Exercises aimed at training the heart muscle have a beneficial effect on the heart, blood vessels and other organs. Dosed exercise helps to form reflex connections between the brain and organs of the human body. As a result, the nervous system becomes stronger, it successfully copes with various types of stress, helping the entire body to rebuild itself and overcome any obstacles.

Changes in the body under the influence of training

The cardiovascular system:

• increase in energy produced by cells;
• growth of capillaries, improvement of blood supply to the heart;
• increased myocardial contractility.

Respiratory system:

• increasing lung capacity, that is, the volume of air inhaled;
• improved oxygen absorption.

Neurohumoral regulation:

• increased synthesis of glucocorticoids by the adrenal glands, which have anti-inflammatory, anti-stress and other effects;
• reducing insulin production, creating reserve capacity of the pancreas;
• weakening of insulin secretion in response to food intake, which smoothes out fluctuations in blood glucose levels during the day;
• suppression of the synthesis of “bad” cholesterol in the liver - low-density lipoproteins.

• improved muscle contractility;
• strengthening the valve apparatus of veins;
• activation of peripheral circulation.

The result of cardio training is an increase in the body’s resistance to any damaging factors.

Aerobic exercise (endurance training) puts the body into maximum efficiency mode while reducing energy costs.

We hope we were able to convince readers of the benefits of such exercises. Let's look at the main types of training available for doing at home.

Lesson mode

Cardio training is any exercise at a fast pace. You can take short breaks to rest, but they should not exceed a few seconds. Alternating fast and slow paces of exercise (for example, a minute of fast running - a minute of slow running) is considered especially effective. You can exercise on exercise machines, perform gymnastic exercises, or go walking or running.

The best option would be a 30-minute workout every day. It should be performed two hours after eating. Before starting the exercises, you need to do a short warm-up, stretching and warming up the main muscle groups. The same stretching exercises after training will help avoid painful muscle spasms the next day.

After finishing the class, you should not eat for two hours. You can drink as much as you want, preferably plain water, table mineral water, dried fruit compote without sugar, rosehip decoction.

Of course, you need to eat rationally, eliminating refined carbohydrates from your diet and limiting animal fats.

Main types of training sessions:

• jumping rope, exercises with dumbbells, expander;
• classes without additional equipment: push-ups, bends, lunges, jumps and others;
• use of exercise equipment: stepper, bicycle ergometer, ellipsoid or treadmill;
• outdoor training: regular and Nordic walking, running, swimming, cycling, roller skating, skiing.

Each person can choose the type of training that suits them best. The main thing in the exercises is not to overload the heart, allowing it to work exactly in the mode that it tolerates without excessive stress.

Well-being control

Before starting classes, it is advisable to visit a doctor and undergo simple examinations: a general blood test, urine test, chest x-ray and an electrocardiogram. The therapist will tell you whether you can exercise on your own, and if so, at what intensity.

The basis for monitoring heart activity is counting the pulse. It can be done in the usual way by placing your fingers on the wrist of your other hand and counting the number of heart beats in 20 seconds, and then multiplying the result by three.

However, if you seriously decide to engage in cardio training, you need a special fitness bracelet - a heart rate monitor. It automatically counts your pulse and displays the value on the screen. As a result, there is no need to stop during training. Based on your heart rate, you can reduce or increase the intensity of exercise during your workout.

The maximum permissible heart rate during training is 200 beats minus the person’s age in years. This is the so-called submaximal frequency. So, if a student is 35 years old, then his heart should not beat more than 165 times per minute. Of course, this heart rate should not be maintained throughout the entire workout. This is a signal to reduce the load. The optimal heart rate for training would be 80% of submaximal, in our example 165 x 0.8 = 132 beats per minute.

Sometimes the pulse rate is determined using the formula “220 beats minus age in years,” however, with such frequent heart contractions, the risk of lack of oxygen and the development of heart rhythm disturbances significantly increases. Achieving such high results is only permissible under the guidance of an instructor in the fitness room.

Another simple test that helps assess exercise tolerance and effectiveness is holding your breath. You should inhale, exhale deeply, inhale again and hold your breath. In well-trained people this figure reaches 60 seconds. With overtraining, it decreases sharply. By monitoring and recording the time you hold your breath at least once a week, you can see how effective cardio training is and evaluate the improvement in your health over time.

Contraindications for training

Cardio exercise should not be performed under the following conditions:

• acute respiratory diseases;
• boil, especially on the face;
• angina;
• exacerbation of arthritis, stomach or duodenal ulcers, thrombophlebitis;
• acute allergic disease;
• acute pain in any part of the body;
• first days of menstruation, uterine bleeding;
• increased blood pressure above 130/80 mm Hg. Art.
• poor health, lack of strength for training.

Remember that the main thing is not to harm your health. Training should be fun and not cause irritation and laziness. It is believed that after 21 days of repeating the same action, it becomes a habit. We advise you to develop a commitment to cardio training, this will keep your body young and strong, help you recover from stress, lose weight and find harmony between excellent internal condition and excellent external physical shape.

Which doctor should I contact?

If you decide to start training on your own, we recommend that you check your health with a therapist or family doctor. A cardiologist will help you choose the intensity of the load, prescribing a bicycle ergometry or treadmill test if necessary. With the help of these studies, it is possible to accurately determine the permissible level of exercise for each person.

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The simplest ones are ordinary housework in an apartment or country house. Washing floors by hand, processing beds (squats), wiping dust on distant areas of shelves, working with a shovel or rake (bending to the sides), vigorous walking around the house or area allows blood to circulate better and faster. Vigorous “thrusts” of blood into the cardiac sections improve their elasticity, and therefore have a qualitative effect on the conductivity of the cardiac organ.

Let's train the heart!

According to most experts, the occurrence of many diseases is the result of a sedentary lifestyle. High blood pressure, high cholesterol in the blood, and other stagnant processes in the blood vessels are a consequence of the unevenness of active and passive life activity.

Being a purely muscular organ, the heart first of all suffers from a lack of movement and a sufficient amount of contraction of its own structures. How to “rejuvenate” the heart and improve its healthy performance? It is necessary to perform a number of simple steps.

Yoga exercises are beneficial for heart health. Stretching all the muscles of the body has a positive effect on the entire circulatory system of the body: elastic vessels transport blood more easily, and the heart is easily filled with it and then released.

Available asanas (exercises) can be slow bends forward and backward, with maximum tension in the muscles of the back and arms. Learning the basics of proper breathing also has a beneficial effect on the general condition of the cardiovascular system. If such exercises to strengthen the heart muscle seem difficult, you can use more accessible forms of activity.

Simple race walking will be useful. At the same time, it is important not to limit yourself to walking for 10-15 minutes - a heart-healthy walk will be considered that physical activity, the duration of which is at least 30-50 minutes, and the energy is close to high.

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Each of us wants to have a beautiful body, but few of us take care of our heart. By pumping triceps and biceps, we put a lot of stress on our heart, and if we don’t strengthen it, then soon there will simply be no one to enjoy an excellent figure.

The heart is a large muscle, surprisingly strong and resilient. In terms of the number of contractions, it has no equal among other muscles. It is the heart that maintains blood circulation throughout our body and to do this it has to create incredible pressure. This is why the heart muscle must be prioritized over other muscles during your training.

A trained heart means increased endurance, which is an invaluable contribution to your life path. It is worth noting that one should not confuse a person’s endurance with his physical strength. These are different things. A person may have enough strength to lift a 300-kilogram barbell, but if he has low endurance, then it will be impossible to realize his full potential.

The more time a person spends in the gym, the more actively he gains muscle mass. And with the growth of muscle mass, it becomes more difficult for the heart to cope with stress for the reason that every three kilograms of muscle requires the heart to supply

additionally on the order of one liter of oxygen per second. A lot, right? It is for this reason that with a large muscle mass, but a weak heart, a person’s endurance is greatly reduced; he simply does not have enough oxygen (in simple terms, the person begins to choke).

There is only one way out of this situation - to train the heart, thus increasing its volume. Only in this case will it cope with all loads without problems and, accordingly, wear out less. There is really one BUT! Make sure that it is the volume of the heart that grows, but not its size! That is, the walls of the heart, when gaining mass, should stretch and not become thicker, because the consequence of thickening the walls of the heart is a heart attack.

How to follow you ask? Just arrange your activities correctly. You just have to make sure that the number of heartbeats per minute is within 110-140 beats. If the rhythm is higher than these values, it harms the heart, rest a little. With regular, proper training, your heart volume will grow, and you will become healthier and more resilient.

With constant training for six months, you can achieve an increase in heart volume of about 40%. In total, it can be almost doubled in size.

The easiest way to achieve such results is by actively running. You can, of course, during regular training with barbells and on machines. In total, you will need to reduce the load (working weight), try not to rest for long periods of time, thereby increasing your heart rate to 140 beats per minute.

If you overdo it, your heart will not have time to rest between contractions, resulting in increased strain. This overexertion will not do you any good, as heart cells will die. This is not noticeable to a person, but it is very serious. It is this overexertion that leads to frequent deaths of athletes as a result of cardiac arrest during training. Dead cells of the heart do not disappear anywhere, but continue to hang as a “dead weight” without participating in the overall work of the heart.

In general, if you keep balance and approach training correctly, you will maintain your health, and you will also become much more resilient.

Who knows what exercises, complexes, besides running, to strengthen the heart muscle?

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How to train your heart: cardio training (1 of 2)

Every person dreams of living long and no one wants to get sick. To see your great-grandchildren, you must first protect your heart and take care of it from a young age. The key to a healthy cardiovascular system is regular physical activity. This article will tell you how to train your heart so that it beats in your chest for as long as possible.

First, daily cardio training: jogging in the fresh air in the morning, cycling, swimming or classes in the fitness center. Everyone chooses for themselves which sport they like.

Life after a heart attack - the main thing is to strengthen the heart

After a heart attack, people, as a rule, lead a sedentary lifestyle and are unfairly offended by loved ones and family members who allegedly do not take their serious condition into account. All kinds of medications are used in large quantities. This lifestyle leads to a significant deterioration in well-being. The heart muscle needs to be trained - gradually, then the chances of its recovery are very high.

Some rules will help strengthen your heart after a heart attack.

1. Let your thoughts about the future be filled with optimism.

2. Try to eliminate all worries, especially over trifles.

3. Regularly, every day, perform a set of exercises for morning exercises, adhere to a proper and balanced diet. To improve blood flow, shake your hands and rotate your feet several times a day. Don’t forget to regularly spend a few minutes rubbing the little fingers on both hands.

This set of simple exercises will greatly help strengthen the heart muscle and increase the tone of the body. Don’t get hung up on work, alternate it with rest. If possible, try to be less overtired. Sometimes it can be helpful to be completely alone and listen to soothing music.

An extremely strict diet after a heart attack is not expected. The most important condition is to consume more foods high in potassium. It is allowed that the nutritious diet once a week includes fish and lean chicken, preferably boiled. Fermented milk products, a variety of cereals, and fresh vegetables will undoubtedly be beneficial. Raisins are considered an excellent preventive remedy that every “heart” should make friends with. It is recommended to eat two teaspoons of raisins per day, chewing them thoroughly.

Vitamin E is also indispensable for the heart, which is especially abundant in corn oil, carrots, and wheat sprouts. Pasta made from durum wheat is highly recommended as it has a higher magnesium content. And it is known to help perfectly strengthen the heart and is indispensable for the prevention of heart and vascular diseases.

How to train your heart

I was looking for how to properly start training my heart muscle and I found it!

Here is the article:

Heart training

Let's start with the fact that the heart is also a muscle. And it develops, like other muscles, according to the principle of recovery and beyond recovery after artificially created stress (for example).

Peculiarities

This muscle has two features:

1) the heart muscle is innervated involuntarily (we cannot artificially “strain” and “relax” this muscle). We can only create conditions in which our nervous system independently increases the activity of the heart - run faster, lift heavy weights.

2) a training injury to this muscle can be too costly for the entire body. If your legs are pumped up during training, this is an indecent gait. In extreme cases, low-grade fever for a couple of days, the heart can simply “break” (in the case of weakness of a valve or, say, excessive density of its walls).

Conclusion: the heart needs to be trained very, very carefully.

What to do?

Do not smoke before aerobic training for at least half an hour (in 20 minutes, blood vessels constricted by nicotine return to their normal state).

Don't train with a hangover. In general, a hangover can be well cured by aerobic training, but the heart pays dearly for such rehabilitation.

DO buy a heart monitor. The cheapest ones can be bought for 30-40 bucks.

Methodology

Side effects: tachycardia, angina pectoris, decreased blood pressure (good).

It’s better to go to the doctor and ask for a cardiogram at the beginning of each year of training.

General methodological principles:

Start with very light loads and gradually increase intensity. Cardio intensity is measured as a percentage of your “maximum heart rate.”

100% heart rate = 220 - age. In this case, the normal heart rate at rest is considered to be 60-80 beats per minute at rest (immediately after waking up without getting out of bed). People's real heart rate can be between 90 and 110, which, of course, is not good and requires special attention.

LOW LOAD - 60% of maximum heart rate. That is, for a 30-year-old person this is 114 beats per minute. You won’t be able to calculate it yourself; you need a heart monitor.

At the first stage, you need to accustom yourself to move (aerobic running...) with a heart rate of 60% for 40 minutes 3 times a week. And never 2 days in a row! You need to train in this mode for at least a month, and preferably 2-3.

Against the background of quiet loads (60% of MHR), short accelerations are introduced - 30-60 seconds with heart rate = 75% (at 30 years old this is 142 beats per minute). During a 40-minute workout, such accelerations can range from 3-4 in the first week to 7-10 in the fourth. Train in this mode for at least a month, and preferably 2-3.

Three workouts per week: the first is low-intensity (see point 1), the second is interval (see point 2), on the third - you increase the duration of the body’s stay at 75-80% of the MHR. In the first week - up to 5 minutes, by the fourth - up to 20. It is advisable that after the third workout you rest for 2 days (Saturday and Sunday). After such a workout, you should not exercise for at least 24 hours. Train in this mode for at least 2 months, and preferably 4-6.

FROM THE SECOND YEAR OF TRAINING, you can replace the 2nd and 3rd workouts with interval training with accelerations up to 90-100% of the maximum heart rate.

Power training

Security forces develop myocardial hypertrophy. It is clear that at 30 years old the engine will work without problems, but what are the consequences of such hypertrophy with age? Will it be possible to “stretch” the heart with cardio exercises? How harmful is prolonged training at a high heart rate? (more than 170-180 beats/min for 1-1.5 hours)

The heart is a large muscular organ, and if you go into detail, it is generally one large muscle. Scientists who studied the nature of the heart's contraction came to the conclusion that it is one long, flat muscle that “twists” in a special way during intrauterine development into a complex configuration, creating the cavities of the ventricles and atria. This entire muscle hangs in the mediastinum (between the organs of the chest) on the neurovascular bundle, i.e. has one attachment point.

The heart and skeletal muscle are structurally distinguished by many aspects, but now let’s remember one of them – blood supply. While skeletal muscle can be intertwined with vessels and capillaries without problems, due to its function the heart cannot be supplied with blood in this way. For example, there are no vessels from the inside of the heart, because this would interfere with its contraction - cardiomyocytes, which are located close to the heart cavity, receive nutrition from the blood that passes through it.

But in the thickness of the cardiac muscle there are fewer vessels than in ordinary skeletal muscle, because It is very important for the heart to squeeze out maximum efficiency from a unit of area - this is a muscle that works around the clock and throughout your life. However, this is not a problem, because The cardiac muscle is quite thin, and due to the fact that the outside of the heart is very tightly entwined with vessels and capillaries, it is well supplied with blood.

Heart and stress

Like every muscle, the heart reacts to stress and responds to it in a certain way. The load on the heart can be of two types.

In the first type of load, volume load, blood flows from the body to the heart and stretches it. Under normal conditions, this load is small, but with physical activity it increases significantly. Skeletal muscles contract and act like a pump, pumping blood into the heart. If the flow of such blood is large, and the load lasts for hours, then the heart, like any other muscle, begins to stretch - a kind of stretching.

When this large ribbon muscle stretches, the entire heart increases in volume, while its walls do not thicken, and the volume of the chambers increases. This is similar to inflating a balloon - under the influence of load it increases in volume.

If such loads are present for a long time (regular cardio training for several months or years), then traces of stretching of the heart remain and it increases in volume. The positive effect of this increase is that the heart can pump out a much larger amount of blood in one beat—stroke volume and cardiac output (the amount of blood the heart pumps per minute) increases. At the same time, the number of heart contractions decreases - this is one of the reasons that athletes have a lower resting heart rate than untrained ordinary people.

The heart can be stretched quite strongly, because... Unlike skeletal muscles, which have fixed points of beginning and end, the heart hangs, being fixed by a single point, and therefore has a wide range of possibilities for stretching. In elite athletes, especially skiers and cyclists, the heart volume can be a liter or more, while in a normal person the heart volume is 400-600 ml (of course, this figure is proportional to the person's height and weight). An increase in heart volume by 30-40% is a good indicator for a non-professional (let’s also not forget that professional athletes train from early childhood, laying the foundation - including stretching the heart; with age, the ability to stretch the heart decreases, as does other muscles, but at any age it is possible to stretch it).

They train the heart to stretch with the same cardio exercises in the heart rate zone of 100-150 (usually 100-130) beats per minute. This is the range of heart contractions in which the heart's stroke volume increases as much as possible in response to stress.

The second type of load is resistance load. Occurs when the heart has to pump blood through effort. This happens in three main cases.

The first is working through the resistance of skeletal muscles. If the muscles of the body are compressed as a result of force or static load, then the heart has to pump blood with considerable effort.

The second option is to work at a high heart rate (180 and above). With this mode, the heart, in pauses, when it should be filled with blood, does not have time to completely relax and fill with blood and works too often.

The third option is excess body weight, when the heart constantly has to pump blood through a massive “carcass”.

Peculiarities

At the same time, what’s interesting is that the heart doesn’t care what it pumps through – through excess fat or through excess muscle. The only advantage of hypertrophied muscles over hypertrophied subcutaneous fat is that if these muscles work adequately, then the heart also receives a volume load, which means it is stretched. In this case, the development of the heart (a combination of stretching and hypertrophy) will be adequate to the skeletal muscles. Remember sprinters who, even with an impressive mass, can run not only short, but also medium and even long distances, and some jocks who begin to feel short of breath when they stir a protein shake in a shaker.

As in a working muscle that is under load, under these conditions acidification occurs in the heart, which contributes to its hypertrophy - an increase in the thickness of the fibers of the heart muscle. Those. the heart increases in size, but the volume of its cavities does not increase, which means that the minute volume of pumped blood does not increase. And it may even decrease - after all, hypertrophy goes not only outward, but also inward (the entire thickness of the heart wall increases), which further reduces the volume of the heart chambers.

Roughly speaking, for one contraction of a stretched heart, a hypertrophied one will have to make 2-3, i.e. the heart has to work harder - every minute, every day, all your life. Which may shorten it somewhat.

The second point is when the wall of the heart becomes thicker, blood penetrates harder into it, and the heart begins to experience a deficiency of oxygen and nutrients. At first, the heart will compensatoryly increase in volume - oxygen deficiency leads to additional hypertrophy. However, if such conditions progress, then sooner or later everything may end either in dystrophy (painful weakening of the muscle as a result of insufficient nutrition), or the death of cardiomyocytes as a result of ischemia - this is a microinfarction or a real infarction.

However, within reasonable limits, hypertrophy in combination with dilatation (expansion of the heart) can be useful - after all, the heart also needs strength. They train her with work in which the pulse approaches 180 beats per minute. However, it should be borne in mind that the heart cannot work in this mode for a long time, ischemia and microinfarctions begin, which a person may not notice, but instead of dead fibers, connective tissue is formed, which over time can lead to a bunch of heart problems, even a real heart attack.

For this reason, interval training, if used incorrectly, can cause more harm than good - fortunately, most amateurs who are advised to do it as a means of “training the heart” do not have sufficient endurance and natural abilities to make the heart beat 180 beats per minute. However, you need to be extremely careful with such loads.

The second feature is that interval training cannot be done often - just like after intense strength training, the heart should rest. The duration of such rest should be 4-7-10 days, depending on the intensity of the load.

From a cardiac standpoint, strength training is a special case of high-intensity interval training, which also adds muscle resistance. It is for this reason that many cardiologists are terrified of heavy strength training and do not recommend their patients to do it, because it is “harmful for the heart” (at the same time, they themselves often smoke and are overweight - you might think this is useful). However, provided that the training process is compiled correctly, strength training does not pose a particular danger to the heart (we will not talk about professional athletes - there is a separate song, you know what - a requiem).

Save your heart

In order to save the heart and reduce risks, essentially two conditions must be met.

First, you need to provide all three types of loads that I talked about in this post in your training regime.

Despite the fact that it is moderate-intensity cardio exercises that stretch the heart best, they alone are not enough for the normal functioning of the body - after all, the heart does not work on its own. The hormonal background of the body also matters, which determines the ability to recover, the general state of the energy systems (if the energy systems of the body cells work well, then less blood needs to be pumped to provide the cells with oxygen - the load on the heart is lower), etc.

Therefore, the concept from the 80s of “running from a heart attack” failed, slow boring running did not really help anyone escape from a heart attack - you need a combination of strength, cardio and intense cardio exercises.

When performing strength exercises, you should avoid straining too hard and holding heavy weights for long periods of time, say, in the fight for the last record repetition. At least you don’t have to do this every workout! Give rest not only to your muscles, but also to your heart.

Intersperse heavy exercises with light ones, or pair two exercises with antagonists - this will help “pump out” blood from the muscle that was just worked, and reduce the burden on the heart.

Don't make strength training too long - two hours of work with a high heart rate is not at all beneficial not only for your heart, but also for the hormonal system, which is experiencing significant overload. Stay within 40-60 minutes, make your workouts intense, but fast, rhythmic, and moving.

Well, the second important condition is to get rid of excess weight if you have excess adipose tissue. And if your weight exceeds the norm due to muscles, then make sure that they are provided with sufficient metabolic resources.

How do you know if the cardiovascular system and energy systems of the body are adequately developed? Firstly, you must be physically able to give your body a fairly long load (such as running 3-5 km, or intense cycling for 30-40 minutes). Let me remind you that the standards are divided by age groups, and not by closet type - so we must strive to train the body harmoniously (taking into account specialization, of course - you cannot be a sprinter and a marathon runner at the same time, as well as a performing bodybuilder and a marathon runner).

The second indicator is resting pulse (you need to measure it in the morning after waking up without getting out of bed). If it is about 60-70 beats per minute, then this is normal. If it’s lower, great; if it’s higher, it’s an alarming sign that it’s time to change something.

And of course, once every year or two it doesn’t hurt to visit a cardiologist - an ECG and ultrasound of the heart won’t take much time, but they can tell a lot about your heart.

Physical education for blood vessels: regular exercise and movement are the best prevention!

Vascular dystonia is a common blood circulation disorder, the causes of which may be related to both genetic predisposition and external factors. Stress, lack of physical activity, smoking, consequences of past illnesses - all this leads to the fact that the blood vessels are in increased tone. The narrowing of the lumen leads to impaired blood supply and increased blood pressure, especially if there is a diagnosis, which significantly aggravates the course of these processes. Restoring proper blood circulation can help not so much as an active lifestyle and simple exercises for blood vessels.

Capillary training is a prerequisite for improving the vascular system

The smallest blood vessels are capillaries. They are responsible for the life of every cell of the body, delivering nutrients to it and freeing it from decay products. Capillaries permeate the entire human body, their total “length” is at least 60 thousand kilometers. If an obstacle is encountered in the path of blood flow in the form of an extremely narrowed vessel, then in the nearest cells there will be an accumulation of toxic decay products that will not be eliminated in a timely manner. This will lead to disease not only in the cardiovascular system, but also in other vital organs.

The Japanese scientist and healer Katsuzo Nishi called blood the “river of life” and created a whole system for healing the body through capillary training and exercises for:

• The simplest but most effective technique that can improve the condition of capillaries and blood circulation is vibration exercise. You need to do it in the morning, without getting out of bed. Raising your legs and arms up, you should simply shake them finely and frequently for 1.5 - 2 minutes. In addition to a kind of vibration massage of the capillaries, there is also a redistribution of lymphatic fluid, which helps cleanse the body of toxins and waste.
• Another exercise from Nisha’s arsenal is “Golden Fish”. Lying on a flat bed, you need to put your hands under your neck at the level of the fourth cervical vertebra, pull your toes towards you, and, straining very hard, reproduce small vibrating movements with your whole body, like a fish. This exercise helps get rid of excessive tone of the nerves located in the spine and promotes active blood circulation.

You need to train capillary vessels regularly, repeating the exercises twice a day - in the morning, after waking up, and in the evening.

Video: a set of exercises according to the Nishi system

How to get rid of cerebral vascular spasms

Poor circulation and the reasons why they occur. The clinical manifestations of spastic attacks are familiar to many. This

1. Regularly occurring changes in blood pressure;
2. Nausea, disturbances in speech and coordination of movements;
3. Tinnitus, memory impairment;
4. Fatigue and a sharp decrease in performance.

Vasospasm can be triggered by a stressful situation, a change in atmospheric pressure, or chronic diseases of the spine (for example). To minimize the risk of spasms, it is necessary to strengthen the blood vessels of the brain. This will be helped by a healthy diet, adherence to a work and rest schedule, medicinal herbs and special exercises.

To improve blood supply to the brain, daily gymnastics should include movements that require changing the position of the head - bending from side to side, rotating the head, flips and somersaults. When performing exercises, you must monitor your breathing and perform head movements smoothly, without jerking. If unpleasant sensations, darkening in the eyes, or severe dizziness occur, gymnastics should be interrupted and resumed after a short rest, reducing the intensity of movements.

A set of exercises to improve blood flow in the brain

• Performed standing, feet shoulder-width apart. Rotate your head clockwise and back for 2-3 minutes.
• I.P. - Same. Raise your hands up, interlace your fingers. Lean forward while performing “chopping wood” movements. Repeat 8 times.
• I.P. - Same. Swing your legs alternately: the left leg goes to the right hand, the right leg goes to the left hand.
• I.P. - the same, knees slightly bent. Stretch your arms to the sides and perform asynchronous rotations: rotate your left hand forward, your right hand back. Exercise improves memory and speed of thinking.
• I.P. – lying on your back, legs and arms extended along the body. Raise your legs straight as high as possible, supporting your lower back with your hands. Perform the “Birch” stand for up to 5 minutes.

Excellent gymnastics for the blood vessels of the brain is dancing. By performing dance steps, a person trains coordination, the blood is enriched with oxygen, and its circulation improves. Brain vessels become more elastic, their tone decreases. In addition, dancing is a great way to relieve emotional tension and get rid of stress. And this is a very significant factor in the improvement of brain vessels.

Video: a simple exercise to strengthen weak blood vessels

Strengthening the blood vessels of the legs - a confident step into a healthy life

The “payback” for walking upright is the increased load experienced by the veins of the legs. Weakness of the leg veins can lead to, and as a consequence, the occurrence of. There is no better way to prevent vascular diseases in the legs than movement. To reduce the load on the lower limbs, it is more effective to perform exercises in water. Swimming, water aerobics, taking balneological baths and even simply pouring cool water on your feet stimulates blood circulation and causes the blood vessels in your legs to contract and unclench with greater intensity. Such regular exercise for the vessels helps to strengthen them and makes the walls of the leg veins more elastic.

A set of exercises aimed at strengthening the blood vessels of the legs

• I.P. – standing on the floor, feet wider than shoulders. Bend forward and down, reaching the floor surface with your fingers. When performing bends, keep your legs straight.
• I.P. - sitting on the floor. Spread your legs as wide as possible, fold your arms at chest level, leaning forward to reach the floor with bent arms. Make sure your legs remain straight. After every 8-10 bends, take a minute break.
• I.P. - on my knees. Stretch your arms to the sides and start walking on your knees back and forth. If you are tired, lie down on the floor and restore your breathing.

Exercises to prevent venous insufficiency of the legs and varicose veins

Slow jogging is useful for improving the health of blood vessels in the legs. If you approach training without excessive fanaticism, dosing the intensity of the load and the duration of runs, then the benefits will be undoubted. Contraindications for training may include:

1. Eating shortly before a run;
2. Noise or buzzing in the ears;
3. Weakness in the legs;
4. Severely reduced blood pressure.

If you experience excessive fatigue or discomfort while jogging, it is better to stop, do a few breathing exercises to restore your breathing, and start walking. The intensity of training should be increased only when the body fully adapts to the increased physical activity.

Video: preventative exercises for legs

Healthy neck vessels are the key to good health

The neck is an extremely important part of the human body. It is here that the vital arteries are concentrated, through which the blood supply to the brain and spinal column occurs. Weakened neck muscles force a person to constantly strain to keep their head and back straight. This tension leads to compression of blood vessels and pinching of nerve endings. Hence – headaches, high blood pressure and other unpleasant symptoms.

By strengthening the neck muscles, you can restore the blood vessels in the neck and thereby get rid of ailments. Among the exercises, the main place is occupied by turns, tilts and rotations of the head. All movements should be performed extremely smoothly, not forgetting to monitor proper breathing. Chinese gymnastics, where there are no sudden and active movements, gives good results. Exercises for neck vessels and muscle strengthening can be performed both at home and at work - you do not need a specially equipped place for this.

Exercises to strengthen neck muscles

• Stand against a wall, trying to keep all parts of your body pressed tightly against the vertical surface. As you inhale, push yourself into the wall with all your might, tensing your neck muscles as much as possible. Hold your breath and maintain this position for 5-6 seconds.
• Sitting on a chair, you need to place your palm on your forehead and press hard, forcing your head to lean back. At the same time, straining your neck, you should resist the forward movement of your head. Such a “confrontation” with maximum tension should be held for 5-7 seconds, while breathing should be suspended. After the time has passed, exhale and rest for 10-12 seconds. Repeat movements 3 to 7 times.
• Similar movements are made with the head tilted forward and to the sides. This gymnastics is good because you can perform 1-2 exercises every hour during the day - this is extremely useful for dilating the blood vessels of the neck and brain.
• Slowly rotate your head in a semicircle, from one shoulder to the other, holding it in extreme positions. Repeat 8-12 times, gradually increasing the amplitude.

Video: exercises useful for VSD

How to train the heart and blood vessels?

In order to keep the blood vessels and heart in good condition for a long time, you need to pay maximum attention to their regular training. This is especially true for older people who, due to age, have reduced physical activity. A sufficient amount of oxygen and feasible physical exercise - this should not be forgotten by older people.

Training the heart and blood vessels should begin in the morning, immediately after waking up. Rotating your hands and feet is an exercise that will make your blood flow “wake up” and the blood vessels will dilate. Bends, squats and turns of the body must be performed while constantly monitoring the heart rate. If the pulse of an untrained person is within 90-100 beats per minute, then his heart still does not receive enough oxygen and blood. As the degree of general physical activity increases, the heart rate also increases. Accordingly, the heart works more efficiently and receives a sufficient amount of blood due to the good functioning of the aorta.

Several exercises for the heart and blood vessels

• Rise on your toes and walk with your knees raised very high.
• The legs are at shoulder width. Hands rise upward, clasping hands together. When the body tilts to the right, the right leg is moved to the right. Try to perform the tilt as deeply as possible. Repeat the same movements to the left side. Perform 8-9 times, remembering to control your breathing.
• Extend your arms to the sides and rhythmically clap your palms on the opposite shoulder. Right hand - left shoulder, and vice versa. Keep your body straight. Increase repetitions and tempo in the absence of unpleasant sensations in the heart area up to 50 times.
• Place your arms along your body, legs pressed tightly against each other. Make a full circle with your hands: back - up - forward. First carry out the rotation cycle in one direction, then change the direction to the opposite. Repetitions – from 10 to 50.
• Lying on your back, you need to raise your knees bent at an angle of 90° and imitate the movements of riding a bicycle. Do not hold your breath.
• While in a lying position, raise your outstretched legs to a height of 30-40 cm and make cross-shaped movements. Repeat 20-25 times.

Swimming, cycling, cardio exercises, and walking up the stairs help to actively train your heart. Just one thing should not be forgotten: the load should increase gradually. The main thing when doing exercises is not their quantity and intensity, but regularity. A strict cycle must be observed: load and relaxation. Then the muscle fibers of the heart will increase, the heart muscle and blood vessels will strengthen, and the benefits of training will become obvious.

Video: exercises to improve the cardiovascular system through muscles

Gymnastics for hypertension

Vascular training is especially important during. High blood pressure is often due to the fact that the walls of blood vessels lose their ability to relax and blood has difficulty “pushing” through the narrowed vessels. Adding to problems with high blood pressure are cholesterol levels on their walls. If you do not make any efforts to train slow-moving vessels, a chronic increase in pressure can lead to serious consequences.

Important! If you have hypertension, you should not perform bending, sudden swings of arms and legs, or all exercises that ensure blood flow to the head. You should not hold your breath while exerting muscle force - this can lead to an even greater increase in pressure.

Exercises for hypertensive patients

• Warm-up: walking around the room, with smooth turns of the body. The arms and legs perform non-sudden movements - short swings, bending, half-squats. When walking, you can perform circular movements with your pelvis. Duration – 5 minutes.
• Sitting on a chair, place your feet at a distance of 30-40 cm, raise your arms up. Lowering your arms down and moving them behind your back, bend forward towards your knees. At the same time, you need to keep your head straight, your gaze directed forward.
• Without rising from the chair, extend your arms straight to the sides, and at the same time raise your leg bent at the knee to your chest. At the same time, your arms are brought together in front of you, helping to hold the raised leg. Perform alternately with the right and left foot, 6-8 times.
• Hands to the sides - inhale, as you exhale, place your hands on your waist and tilt your body to the right. Repeat with a tilt to the left. You can perform the exercise both sitting and standing.
• Extend your arms to the sides, keep your body straight. Move your right leg clearly to the right, hold it at a height of 30-40 cm. Repeat the same movements with your left leg.

Video: exercises to normalize blood pressure

Breathing exercises

Breathing exercises greatly help to enrich the blood with oxygen, which is a natural factor. There are several practices of healing breathing exercises - Chinese Qigong gymnastics, Strelnikova breathing exercises, Buteyko deep breathing method, yoga. With all the variety of technologies, the principles of breathing are used with a great degree of similarity: a deep short breath through the nose, holding the breath and an almost imperceptible natural exit through the mouth.

During yogic breathing, inhalation is accompanied by protrusion of the abdomen, followed by exhalation after a pause - the abdomen is drawn in as much as possible. Several breathing exercises can reduce blood pressure and normalize vascular function. And mastering breathing practices will help you forget about hypertension for many years.

Video: breathing exercises for hypertensive patients

Therapeutic exercise after heart attacks and strokes

Physical exercise not only helps. Rehabilitation therapy in the post-infarction period involves the mandatory introduction of physical therapy exercises. The first complex of exercise therapy is prescribed to be performed while still in the hospital, under the supervision of a doctor. But even after discharge, the patient should perform special exercises daily, alternating between feasible exercise and relaxation, for at least half an hour. To restore the myocardium, a full supply of blood and nutrients is required, and this requires feasible physical activity.

Exercises on a chair, consisting of alternately raising and lowering the legs and arms, are performed at a leisurely pace, with strict adherence to the rhythm of breathing. Walking in one place, bending to the right and left, swinging your legs - these exercises should be done while controlling your pulse. The heart rate should not rise above 120 beats per minute.

The damage suffered can also be compensated by using massage and exercise therapy. To restore the body's lost ability to move, it is necessary to exercise systematically and diligently. The first exercises will have to be done with an assistant, but after some time, the patient will be able to perform the complex selected by the doctor independently. During physical therapy, it is important to avoid overwork and excessive stress. Regularity and systematicity in exercise therapy classes can restore the joy of movement.

Video: a set of exercises after a stroke

The most important muscle in our body is not the biceps, or even the pectorals. The most important muscle for a person is the heart. Not just your appearance depends on its training and size. This directly determines where you will lie after 60 years - on the beach or underground. Most people are in a complete mess about proper heart training.

HUMAN HEART

By regularly driving blood through the entire body, it creates such monstrous pressure that it can push a stream of blood to a length of 9 meters. The human heart is incredibly resilient. It is constantly, without rest, decreasing, reaching a monstrous figure - more than 40,000,000. cuts per year. Such a fantastically large load does not go in vain and is the reason for the very gloomy statistics of cardiovascular diseases in the modern world. “Motors” very often either use them incorrectly or destroy their “motor resource” by operating in the wrong mode. Meanwhile, it is very easy to adjust the functioning of the heart and train it. And just below you will learn about the correct and effective methods of training the cardiovascular system.

By the way, those who think that they don’t particularly need this: they say I don’t see the practical value of heart training, then you are very mistaken, because a trained heart increases functionality and endurance. Sometimes a person is very physically strong, and after working for 30-60 seconds he is all sweaty and begins to choke, although there seems to be strength in his muscles. This happens especially often among those who engage in martial arts. You look, the person seems to be healthy, and a minute later he’s all red and with his mouth open - take it and do with him what you want. Why is this happening?

CARDIOVASCULAR SYSTEM AND ENDURANCE

The heart is, in a broad sense, an electrical “pump” that constantly drives blood through the pipes (vessels) of our body. This system is called the cardiovascular system! Its task is to supply all the cells and organs of our body with the necessary amount of oxygen and other nutrients necessary for life. Once you understand this, you can see several relationships that are important for understanding the efficient functioning of the heart.

• The larger the body, the more blood it needs;
• The more blood is needed, the larger the heart is needed, or the more often it must beat;
• The larger the heart, the more blood it pumps at a time (more oxygen at a time);
• The smaller the heart, the more often one must contract to pump the required volume of blood;
• The larger the heart, the less often it must contract to pump the required volume of blood;
• The less often the heart contracts, the less it wears out over a lifetime.

For athletes, bodybuilders or other fans of strength sports, this is especially important, because in our case the situation is complicated by a large amount of muscle mass. Every extra 10 kg of muscle requires about 3 liters of additional oxygen per minute. In an average person, 1 liter of blood carries an average of 160 ml of oxygen. If we multiply this amount of oxygen by the amount of blood pumped per minute (which depends on heart rate), we will get the amount of oxygen delivered by blood per minute. If the load is very intense (180-190 heart rate per minute), then most average people will get about 4 liters of oxygen per minute.

Now imagine two twin brothers on a treadmill. One weighs 70 kg, and the second weighs 80 kg. So they ran. For the first, 4 liters of oxygen is enough for comfortable running, but for the second, for comfort, you need to pump not 4, but 6-7 liters of blood (to nourish the muscles). And the heart, if it is the same size as its brother’s and contracts at the same speed, will not have time to satisfy all organs with a sufficient amount of oxygen. The second one will very quickly begin to choke and will be forced to slow down.

How to fix it? Either reduce oxygen consumption (lose weight, which may not be acceptable), or increase the volume of the heart and blood distilled at a time. This, in fact, is the meaning of real heart training - to increase its internal volume, but the size itself.

• The larger the heart volume, the more nutrients the heart receives at a time;
• The larger the heart volume, the less often it can contract;
• The less often the heart contracts (works), the less it wears out.

L AND D – HEART HYPERTROPHY

Please note that we are talking about increasing the volume of the heart, not increasing the size of the heart - these are very important things. Because the first is very useful, and the second, on the contrary, is very harmful! The fact is that cardiac hypertrophy can be good and bad. When the increase in volume occurs due to stretching of the walls of the heart muscle (L-hypertrophy) - this is very good! This allows us to pump more blood at a time - which is what we need. But when the heart grows due to thickening of the walls of the heart muscle (D - hypertrophy) - this is very bad. This is the so-called myocardial hypertrophy due to a diastole defect. In general, such a common unpleasant thing as a heart attack is the consequences of precisely such changes in the heart.

HOW TO TRAIN YOUR HEART CORRECTLY?

How to achieve good hypertrophy and avoid bad? Everything is very simple. There is no need to work at a pulse close to maximum (180-190 beats)! You need to work for a long time, monotonously and often at an average pulse (110-140) beats per minute. For most, a pulse of 120-130 beats per minute is most often ideal. An average healthy person at rest has a pulse of 70 beats per minute. When such a person begins to do some kind of cyclical long-term work (training with weights, running or walking quickly), his pulse begins to increase in order to supply all the organs of the body with an increased amount of oxygen due to the load. His pulse reached 130 beats per minute. A person in this situation can stabilize the load and continue working without increasing intensity. If he continues this training for an hour, the “flexibility” of his heart will begin to improve. The muscles will drive a huge amount of blood through the heart and it will gradually begin to stretch. If you train this way often (2-3 times a week for 30-60 minutes), then over time the heart will stretch and its volume will increase significantly. Accordingly, the volume of blood pumped per pulse beat will increase, endurance will increase, and the number of pulse beats at rest will decrease.

How much can you “stretch” your heart? Twice is probable, but 50% guaranteed. In an ordinary person, most often the heart volume is about 600 ml. For a trained athlete, 1,200 ml is a fairly average common result. Unique professional athletes (MSM skiers, runners) have 1,500-1,800 ml. But this is already the level of an Olympic champion.

How quickly can you “stretch” your heart? For a pronounced result, it is enough to take about half a year (6 months) and then maintain this condition. With three workouts a week for 60 minutes, in half a year the heart stretches by 30-40%. If you can do this type of training every day, you can expect an increase in heart rate of 50% or more. In general, there is a very simple rule: the more time during the week the heart works at the desired pulse rate (120-130), the more and faster it stretches. With such an “easy” training regimen, no harmful changes occur in the heart, which will be discussed later. In this mode, the heart, due to the constant pumping of a large amount of blood, is forced to “stretch” in volume. Over time, you will have to increase the intensity of your activities in order to stay in the desired zone (120-130) heart rate, because... your heart will learn to pump more oxygen at a time. And the load, which at the beginning was sufficient to increase the heart rate to 130 beats per minute, will eventually drop to 120, then 110...100...etc.

HOW TO TRAIN IN PRACTICE?

Your goal: to achieve an increase in heart rate to 120-130 beats per minute and maintain the desired heart rate for 60 minutes.
You don't have to run to achieve this. Most often, doctors and trainers recommend running to train the heart. Why? Probably stereotype and simplicity. There is no need to explain why - it’s very convenient.

In fact, the heart absolutely doesn’t care; what matters to the heart is the volume of blood that it must pump to ensure physical activity. And what physical activity there will be is completely unimportant. The main thing is to maintain the desired pulse without “holes” and strong “peaks”. This can be achieved very easily by training with iron. You will only need to reduce the weights and do sets often enough so that your heart rate does not drop below 110-120 beats per minute. For example: you do 10-15 reps of the bench press, rest for 30 seconds (or immediately), do a set of bent-over rows, rest for 30 seconds and repeat the procedure again. Five cycles (approaches) will take about 10 minutes. Do six of these “double sets” per workout and you’ll get the required 60 minutes in the desired heart rate range.

THE CARDIOVASCULAR SYSTEM

An alternative can be anything: boxing, swimming, running, jumping rope. Any reasonably intense work. You can simply get into the habit of walking very briskly three times a week in your neighborhood. The main thing here is to control your heart rate.

There are two main ways to control heart rate: simple and fashionable.

The essence of the first is that you place the middle finger of your right hand in the area of ​​your left wrist on the inside (at the base of the thumb, this is where the nurse measures your pulse) or in the area of ​​the carotid artery (on the left side of the neck) and, feeling the pulsation, count the beats in 6 -th seconds (let’s say you got 10 beats), then multiply the result by 10 to find out the number of beats per minute (10X10=100). You need to place your middle finger (the thumb and index finger have their own strong pulsation and can get confusing). The longer period of time you count, the more accurate the result. You can count your pulse in 15 seconds and multiply by 4.

A more fashionable way is to buy a heart rate monitor. Which shows you your heart rate in real time with ECG precision. This is a very accurate method that will help you a lot if you decide to train your heart or burn fat. After all, low-intensity exercise is not only beneficial for training your heart. They also lead to the best fat burning.

MYOCARDIAL DYSTROPHY – “SPORTS HEART” DISEASE

Now let's consider the situation if we increase the intensity above 130 beats per minute. What happens to our heart during maximum contractions? With an average load, the heart contracts and stretches completely in order to pump blood, relaxing. This “relaxation” between contractions is called diastole. When the intensity of exercise is critical (heart rate 180-200 per minute), the heart is forced to contract very often and does not have time to stretch (relax) completely - diastole disappears. Before you have time to relax, you need to contract again! There is internal tension in the heart and blood does not pass through it well, which leads to hypoxia and the formation of lactic acid. The process is absolutely identical to that of muscle pumping. Acidification occurs, which leads to growth of the walls of the heart (hypertrophy). And if acidification continues for too long or too often, this leads to the death (necrosis) of heart cells. These are microinfarctions that the athlete usually does not notice. Everything would be fine, but the “dead” heart cells turn into connective tissue, which is “dead” ballast (it does not contract and does not conduct electrical impulses well - it only interferes). In other words, the heart can be large because of such “dead” tissue, but the useful part of the heart (living heart cells) can be small. This is myocardial dystrophy or “sports heart”.

Myocardial dystrophy develops due to a diastole defect (heart rate 180-200 per minute) and is the cause of death of many athletes due to cardiac arrest. Most deaths occur during sleep. But the cause is still microinfarctions obtained during very intense training.

You can often notice how different trainers immediately begin to drive teenagers or adult beginners according to the principle “The tougher, the faster they will get used to it.” This is pure stupidity and lack of knowledge. It is imperative to take into account the person’s preparedness and the state of his cardiovascular system. Examples:

Example 1:

Section. Two people: an experienced one and a beginner. The coach gives them intense work (crossfit, running, sparring, iron - it doesn’t matter what). But in an experienced person, the heart is trained and has a stretched volume of 1,000 - 1,200 ml. And the newcomer has a heart with a volume of 600 ml. Problem: what will happen? Answer: An experienced person’s heart rate will rise to 130 and he will complete the workout without any problems with benefits for the heart. But for a beginner, the heart rate will jump to 180-200... He will be red and out of breath. “Come on!” shouts the coach. "More!". And the beginner’s heart gradually dies at this time, causing micro-infarctions due to the diastole effect. A beginner does not train his heart, but ruins it, earning myocardial dystrophy.

Example 2:

Two guys came to training. One weighs 60 kg, and the second 90 kg. Their level of physical fitness is the same. The trainer therefore gives them the same level of intensity. Question: What will happen? Answer: The size of the guys’ hearts is the same (600 ml), but the size of the “consumers” is different. For the first, his heart size is enough to be in the heart rate range of 130, but the second needs to “feed” one and a half times more cells! The second one, with the same load, has a heart rate of 180-200! Microinfarctions and myocardial dystrophy!

Example 3:

The most common option is that people do not play sports all the time, but periodically go once a week, or even less often, to play football or basketball. At the same time, they don’t warm up and immediately give themselves a ragged pace of exercise! What happens in this case, is there any benefit from this? Hope you already know the answer! But we can add that the “ragged” rhythm is very useful when the heart is already stretched, and not vice versa. The big problem, especially for men, is that when they play sports seriously or not very seriously in their youth, they sooner or later give up on it, but very often, at the age of 30 - 45, they abruptly try to repeat their “childhood talents,” but their hearts are already not that it has not been trained for a long time, but the EGO is big - you need not to let us down and show everyone your class - this is where the biggest danger lurks!

HEART AND GYM

Know that cell death (myocardial dystrophy) is for life. You will be able to stretch the “living” part of the heart with proper training in the future, but your “dead” part of the heart will remain with you forever and it will always limit the work of the healthy part.

They often say that exercises with a barbell are harmful to the heart, it is better to run. This is not true because it doesn't matter what kind of physical activity you do. Only its level matters. You need to stay within the required (useful) range of loads for training. By the way, the gym is quite a useful thing in this regard - the pulse usually does not rise above 130-140 beats. But the heart of most bodybuilders is usually very weak for two other reasons: the large size of the “consumers” of oxygen with an average heart size and the long rest between sets when the heart rate drops below 100 beats.

If bodybuilders trained with shorter rest periods between sets, they would be smaller in size but with a much better trained cardiovascular system. On the other hand, the heart of a bodybuilder will often be better trained than the heart of a weightlifter or powerlifter due to the length of rest between sets and sudden explosive loads.

Try to improve while maintaining reasonableness and a balance between a healthy heart, external beauty and muscle volume!

Most people who work out in the gym often neglect training the most important muscle in our body - the heart. This muscle, which pumps blood throughout the body, is a major indicator of a person's fitness level. If you take the time to train your heart, you can achieve amazing results and improve your health. Your heart can even serve as a “compass” that can help you regulate your exercise and improve your workout performance. Once you understand how your heart works and how it can be used to regulate and improve your workouts, you will be able to appreciate the importance of this muscle.

A LITTLE THEORY ABOUT THE HEART

The size of the heart in adults is approximately 11-15 centimeters, and the transverse size is 8-11 centimeters. The mass of the fibromuscular hollow organ ranges from approximately 250 to 350 grams. It all depends on the gender of the person. Typically, a man's heart weight is approximately 300 to 350 grams, and a woman's is 250 to 300 grams.

Contrary to popular belief, this human organ is not located on one side of the body, it is located almost exactly in the center of your chest. Due to a slight displacement, the heart is located in the so-called pericardium or pericardial sac. Your heart is responsible for pumping about six liters of blood throughout the human body. On average, about 72 contractions occur per minute. For most people, a normal heart rate is approximately 60 to 90 beats per minute. If a person exercises regularly, this frequency can decrease by 10-20 beats per minute. As studies show, with each decade there is a decline in heart rate, that is, the older you are, the lower your heart rate.

There are many ways to determine whether your heart is healthy or not. A healthy heart should beat at approximately the same rhythm, which will change depending on the level of stress that a person receives during training and the level of oxygen starvation. A healthy heart has a large volume, which refers to the amount of blood it pumps. A healthy heart does not have to constantly work at full capacity to pump blood, as the heart rate will always be below average. Blood pressure is another indicator of heart health and should be in the range of 120 over 80.

Different types of training can have different effects on the functioning and further development of the heart. For example, aerobic exercise has a very positive effect on the organ, increasing its volume. Even short, but regular cardio training can have a good effect on the functioning of the heart and reduce heart rate by increasing volume. Regular heart training can increase the speed at which the organ recovers after intense physical activity. Intensive training has been proven to have a positive effect on lowering blood pressure. In addition, regular cardio exercise can increase the concentration of hemoglobin in the blood, which can improve the efficiency of transporting oxygen to cells to avoid oxygen deprivation during exercise.

AVERAGE AND MAXIMUM HEART RATE

The average heart rate for an adult is approximately 72, or 75 for a woman and 70 for a man. The lowest recorded heart rate is 28 beats per minute. This record figure is attributed to a Spanish cyclist named Miguel Indurain. Many athletes have heart rates between 30-40 contractions without load. In medicine, such a low heart rate is called bradycardia (brady - slow; cardia - heart). Bradycardia characterizes heart rate and has nothing to do with any diseases and so on. Also, there is such a thing as tachycardia, which means an increase in heart rate to a high level, more than 100 beats per minute. This is a very dangerous disease for human health. There are pathological tachycardia, which occurs at rest, and tachycardia as a normal physiological phenomenon as a result of intense physical activity during training. However, even if the heart rate increases due to exercise, it is still a very dangerous and not desirable condition for the body and cardiovascular health.

Here is another useful table that can be used to determine the risk of cardiovascular complications in patients with IHD (Coronary Heart Disease) and hypertension (Arterial Hypertension).

The concept of maximum heart rate was developed to help people exercise safely and effectively. The traditional formula for calculating the maximum heart rate for a person is 220 minus the person's age. For example, if your age is 30 years old, then your maximum heart rate will be 190 beats per minute. As you may have noticed, heart rate decreases with age. However, this formula is not entirely accurate, since there are many factors that affect a person’s heart rate, such as: heart volume and size, blood pressure, the ability of the heart to recover after physical activity, so a new formula was later proposed that can be used to more accurately calculate the athlete's heart rate. The Tanaka method was used as a basis.

So why should you worry about your heart rate? Your heart rate is an indicator of your workout. In order to monitor and understand your heart rate, you must understand in what situations certain energy sources are used during training. There are three main sources, namely: ATP and CrP, glycolysis and aerobic sources.

The ATP and KrF system is the most familiar among bodybuilders. This is a system in which your body is forced to perform work without oxygen support, that is, during strength training. The supply of these molecules is very small. When you lift heavy weights, it is in those first 1-3 seconds of the lift that these energy compounds are used up. After ATP is consumed, CrP molecules (creatine phosphate) are put into operation. The supply of these substances predominates over ATP, it provides you with energy for 5-10 seconds and is designed for strength work, for example, when doing squats with a barbell or deadlift. This system is the basis of powerlifting, shot put, and short-distance sprinting, that is, those sports in which the load is very large, but short-term. After using up Adenosine Triphosphate and CRP, the body moves to the stage of breaking down muscle glycogen, which provides a longer workout (up to 3 minutes). The most effective system for training the heart is the aerobic process, which uses oxygen for energy.

All these sources are used by the body gradually, depending on the type of physical activity. As you understand, if you take strength training designed to lift heavy weights, they mainly use ATP And KrF, and oxygen, which is so important for training the heart, begins to work only with prolonged exercise. It is because of this that it is recommended to do aerobic exercise regularly and do cardio exercise from time to time.

The rate at which your heart beats can help you determine which energy system is dominant at any given time during your workout. Once you have determined your maximum heart rate, you can determine the zones in which you can burn fat, build muscle, and so on. Here's an example of common training zones: 50-60% - low-intensity loads, which are suitable for those people who want to burn a few calories with minimal impact on the muscles; 60-70% is the most effective zone for burning fat deposits; 70-80% – aerobic zone; 80-90% – anaerobic zone is also very effective for burning excess fat; 90-100% is the maximum zone.

CONCLUSIONS

It is very important to monitor your heart rate as this will help you determine your training goal and adjust it to achieve your goals. It is also very important to perform aerobic exercise, since due to the high-intensity work of the heart, it increases in volume, which allows it to pump more and more blood. Imagine that a person constantly performs strength exercises and does not pay attention to aerobic exercise at all. That is, the body increases, but the heart remains approximately the same as it was before. As body weight increases, the volume of blood in the human body increases. Imagine, an athlete increased muscle mass from 70 kg to 100 kg, but his heart remained the same as it was at the athlete’s initial weight. That is, there will be a very large load on the heart due to the large influx of blood.

Strength loads are not very effective for training the heart, as it was mentioned earlier, the training itself with heavy weights is designed to consume ATP and KRF to perform a minimum number of repetitions, while the aerobic process is not involved. At the same time, performing long-term intense exercise with a heart rate of 70-80% of the maximum number can help not only improve the condition of the heart and increase its volume, they are very effective in burning excess fat. This does not mean that if you are trying to gain muscle mass, doing aerobic exercise is prohibited. They can be combined with strength training, building muscle mass and at the same time paying attention to heart training. You can read more about how to burn fat without losing muscle mass here.

That's all. In the next article, we will look at the most popular exercises for training the heart.

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Take care of your heart, what to do for this until it makes itself felt. Problems usually accumulate unnoticed, without appearing until a certain moment. Mortality due to heart disease is high on the list, with heart attacks and strokes becoming younger. That is why it is important to pay timely attention to the heart and blood vessels and strengthen them, first of all, through physical activity. Training the heart and developing endurance, stress on blood vessels - all these are important elements in the life of a healthy person.

Why is it necessary to stress the heart and blood vessels?

1. A decrease in the amount of C-reactive protein, which favors the appearance of inflammatory processes in the body.
2. Reducing blood pressure and triglycerides.
3. Raising good cholesterol levels.
4. Regulating blood sugar and insulin.
5. Weight loss.

Inactivity provokes problems with the heart and blood vessels. Cardiac training occurs when the strength of contractions increases and the heart rate increases during periods of stress. At the same time, the blood vessels are also trained.

Exercises to train your heart

In fact, the range of such exercises is quite wide. Heart training is carried out through cardio and aerobic exercise. You can go jogging, ride a bike for at least half an hour a day, jump rope, swim in the pool, do aerobics and step, dance, or just go for walks for 20 minutes in the evening, and give up the elevator. It is recommended to adhere to the following rules:

1. The optimal heart rate is one hundred twenty to one hundred thirty beats (not higher than 130 and lower than 110).
2. You cannot arrange training sessions lasting more than an hour (for weak blood vessels - 30 minutes).
3. Conduct these classes two or three times during the week.

Heart training by running is also beneficial. Don't turn it into a routine. Jogging three or four times a week for 20 minutes, monitor your condition. If you feel any discomfort, go for a walk.

Other factors

Stress, environment and nutrition gradually bring blood vessels into increased tone, which affects blood pressure. In such a situation, do not rely only on the help of pharmaceutical drugs; you need to restore full blood circulation, and above all in the capillaries. Training your heart and blood vessels will help you with this. Vibration exercises will be effective: in the morning in bed, raise your arms and legs, shake them for about two minutes. This is how the capillaries are vibrated and the lymph is redistributed, through which the body is cleansed of toxins and waste. It is advisable to repeat the exercise in the evening before bed.

1. Stop smoking.
2. Lose weight if you are overweight.
3. Follow your doctor's recommendations for taking medications.
4. Eat less salt.
5. Sleep 8-9 hours.
6. Eat a varied, wholesome, healthy diet.

“Panangin” nourishes and strengthens well, influencing metabolic processes in the heart, improving its functioning, preventing early aging of the myocardium, and preventing the appearance of atherosclerosis, high blood pressure, and arrhythmia. It is recommended for healthy people as a means to strengthen the heart muscle and for the prevention of vascular diseases. Panangin contains potassium and magnesium, which can also be obtained daily from food. Eat spinach, seaweed, lentils, oatmeal, sunflower seeds, wheat bran, flax oil, fish oil to cleanse blood vessels.

Heart training: pulse and its indicators

How to determine the intensity of training to achieve results? We determine the maximum heart rate, it is individual. You need to subtract the number of your age from 220. The result obtained is your maximum heart rate. The heart improves at 50-60% of the maximum heart rate. At the same time, the condition of the cardiovascular and respiratory systems improves. A rise in heart rate to 80% of the maximum covers a larger number of blood vessels, pulmonary ventilation increases, and the size and strength of the heart increases. Training in the red line zone (80-90% of the maximum) is carried out in good physical shape, under medical supervision.

We are developing further

Don't forget that training your heart and developing your endurance should receive equal attention. All stages of increasing the intensity of exercises must be completed gradually, slowly, so as not to harm the heart and blood vessels and develop their endurance. The key to success is regularity. If you go to the pool or ride a bike several times a week, then morning exercises should be done daily. In addition to the previously recommended shaking and turning, we recommend a number of exercises for the heart and blood vessels:

1. Walking on your toes, raising your knees high.
2. Hands above your head in a lock, legs apart. Deep
3. Hands to the sides, bring them together, slap your shoulders.
4. Rotation of the arms forward - up - back and vice versa.
5. Simulation of cycling in a lying position.
6. Cross-shaped movements of the legs at a height of 30-40 centimeters from the floor in a lying position.

We remember: it is not the number of exercises and the intensity of the load that is important, but the regularity. The load should increase gradually. After it, relaxation is necessary so that the muscle fibers increase, and the heart muscle and blood vessels are strengthened and their endurance increases.

Strengthening the heart and folk recipes

It is very important that the heart muscle receives the necessary vitamins; training alone cannot do this. Here are some tips from healers:

1. Mix chopped dried apricots, walnuts, figs, lemon with peel, raisins, honey. Take 250 grams of everything. Keep refrigerated. Take a tablespoon three times a day.
2. Take a tablespoon of hawthorn for one and a half glasses of water and boil for thirty minutes. Drink a quarter glass three times before meals.
3. Take 10 grams of lemon balm, St. John's wort, birch leaves, 30 grams of fireweed. Steam a tablespoon per 300 ml of water. Take a glass three times a day.
4. Place a tablespoon of buckwheat in 500 ml of water and leave for 2 hours. Drink one glass three times.
5. Pour five tablespoons of rosemary herb into 100 ml of vodka and leave for 7 days. Take twenty-five drops three times half an hour before meals.