types lipids in human blood) is the main cause of the development of coronary artery disease.

- And what should you do if your cholesterol level is elevated?

The first is following a diet. You need to give up foods that contain a lot of cholesterol: fatty meat, sausages, sausages, sausages, chicken skin, butter, fatty dairy products. This can reduce cholesterol levels by an average of 10-15%. If diet is not enough, you will have to take special medications - statins, which block the production of “bad” cholesterol by the liver. Taking statins stops the development of atherosclerotic plaques, prevents the deposition of new portions of cholesterol in them, and even gives impetus to the reverse process: plaques begin to decrease in size. This means that the risk of cardiovascular accident is significantly reduced.

- Are there other causes of acute cardiovascular accident?

The next important factor is increased blood pressure. With increased blood pressure, the atherosclerotic process in the vessels proceeds faster and the risk of their rupture and the risk of developing thrombosis increases. In many people, high blood pressure also does not manifest itself in any way. In 30-40% it is a slight headache, weakness, and the person may not even know about his hypertension. Therefore, it is very important to detect high blood pressure in a timely manner and select adequate antihypertensive therapy.

By the way, both a decrease in cholesterol by 10-15% and a decrease in blood pressure by 10-15 mm Hg. Art. Adequate physical activity promotes. But it should be regular throughout the year, and not like this: in winter a person lies on the couch, and in summer he works as hard as he can. Regular load - good workout cardiovascular system, it helps to significantly increase the reserves of our body.

Heart and healthy blood vessels

- Vladimir Viktorovich, how can a person find out about the state of health of his blood vessels?

There are many methods - ECG, bicycle ergography (physical stress test), ultrasound examination of blood vessels, Dopplerography of blood vessels. You can undergo a study using a spiral tomograph. This will allow the condition of the coronary (heart) vessels to be assessed for the presence of sclerotic plaques. To increase the accuracy of assessing the condition of blood vessels, a computed tomographic examination can be performed with the injection of a contrast agent into a vein.

The gold standard for assessing the condition of the heart vessels is coronary angiography. The contrast agent is injected into the heart vessels using a special catheter through the femoral vein. Coronary angiography is performed in a hospital when the issue of bypass surgery or stenting of the heart vessels is being decided. Thus, today there are all possibilities to identify IHD, it all depends on the desire of the person.

- Besides diet and the use of statins, how else is IHD treated?

In serious cases, the patency of the coronary vessels is restored using modern minimally invasive heart surgery.

Regular intake of aspirin prevents the development of thrombosis; it is included in the list of vital medications. Exercise tolerance is improved with beta-blocker medications, which slow the heart rate and reduce cardiac output, thereby reducing myocardial oxygen demand. There are medications that improve metabolic processes in the heart muscle, in this case the manifestations of coronary artery disease are also reduced. These are symptomatic therapy drugs, prescribed individually.

Remedies for heart attack

- And the last question: what would you advise our summer residents before the season?

It is very important to enter the load gradually so that hibernation our body was able to switch to a more intense nature of work as painlessly as possible. In general, changing dynamic stereotypes is very huge pressure for the body, and for it to rebuild itself, ideally it takes 3-4 months.

An individual approach is required, everyone should have their own load regime: for some it is necessary to rest every 15 minutes, for others, even after working for two hours, they feel good. Each person must understand their level of reserves and in no way exceed these limits. Physical activity in your garden only brings benefits if it is in moderation and adequate to the state of health of today (and not last summer!). It is important to maintain a drinking regime during exercise. The norm is 1.5-2 liters of fluid per day, especially if a person works intensively and sweats.

Failure to follow this simple rule leads to an increased risk of blood clots, and thrombosis leads to the development of a stroke or heart attack. Do not overheat, wear a hat when working in the sun. Monitor blood pressure and pulse levels. In no case should the pulse be higher than 120 beats/min at the height of the load and quickly return to normal when it stops. Do not overeat: excess nutrition increases the load on the body and reduces our reserves. It is necessary to exclude alcohol when working in the country: it dramatically disrupts the functioning of our regulatory systems, especially the cardiovascular system.

Now the sun is entering its active phase again, and frequent and powerful geomagnetic storms are expected this year. Therefore, during periods of unfavorable geometeorological factors (they are reported in the media in advance), moderation in physical activity should be observed and, possibly, the dose of medications taken should be increased, since at this time the number of cardiovascular accidents increases.

It is believed that the development of many diseases (disorders of nervous activity and diseases of the circulatory system) can be prevented with the help of physical activity. However, it is important not to overdo it, because many diseases can be provoked by strong physical exertion. Especially with regular overwork due to physical activity, the heart suffers.

Physical activity should be dosed depending on a person’s age, health status, and weight. According to scientists, the daily minimum should include morning exercises for 10-15 minutes, 1 hour of walking (30 minutes before work and 30 minutes after work), as well as a half-hour walk before bed. Very beneficial for health are: cycling, ice skating and skiing, swimming, running.

A healthy heart, with the correct load on it, works more fully, due to which the elasticity of blood vessels increases and the amount of cholesterol in the blood decreases, and its anti-clotting properties increase.

The heart, affected by any disease, reacts painfully to excessive physical activity. For example, if you have coronary heart disease, you need to be careful when doing physical exercise, since it leads to sudden changes in the circulatory system. If you have hypertension, exercise can cause your blood pressure to rise.

For any physical exercise The final heart rate should not be higher than 50% of the heart rate before the start of physical activity. Each person's pulse rate is different, but for most people it is in the range from 60 to 80. About 4 liters of blood passes through a healthy heart per minute with a normal pulse.

The effect of physical activity on muscles

Different physical activities have different effects on muscles - this is why we easily distinguish a bodybuilder from a master martial arts, swimmer from speed skater, etc. Physical activity is divided depending on the type of contraction caused in the muscles (contractions can be static or dynamic). Static loads are characterized by changes in muscle tone without changing their length. During dynamic loads, the length of the muscle changes without changing tension. Each sport represents a special combination of static and dynamic loads. If dynamic loads predominate, then endurance develops; if there is more physical activity, then strength develops.

Strengthening the heart muscle through exercise

A healthy heart can withstand any load and at first there will be no problems with it even if it is overloaded. But if you do not give the heart muscle rest, then in the end it will manifest itself as a rather serious disease. In addition, every year the heart muscle gets more and more tired, so the need for proper rest increases.

Moderate loads on the heart, during which it begins to contract more often and pump more blood per minute, but at the same time alternating with full periods of rest, on the contrary, strengthen the muscle and make it stronger and more resilient. Strengthening the heart muscle occurs due to the fact that when playing sports, the amount of blood pumped by the heart changes from 4 liters per minute to 20 liters. With intense systematic training, this figure can reach up to 40 liters.

If a person exercises regularly and intensely, his heart rate decreases because the heart muscle becomes stronger and can pump through itself. required amount blood with fewer contractions. Consequently, a healthy trained person has a lower pulse than a healthy person who does not exercise. regular load human heart muscle.

With systematic training, the heart muscle gradually adapts to new loads, due to which its capabilities increase. With unsystematic training and frequent overload of the heart, adaptations of the heart muscle do not occur, and health is harmed.

Damage to the heart muscle due to exercise

Athletes who regularly exercise their bodies may have heart problems:

1) stronger and more efficient than non-athletes;

2) pathologically altered due to excessive stress.

The force with which the heart muscle contracts is regulated without the participation of the central nervous system. The force of muscle contraction depends on the force with which it was stretched before contraction - all muscles work according to this law.

The stretch of the heart muscle depends on how much blood enters it before contraction. Therefore, the greater the volume of blood entering the heart, the stronger the contraction. However, if the heart muscle is forced to stretch 35% or more, it becomes overstrained and weakens over time. Another way to load the heart muscle is to increase pressure in the cavities of the heart.

Previously, a sign of adaptation of the heart muscle to high loads was considered to be its hypertrophy, a decrease in the number of heart contractions and a decrease in blood pressure. But today it has been revealed that a quarter of athletes with a pulse below 40 beats per minute have a disturbance in the rhythm of the heart muscle, a disturbance in its conductivity, a reduced performance of this muscle, etc. Therefore, all those athletes whose heart rate is below 55 beats per minute should undergo a medical examination. And for those who have a low pulse and have experienced dizziness or weakness, have them examined pectoral muscle is mandatory.

In people who constantly expose the heart muscle to stress (professional athletes), the heart is normally somewhat enlarged and its walls are thickened. If the heart muscle is greatly enlarged, then this is a pathological sign that indicates the possibility of sudden death (as in cardiac patients).

Normally, under static loads, the heart muscle should not expand. Static loads on the heart act in such a way that the tone of its walls increases and the load inside the chambers increases. If, during static loads, an increase in the heart muscle occurs, then this indicates a pathology: you should stop playing sports and undergo an examination. Severe myocardial hypertrophy is one of the factors contributing to the development of arrhythmia.

An abrupt cessation of exercise can also cause changes in the heart muscle. When a person leaves sports, the mass of his muscles decreases and over time the adaptive ability of the myocardium and the activity of its energy metabolism change. Abrupt cessation of sports activities increases the risk of developing vascular atherosclerosis. Therefore, if the load on the heart was prolonged, aimed at achieving sports results, then they cannot be stopped abruptly, as this can lead to the development of some kind of myocardial disease.

How to avoid heart problems?

In order to avoid heart problems, you need to ensure that your blood pressure is within 140/80. Blood pressure above 140 is one of the factors leading to the development of a stroke or heart attack. High blood pressure often occurs after the age of 40. Therefore, starting from this age, every person should begin to worry about their blood pressure level and reduce it with special medications if it is high.

Another important guarantee of normal heart function is the level of sugar and cholesterol in the blood. If sugar levels are high, a diet is prescribed. Elevated cholesterol levels in the blood indicate an unhealthy lifestyle and can be easily corrected by reviewing your diet and increasing physical activity.

Places extra stress on the heart overweight body: by getting rid of extra pounds, you will relieve your heart of the need to pump hundreds of liters of blood throughout the body every day.

Smoking also has a negative effect on the heart muscle, since nicotine changes the state of the blood in such a way that it clots faster, which causes platelets to settle on the walls of blood vessels and interfere with blood flow. Excessive alcohol consumption leads to increased blood pressure, which over time greatly damages the heart muscle. Stress also has a negative impact on the functioning of the heart muscle, so you should take care of yourself and not get upset over trifles.

The famous cardiologist Igor KOZLOV revealed the secrets of a healthy heart during a direct line in “Narodnaya Gazeta”

What not to forget?

Starting from childhood and constantly need to monitor blood pressure levels and body weight. After 40 years - do an electrocardiogram, a biochemical blood test for cholesterol levels - general and, if it increases, a complete lipid profile, check glucose levels. If the results of these studies and all indicators are in order, we can stop there. But the rest of the studies must be carried out according to clinical indications, that is, during a medical examination, a person must focus the doctor’s attention on some signs of deviations in health. For example, if exercise tolerance has worsened, shortness of breath has appeared that was not there before, or unexplained chest pain appears, then it is necessary to do a cardiogram under physical activity. If there are suspicious rhythm disturbances or something is detected on the electrocardiogram, then Holter monitoring is prescribed. Or blood pressure periodically rises and shortness of breath appears - then you need to do an ultrasound of the heart. For preventive purposes, there is no point in performing an ultrasound of the heart immediately after 40 years of age if all indicators are normal. But this study will provide an opportunity in the future to look at how the heart's function has changed over the years. True, such a study in this case will be paid for by the patient.

What shortness of breath “tells”

When a person walks at a fast pace, he experiences shortness of breath, what does this indicate? Does shortness of breath occur in healthy people?
Vera TIMOKHINA, Gantsevichi district

Of course it happens! Especially if a person experiences physical activity higher than what he is used to. If you walk two kilometers at a leisurely pace every day, but do not exercise, and suddenly decide to walk this distance faster or run slightly, then you will probably experience shortness of breath. This happens due to the fact that the person is not trained, his the cardiovascular system not adapted to such loads. Although this is also a bad sign. What? The fact that a person’s adaptive capabilities to stress are sharply reduced, but not because of illness, but because of physical inactivity. You can avoid shortness of breath only by gradually increasing various physical activities.

The cause of shortness of breath can also be cardiovascular diseases: coronary heart disease and angina pectoris, arterial hypertension and, as a complication, heart failure.

Heart food

What should you eat to keep your heart healthy?
N. LASHKEVICH, Zhlobin

Scientists have repeatedly studied this issue. The most recent recommendation has not changed significantly: the emphasis in food should be on vegetables and fruits. Studies have shown that in all countries except Mediterranean countries, the consumption of vegetables and fruits is insufficient. Previously, the WHO recommended five servings of vegetables and fruits a day - that's about five medium-sized apples, oranges, etc. Now it has been found that seven servings are better than five. In second place in the list of heart-healthy foods are fatty fish that live in cold seas - salmon, trout, mackerel, herring, halibut, and freshwater trout. The main thing is that this fish is not cooked with margarine and spreads - solid fats. Ideal if made with olive oil.

Where to find vitamins for the heart? Tell me, are there any vitamins for the heart? Vasily Efimovich, Bobruisk district There are no specific vitamin preparations that could be specifically recommended for the prevention of cardiovascular diseases. This official position is set out in the recommendations of the American Heart Association. You need a varied diet. Important are B vitamins, antioxidant vitamins A, C and E, which are found in natural products - vegetables and fruits are rich in them. None of the studies, where vitamins or an antioxidant complex were used separately, showed a preventive effect or a reduction in the likelihood of developing coronary heart disease and its complication - arterial hypertension. By the way, smokers who took beta-carotenes increased their risk of developing lung cancer. There are B vitamins and folic acid. Their consumption, especially folic acid, reduces the level of homocysteine, a sulfur-containing amino acid, which is associated with the development of coronary heart disease. The researchers hoped that taking folic acid, by lowering homocysteine ​​levels, would also reduce the risk of developing coronary artery disease. But it turned out that homocysteine ​​levels actually fell, but the risk of developing coronary artery disease did not. Therefore, cardiologists now do not recommend the use of folic acid as a preventive measure for coronary artery disease.

First they drank, sang and danced...

During the festive feast, even hypertensive men feel great. And then some of them often pass away after a few days. Why?
Ivan Dmitrievich, Brest

The fact is that alcohol has a two-phase effect. The first phase is accompanied by vasodilation and a decrease in blood clotting. If the dose of alcohol is small, it improves the condition of hypertensive patients. With a dose of pure alcohol of 30 ml for men and 20 ml for women, the second phase begins; an anxiety hormone is released in the body, which increases blood clotting - the ability of platelets to stick together and stick to even a slightly damaged vascular wall increases. There is a danger of a blood clot, and this is a heart attack, cerebral stroke, pulmonary embolism - diseases that are responsible for the overwhelming number of sudden deaths of people in adulthood.

Is there a product for cleaning vessels?

To clean the vessels, some publications give a recipe: mix 10 crushed lemons, five heads of garlic and 1 kg of natural honey and take this mass. Is there any benefit from such treatment?
Tamara PANOVA, Bridges

No natural remedies can “clean” blood vessels. And from the point of view of preventing the development of atherosclerosis, the listed products are all individually really useful. If there is very little honey in this recipe, then we can assume that by consuming this “medicine” you will be able to eat another serving of vegetables and fruits. But this is not a panacea, not a medicine, or even a nutritional supplement.

What is good for an astronaut is not suitable...

The famous test pilot Marina Popovich said in one of the television programs that before flying into space, cosmonauts are fed, among other things, a five-potassium dessert, which includes: dried apricots, raisins, figs, honey, walnuts and lemons. Is this potassium-rich mixture good for anyone’s heart?
Lyudmila KOMISAROVA, Mstislavsky district

This is a very good mixture. But it must be said that astronauts’ electrolyte balance is disturbed in zero gravity, so they are specifically prepared for being in harsh conditions. Fighter pilots were also given three bars of chocolate before a night flight. Thanks to this treat, their reaction increased, the amount of serotonin increased, they coped with assigned tasks more easily, and there were fewer accidents. But this does not mean that a healthy person needs to eat the same number of chocolate bars. Don't confuse extreme with in a healthy way life! However, there are no objections to the mixture itself - dried fruits are healthy, but fresh ones are still better.

To drink or to abstain?

Explain who needs to use aspirin or cardiomagnyl every day? Do people over 50-60 years old need this?
Victor KUMANIN, Minsk

If the patient has an established diagnosis of cardiovascular diseases, which are based on atherosclerosis - coronary heart disease, atherosclerotic lesions of cerebral vessels, peripheral arteries or their complications (myocardial infarction, stroke, transient cerebrovascular accidents), then the benefits of taking these drugs in the form of a reduction in the likelihood of serious complications significantly exceeds the possible risks side effects regardless of age. For persons who do not have such diseases, the level beneficial effect does not exceed the level of risk of side effects. In other words, it’s not a matter of age, but a matter of health.

How to “calm down” your pulse

My heart rate is high - 108-127 beats per minute. I was in the hospital, my pulse returned to normal after taking the drugs, and now it has increased again. What should I do?
Taisiya Ivanovna, Zaslavl

To change the pulse there can be various reasons. Most likely, you were prescribed beta blockers, they normalized your heart rate, and you stopped taking the medication. Now you have the so-called rebound effect. And if you do take medications, perhaps their dose is not enough, it needs to be increased. You need to visit your doctor and get a consultation. It may be necessary to test your thyroid hormone levels.

Not a disease yet, but no longer the norm

My daughter has second degree mitral valve prolapse. When upset or when the weather changes, he feels heart pain. What are the consequences of this condition?
Inna Leonidovna, Slonim

Prolapse is a developmental anomaly, not an absolute norm, but not yet a pathology. This is a developmental disorder connective tissue. Such people are less adapted to all life situations, emotions, physical activity, and weather changes. According to statistics, these people are more predisposed than others to the development of various arrhythmias. A moderately gentle regime is recommended for them. Your daughter should avoid overexertion in sports and everyday life. However, ordinary physical activity is not contraindicated. There are no special medications that would remove this prolapse. If, against the background of prolapse, your daughter develops serious rhythm disturbances, you should definitely consult a doctor.

Healthy breathing

Several years ago my blood pressure began to rise. I started using the Samozdrav breathing apparatus. The pressure has returned to normal. But my lower pressure has become very low, it never reaches 60, while at the same time my upper pressure is absolutely normal, my pulse is also low. What is this connected with?
Irina Sergeevna, 82 years old, Minsk

Lower diastolic pressure in people of this age is a peculiar phenomenon associated with the stiffness of blood vessels and the phenomena of a reverse pulse wave, when the device detects these vibrations of the vascular wall. So, if this is not accompanied by negative phenomena, do not pay attention to your indicators. By exercising on the device, you are actually conducting hypoxic and hypercapnic training. There are hardware interval hypoxic trainings. Even athletes are trained this way in Minsk. These devices are supplied with an oxygen-depleted mixture, which causes the same effects as physical training. In essence, the cellular genetic apparatus is irritated, which forces the body to adapt to consuming more of the less available oxygen. And this is the basis of this method. And the “Samozdrav” apparatus, not entirely directly, but due to the regulation of the frequency and depth of breathing and the increase in the so-called “dead space”, creates conditions for a person to breathe air depleted of oxygen.

Laziness is cancelled... What physical activity is considered the most beneficial for the heart? Fedor PINCHUK, Minsk This can be exercises, walking, or swimming, that is, first of all, training loads that increase the capabilities of the heart in terms of responding to physical activity, improve its reserve capacity and blood circulation, are the so-called endurance loads, when large muscle groups are involved - at least 1/6 of the total muscle mass human body. Good effect can be achieved through slow running, fast measured walking - 3-3.5 kilometers in 30-35 minutes at a brisk pace (on the verge of shortness of breath), skiing, swimming, cycling, moving sports games and rowing.

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