Distilling blood regularly through the whole body, the heart creates such a monstrous pressure that it can push a stream of blood to a length of 9 meters. It is incredibly resilient: constantly and without rest, it shrinks, shrinks, and shrinks - up to 40 billion times a year.

Such a fantastically large load is not in vain and is the reason for the very gloomy statistics of cardiovascular diseases in the modern world. "Motors" very often either do not use correctly, or destroy the "motor resource" by working in the wrong mode. Meanwhile, it is very easy to set up the work of the heart and train it.

A trained heart improves functionality and endurance. There is a person who is very strong physically, and after 30-60 seconds of work he is all sweaty and starts to choke, although there seems to be strength in the muscles. This is especially common among those guys who are engaged in martial arts. You look, it seems like a healthy person, and in a minute all red and with an open mouth - take it and do whatever you want with it. Why is that?

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Cardiovascular system and endurance

The heart is, in a broad sense, an electrical "pump" that constantly drives blood through the pipes (vessels) of the body. This system, in general, is why it is called the cardiovascular system. Its task is to supply all the cells and organs of the body with the necessary amount of oxygen and other nutrients necessary for life. Once you understand this, you will be able to see and realize several dependencies that are important for understanding the effective work of the heart:

• The larger the body, the more blood is needed for it.
• The more blood you need, the more your heart needs, or the more it needs to 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 frequently 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 bodybuilders or other amateurs power types sports, this is especially important: in their case, the situation is complicated by a large number of muscle mass. Every extra 10 kg. muscles require about 3 liters of supplemental oxygen per minute.

In an ordinary person, 1 liter of blood carries an average of 160 ml. oxygen. If you multiply this amount of oxygen by the amount of blood pumped per minute (which, by the way, depends on the heart rate), you will get the amount of oxygen delivered by the blood per minute. If the load is very intense (180-190 heartbeats per minute), then most average people will get about 4 liters of oxygen per minute.

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Now imagine two twin brothers on a treadmill. One weighs 70 kg, and the second is a jock and weighs 80 kg. Here they run. For the first one, 4 liters of oxygen is quite enough for a comfortable run, but for the second (“pitching”), 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 that of a brother, and contracts at the same speed), will not have time to satisfy all the organs with enough oxygen. Kachek will quickly begin to choke and will be forced to slow down.

How to fix it? Either reduce oxygen consumption (lose weight), or increase the volume of the heart and blood distilled at a time. This, in fact, is the meaning of training the heart - to increase its internal volume.

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

L and D - cardiac hypertrophy

Pay attention, it is said - an increase in the volume, and not 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 the stretching of the walls of the heart muscle (L-hypertrophy) - this is very good: it allows you to pump more blood at a time - which is what we need. But when the heart grows due to the thickening of the walls of the heart muscle (D - hypertrophy) - this is extremely bad: the so-called myocardial hypertrophy due to a diastolic defect. We will not fool our heads with terminology, we will only dwell on the fact that this causes a heart attack.

Source: depositphotos.com

How to train the heart? How to achieve good hypertrophy and avoid bad?

Everything is extremely simple. You do not need to work in a pulse close to the maximum (180-190 beats). You need to work for a long time and often at an average heart rate (110-140) beats per minute. For the majority, a pulse of 120-130 beats per minute is most often ideal. An ordinary healthy person at rest has a pulse of 70 beats per minute. When such a person begins to do some kind of cyclic long work(training with iron, running or walking fast) 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. Here his pulse reached 130 beats per minute. A person in this situation can stabilize the load and continue to work without increasing the intensity. If he continues this training for an hour, then the "flexibility" of his heart will begin to improve. Muscles will distill a huge amount of blood through the heart and it will begin to gradually stretch. If you train like this often (from 3 times a week for 60 minutes), then over time the heart will stretch and its volume will increase significantly. Accordingly, the volume of blood pumped in one beat of the pulse will also increase. Along with it, endurance, and the number of heartbeats at rest will decrease.

Source: depositphotos.com

stretch heart

How much can you "stretch" the heart? Twice is very likely. 50% guaranteed. In an ordinary person, most often the volume of the heart is about 600 ml. A trained athlete has 1200 ml. is a fairly common result. Cool athletes (MSMK skiers, runners) have 1500-1800 ml. - the level of the champion of the Olympic Games.

How fast can you "stretch" the heart? For a pronounced result, half a year (6 months) is enough. With three workouts a week for 60 minutes, in half a year the heart is stretched by 30-40%. If you can do these workouts every day, then count on a heart increase of 50% or more. In general, there is a very simple rule here: the more time during the week the heart works at the desired pulse rate (120-130), the more and faster it stretches. With such a "light" training regimen, there are no harmful changes in the heart. In this mode, due to the constant pumping of a large amount of blood, it is forced to “stretch” in volume. Be ready: over time, due to addiction, you will have to increase the intensity of classes in order to stay in the desired zone (120-130 heartbeats).

Due to malnutrition, age-related changes, stress, the heart muscle wears out. There are dystrophic changes in tissues leading to cardiovascular diseases. Preparations for strengthening the heart reduce cholesterol levels, stimulate metabolic processes and saturate the myocardium with the necessary elements for smooth operation.

Over the course of a lifetime, the heart wears out and you have to take drugs to strengthen the heart muscle.

Indications for the use of funds to strengthen the heart

Fortifying heart drugs are used in prophylactic and medicinal purposes. It is useful to drink them for people over 35 years of age to reduce the load on the organ and improve vascular patency.

Indications for medicines are:

• pathology of cerebral vessels;
• pressure surges;
• circulatory failure;
• rhythm failures;
• myocardial diseases;
• rehabilitation after a heart attack.

With pressure surges, take drugs for the heart

Preparations for strengthening the heart muscle are useful for athletes during the period intense training. They are used in bodybuilding during extreme physical activity. Medicines are shown to people who are engaged in hard work or work in hazardous industries. Heart funds are prescribed in old age and in the treatment of chronic diseases that have a negative effect on the myocardium: diabetes mellitus, hypothyroidism.

It is impossible to make a decision on taking medications on your own - contact your therapist or cardiologist.

Classification of drugs to improve heart function

The table shows the classification of medicines that improve heart function.

medicinal group	Action
Cardioprotectors. These include statins, antiplatelet agents, and beta-blockers.	They improve the function of the heart muscle, restore metabolic processes in the myocardium, and reduce the load on the organ. Statins reduce the concentration of cholesterol in the blood, beta-blockers normalize the rhythm, blood pressure and used for heart failure. Antiplatelet agents are used to thin the blood and prevent vascular atherosclerosis.
Cardiotrophics (Pacemakers)	They promote tissue regeneration, participate in glucose metabolism, and help saturate the heart with oxygen. Their use normalizes the metabolism in the myocardium, the contractility of the heart muscle and improves coronary circulation.
Metabolic drugs	Provide nutrition to the heart muscle, eliminate hypoxia, activate the metabolism of glucose and oxygen. They improve metabolism in cells, saturate tissues with iron and other substances, accelerate oxidative processes, and neutralize toxins.
vitamins	Designed to protect the circulatory system and heart from functional failures. They have a complex effect, strengthening the myocardium, vascular walls, lowering cholesterol. Vitamins normalize lipid metabolism and general well-being.
Potassium and magnesium preparations	It is prescribed to increase the level of calcium and magnesium in the body. The lack of trace elements causes swelling of the myocardium, impaired contractions and spasms. Medications relieve seizures chronic fatigue, reduce the load on the heart during physical work.
Nitrates	Nitrogen-containing compounds relax the vascular walls, remove spasm, and reduce myocardial oxygen demand.

List of drugs for strengthening the heart alphabetically

List of drugs prescribed for cardiac support and their pharmacological action.

The metabolic agent is made on the basis of calf blood extract. Available in tablets and glass ampoules.

Actovegin - capsules for injections after a stroke

Actovegin improves metabolism, trophism and regenerates damage.

They practice after a stroke, with vascular disorders in the brain, to protect cells from hypoxia and nourish myocardial tissues.

Contraindications include:

• heart failure;
• pulmonary edema;
• individual intolerance.

Daily dose 10-20 ml for 2 weeks. The agent is diluted with saline and administered drip. According to the doctor's prescription, therapy can be continued for another 2-3 weeks. Actovegin drink 1-2 pieces 3 times a day for 30 days.

The price of 5 ampoules of 5 ml is 570 rubles. Tablets of 200 mg 50 pieces cost 1450 rubles.

Vitamin preparation, regulates metabolic processes, saturates tissues with vitamins, reduces capillary fragility, removes toxins, strengthens vascular walls, and normalizes blood microcirculation. Askorutin is prescribed to eliminate edema, restore blood flow and strengthen the defenses. Restrictions on use include intolerance to substances.

Askorutin - vitamins that saturate the muscle with minerals

The dosage is 1 tablet 2 times a day after meals. The duration of the appointment is determined by the doctor for each patient individually.

The price of Askorutin No. 50 is 50 rubles.

Doppelhertz Energotonic-H

Sweet vitamin syrup helps the heart by strengthening the walls of the myocardium.

A tasty medicine improves efficiency and concentration, stimulates the body's defenses, saturates tissues with useful substances, and strengthens the walls of blood vessels.

Doppelgerz Energotonic-H take 1 tbsp. l. 3 times a day for a month.

The cost of a bottle of syrup with a capacity of 250 ml is 500 rubles.

The drug has vasodilating properties, improves myocardial contractility, tissue blood supply and belongs to the cardioprotective group. Produced in liquid form in 50 ml vials.

Leuzea liquid extract dilates blood vessels

Contraindications for use:

• alcoholism;
• diseases of the liver, kidneys;
• insomnia;
• epilepsy;
• infectious processes.

The instructions for use indicate that the liquid is taken 20 drops, dissolving in 100 ml of water, before meals 2-3 times a day. Duration about 1.5 months.

The price of Levzei extract is 85 rubles.

The drug is sold in the form of small heart-shaped tablets and belongs to the group of antiplatelet agents. The Cardiomagnyl formula includes acetylsalicylic acid at a dosage of 150 and 75 mg. An additional component is magnesium hydroxide. The indication for use is a risk factor for the development of heart disease.

Cardiomagnyl is taken during rehabilitation after a heart attack

It includes:

• obesity;
• high glucose levels;
• hypothyroidism.

Cardiomagnyl is in demand for the elderly and mature people with vascular thrombosis, during rehabilitation after a heart attack. It is forbidden to drink with gastric bleeding, cerebral hemorrhage, lack of vitamin K and bronchial asthma. Prescribed with caution in the 2nd trimester of pregnancy, with gout and stomach ulcers.

For preventive purposes and for treatment, the pills are taken 1 time per day with water. The course is determined individually.

Price No. 30 Cardiomagnyl 150 mg - 200 rubles, No. 100 for 150 mg - 350 rubles, No. 30 for 75 mg -125 rubles.

One of the best vitamin complexes for the myocardium in capsules - Doppelherz Cardio Omega includes natural salmon fat, vitamins E, B6, B12, folic acid. The components have a good effect on the cardiovascular vascular system reduce the risk of atherosclerosis.

Potassium Orotate is taken to replenish the body with potassium.

Cost No. 20 for 500 mg 140 rubles.

Coenzyme Q10 forte

Useful vitamins for the heart stimulate energy production, reduce fatigue, they are practiced with excessive physical exertion and in bodybuilding. The drug reduces the risk of developing cardiovascular diseases, strengthens the immune system, improves metabolism in cells.

Coenzyme Forte reduces body fatigue

Coenzyme Q10 forte take 1-2 capsules after breakfast. The duration of therapy is a month.

The price of 30 capsules in pharmacies is 270 rubles.

Magne In 6 fort

Magne B Forte restores metabolism

Tablets are taken 1 piece 3 times a day, without chewing, with water immediately after meals. Therapeutic course 1 month.

The price of Magne In the 6th forte for No. 40 is 520 rubles.

The drug refers to cardiotrophics and magnesium-containing drugs. It is sold in the form of white tablets containing 500 mg of magnesium.

Magnerot is necessary to improve the transmission of nerve impulses in muscle tissue, normalize metabolism and heart rate. It relieves pain in the chest, soothes nervous system, does not allow convulsions.

The drug is prescribed for magnesium deficiency, for the treatment and prevention of heart attack, angina pectoris, poor coronary circulation.

Magnerot is taken with a lack of magnesium in the body

Contraindications to therapy are:

• kidney failure;
• stones in the kidneys;
• excess magnesium and calcium;
• bradycardia.

The price of the drug for restoring the work of the heart for No. 20 is 290 rubles, for No. 50 - 620 rubles.

The metabolic agent stimulates cellular energy exchange, improves myocardial contractility, blood microcirculation and blood supply to brain tissues. It has antioxidant activity and neutralizes the action of toxins.

Mexicor stimulates metabolism

1. Mexicor is produced in transparent glass ampoules of 2 ml.
2. The solution is in demand in the complex treatment of a heart attack, coronary disease heart, circulatory disorders.
3. Prescribed to increase efficiency, attention and relief of excessive anxiety.

The prohibition for treatment is individual intolerance, pregnancy, pathologies of the liver and kidneys. To reinforce the function of the heart, the drug is administered intramuscularly and intravenously with a dropper, diluted with saline or glucose.

The course of treatment is determined individually. Average duration 2 weeks. Daily rate should not be more than 800 mg.

The cost of 10 ampoules of Mexicor is 350 rubles.

Vitamins that improve heart function include a complex of substances that increase blood circulation and strengthen the myocardium. It is recommended to take it to athletes during intensive training and to ordinary people for the prevention of heart disease in a course of 30 days, which is repeated after a month.

Directs - vitamins that improve blood circulation

The cost of Directing No. 60 from the Evalar company is 330 rubles.

The small white tablets are classified as nitrates and contain 500 micrograms of nitroglycerin. They practice for the relief of angina attacks and for the prevention of cardiac disorders during stress and physical exertion.

When not to use:

• childhood;
• low pressure;
• cardiogenic shock;
• pericarditis.

Nitroglycerin is used to prevent heart disease

Nitroglycerin is placed under the tongue and slowly absorbed. For a single dose, 1-2 tablets are enough. The therapeutic effect is noticeable after 1-2 minutes, chest pain disappears. When improvement does not occur after 5 minutes, the use of the drug is indulged. If the intensity of the attack does not decrease, then call an ambulance.

The cost of Nitroglycerin in pharmacies is 40-70 rubles.

Panangin has a positive effect on metabolic processes

Appoint for cores at:

• arrhythmias;
• heart failure;
• heart attack.

Panangin can not be used if Addison's disease, renal failure, cardiogenic shock is diagnosed. The daily norm is 3 tablets 3 times after meals. The duration of use depends on the patient's condition and is determined individually.

Price No. 50 is about 140 rubles.

The drug is classified as a cardiotrophic. Riboxin eliminates oxygen starvation of tissues and has an antiarrhythmic effect.

• heart attack;
• myocarditis;
• cardiomyopathy;
• dystrophy of myocardial tissues.

Riboxin has an antiarrhythmic effect

Produced in the form of a solution for injections and tablets. The liquid is administered once a day, dissolving 1 ampoule in 200 ml of sodium chloride. Tablets are taken 200 mg 3 times a day before meals. The duration of treatment is determined by the doctor.

Riboxin is contraindicated in gout, individual intolerance and renal failure.

The cost of 10 ampoules of 10 ml is 60 rubles. The price of 50 tablets of 200 mg is 75 rubles.

Cardioprotector with immunomodulatory and antioxidant activity. It saturates tissues with oxygen, reduces the ischemia zone, restores metabolism and is a good stimulant of cardiac activity.

Thiotriazolin saturates tissues with oxygen

Thiotriazoline is produced in the form of a solution and tablets. Injections are given intramuscularly, 2 ml 2-3 times a day, or administered by drip, diluting 2 ampoules in saline, for 5 days. Then the patient is transferred to tablets and prescribed 100 mg of medication for 3 weeks.

Prohibitions include sensitivity to ingredients, pregnancy, kidney disease in the acute stage.

Thiotriazolin refers to expensive drugs. The price of 10 ampoules of 4 ml is 1020 rubles. Tablets of 100 mg cost 450 rubles for 50 pieces.

Included in the group of cardioprotectors, sold in tablets of 10 mg. Erinit is prescribed for the prevention of angina pectoris. Active substances dilate blood vessels and restore normal heart rhythm.

Contraindications to treatment:

• acute heart attack;
• disorders of cerebral circulation;
• head injury;
• glaucoma;
• sensitivity to components;
• pregnancy.

Erinite is taken to prevent angina

The medicine should be taken 1-2 tablets an hour before meals with water, 3-4 times a day. The duration of therapy varies from 2 to 4 weeks.

The price of Erinite No. 50 is about 80 rubles.

To improve cardiac performance, take medicines only as directed by your doctor. Improper treatment can reduce the elasticity of the vascular walls and trigger the development of dystrophic changes in the myocardium. The cardiologist prescribes cardioprotectors, cardiotrophics, metabolic drugs, vitamins, potassium and magnesium-containing agents or nitrates, focusing on the person's condition. Responsible approach guarantees efficiency with strict adherence to instructions.

Impressive muscle mass and exorbitant loads during training form the so-called heart of an athlete in bodybuilders with experience. It is enlarged, contracts more often, beats more powerfully - and wears out faster. In order to avoid problems, power athletes need special care and support for their motor.

Prevention of heart pathologies in bodybuilding

Doctors are convinced that strength training is not safe for the cardiovascular system. Many famous bodybuilders passed away in the prime of life - their heart could not withstand the stress. It must be strengthened - it has become an axiom for everyone who wants to have relief muscles and maintain health. It is dangerous to work with full gear in the gym without properly selected drugs and dosed cardio training.

Contraindications to power sports

If an athlete begins to actively "pump muscles", he must imagine how his heart muscle will change during training.

Influence of static loads on the cardiovascular system

• Strength exercises create maximum and prolonged tension of the muscles of the body, in which the blood vessels are compressed. To push blood through them, it is necessary to create additional pressure - this is how hypertension appears as a result of training.
• The heart muscle under static tension must contract with greater force in order to ensure normal blood flow. Constant training forms an increase in the myocardium (D-hypertrophy), it becomes more powerful and thicker, but its chambers - the atria and ventricles - shrink in volume and contain less blood. To pump all the blood, the muscle must contract more often. Tachycardia develops, increased heart rate (pulse 90 beats or more at rest).
• An increase in muscle mass requires large volumes of blood: for every 3 kg of muscle, oxygen is needed in the amount of 1 l / s. The heart needs extra effort to deliver blood to all muscle tissues. The increase in body weight is another reason for the increase in the myocardium and the frequency of its contractions.
• An increase in the heart muscle is not accompanied by vasculature - the appearance of new blood vessels that feed the heart itself. It starves due to lack of oxygen - there are signs of ischemia.

Thus, even absolutely healthy people put their body at risk during strength training. An even greater danger is gym for those with pathologies.

Diseases in which strength training is unacceptable

Bodybuilding is dangerous for people who have such abnormalities in the work of the cardiovascular system:

• hypertension
• heart failure - weak myocardial contractility;
• insufficiency of heart valves, in which blood flow begins in the opposite direction;
• congenital heart defects;
• pathology (aneurysms, narrowing, thrombosis) of the coronary vessels;
• inflammation of the myocardium;
• violations of the rhythm of the heartbeat (attacks of tachycardia up to 200-250 beats / min.).

Hidden heart defects are detected during consultations with a cardiologist, instrumental studies (ECG, echocardioscopy) at rest and after exercise.

Symptoms of the first pathologies

A healthy heart during training can detect the first signs of deviation from normal functioning. Most often, athletes notice:

• recurring chest pains;
• interruptions in the heartbeat (extrasystoles);
• increase in heart rate.

Pain syndrome is a sign of lack of oxygen, which is caused by a violation of blood circulation in the heart muscle itself. Pressing pain with radiating left hand and under the scapula - the first signs of coronary heart disease (CHD). The cause of the development of coronary artery disease may be high blood pressure due to exercise stress. Cardiac starvation gives rise to diseases such as angina pectoris, heart attack, cardiosclerosis. At the first pain in the chest, it is necessary to adjust extra food heart with drugs.

Extrasystoles - interruptions in the work of the myocardium - may be the result of high physical exertion and do not pose a danger. But if they are associated with organic muscle damage, ventricular dysfunction or ischemia, then training should be stopped. Not every practicing cardiologist can understand all types of arrhythmias in an athlete, so you need to contact a sports doctor with such a problem.

An increase in heart rate is the result of incorrect loads in training. When an athlete works at maximum intensity, the heart rate (HR) reaches critical values ​​​​(180/200 beats per minute). At this speed, the muscle does not have time to relax (diastolic defect), which disrupts its nutrition. Due to the constant lack of oxygen, heart cells die, myocardial dystrophy develops, which can cause death.

The first symptoms of pathologies are a signal that the heart needs help, which should be provided competently.

Cardioprotectors used in bodybuilding

To avoid heart problems with large muscle mass and increased loads, bodybuilders need specially selected drugs. They are able to neutralize the negative impact of this sport.

Protein

Building muscle without concentrated protein - protein - is a burdensome process for the whole body. Kilograms of meat and liters of milk burden the stomach, make the cardiovascular system and excretory organs work hard. Most of the natural food is converted into adipose tissue, an increase in which is not always desirable for an athlete. The protein is completely absorbed by the body, breaks down into amino acids, which purposefully participate in the formation of muscle tissue. Latest Research found that increased protein intake was slightly associated with:

• with manifestations of ischemia;
• with a possible risk of hypertension;
• to a small extent - with pathologies of the coronary vessels.

Such risks are inherent in the specifics of this sport. Perhaps protein, as a way to build muscle, plays an indirect role here.

According to the results of other studies, the use of whey protein affects the cardiovascular system only positively:

• reduces the risk of heart disease by 8%;
• reduces blood pressure within a day after taking;
• prevents the accumulation of cholesterol and vascular sclerosis.

Moderate use of protein balanced diet cannot harm the body.

Beta blockers lower heart rate

Hypertension and tachycardia are inevitable companions strength training. Beta-blockers are used to lower the heart rate. The drugs of this group act on β-adrenergic receptors of the heart muscle and block the action of adrenaline, which is released during increased physical exertion. Benefits of beta blockers:

• lowering blood pressure,
• slowing down of the heart rate,
• restoration of normal blood supply to the myocardium;
• normalization of the pulse;
• prevention of cardiac hypertrophy as a result of taking steroids and drugs that burn fat.

Popular beta blockers include:

• Metoprolol - eliminates the manifestations of heart failure.
• Bisoprolol - relieves symptoms of tachycardia, hypertension.
• Carvedilol is a broad-spectrum drug: by restoring the normal rhythm of heart contractions and lowering blood pressure, it is able to expand peripheral vessels and improve blood supply to muscles. The antioxidant effect prevents sclerosis of the coronary vessels.

Reception of beta-blockers is also necessary when using fat-burning agents and anabolic steroids. The dosage and duration of use for each athlete are individual and are determined after a medical consultation.

Trimetazidine protects against hypoxia

Trimetazidine has an antianginal effect, it restores cells that have undergone oxygen starvation. The mechanism of action of the drug:

• regulates energy metabolism at the cellular level;
• restores the efficiency of cells that have undergone hypoxia;
• provides a normal concentration of ATP - acid, which is the energy basis for cells;
• controls the functions of cell membranes, preventing pathological changes in the heart cells with a lack of nutrition.

Extreme loads in training put the heart on a starvation ration, so Trimetazidine is a must-have drug in a bodybuilder's arsenal. It increases the resistance of myocardial cells to hypoxia and allows you to increase the intensity of training without compromising the work of the heart. The daily dose of the drug is 40-60 mg. It is taken in parts in the morning and in the evening, one and a half to two hours before training.

Asparkam = Potassium + Magnesium

Potassium and magnesium are the most important trace elements that regulate the work of the heart. Their deficiency causes cardiac arrhythmia, convulsive phenomena in the myocardium and other muscles. Meanwhile, during periods of mass gain, a bodybuilder consumes a large amount of protein, and with it liquid, it is excreted from the body and washes out potassium and magnesium in the first place. The use of diuretics during drying also leads to their loss. A lot of potassium and magnesium is lost during training, when the athlete sweats profusely.

The deficiency of these metals is easily replenished by taking asparkam, which supplies magnesium and potassium ions, eliminates convulsive phenomena and tachycardia, and increases efficiency. The drug is taken for a month, 1-2 tablets three times a day during periods of weight gain and on drying.

Herbal adaptogens

Adaptogens of plant origin help to mobilize the body for training with intense loads, increase its endurance and resistance. The greatest effect in bodybuilding have radiola pink and Leuzea.

• Rhodiola rosea (golden, pink root) tones the heart muscle, other groups of muscle tissue, both during periods of intense exercise and during recovery. Its regular use acts on the mitochondria of cells, stimulating oxygen metabolism. Alcohol tincture of Rhodiola is recommended to increase endurance and physical activity at all stages of the sports regimen. Dosage: 7-10 drops three times a day before meals, take for a month.
• Leuzea safflower is distinguished by anabolic activity, i.e. accelerates protein synthesis and promotes muscle growth. Levzei extract is taken 20-30 drops once or twice a day (but not in the evening) for 2-3 weeks - during the period of increased stress. Then there is a break of 10-15 days.

With increased pressure, tachycardia, arrhythmias, it is useful to use hawthorn extract. It lowers cholesterol levels and keeps the walls of blood vessels clean, relieves stress and ensures normal sleep.

Vitamins and dietary supplements

In the nutrition of bodybuilders, protein foods dominate, so vitamin deficiency may develop over time if additional vitamin preparations are not taken. Taking one or two vitamins will not solve the problem - vitamin complexes are needed. The following drugs are optimal for muscle growth and strength training:

• Complivit - used with increasing loads;
• Alphabet - helps to restore the body; applied during the period of weight gain;
• Vitrum Performance - promotes the development of endurance;
• Dynamizan - provides support during prolonged physical exertion.

The complexes are supplemented by individual vitamins, which should be taken on the recommendation of a doctor.

Supplements that strengthen the work of the heart during strength exercises include Omega-3 amino acid and L-carnitine.

Omega-3 is an essential fatty acid that the body cannot synthesize on its own. Its deficiency will not allow an athlete to gain weight or effectively lose weight, while reducing the efficiency of metabolic processes, increasing the risk of heart disease, and increasing blood pressure. During the period of weight gain, the athlete needs 2-3 g of Omega-3 daily, and when losing weight - 3-4 g.

L-carnitine is a substance that the body is able to synthesize itself. Its lack for bodybuilders can be sensitive.

• This substance transfers fatty acids to the mitochondria of cells, where they break down with the release of energy, therefore, in sports, L-carnitine is taken additionally to enhance fat burning.
• The supplement promotes muscle building.
• The antioxidant effect of L-carnitine protects the myocardium from destruction, stimulates the metabolism in the heart muscle.
• It prevents the formation of cholesterol, which is the cause of coronary atherosclerosis.

The daily dose of the supplement is 2 g, it is taken in short courses (no more than 2 weeks) so that the body does not reduce and stop the production of its own L-carnitine.

Comprehensive heart protection power sports

An approximate combined course for a bodybuilder might look like this.

In addition to drugs, cardio training helps to strengthen the heart in power sports. They normalize blood pressure, increase the elasticity of the myocardium. During dynamic loads, the muscles of the whole body, contracting, increase blood flow, helping the heart. The optimum result is given running training every other day, which last from 15 minutes to an hour. You should run no more than 15-30 km per week, maximum heart rate– 130-140 strokes / min.

Doctors sang the benefits of cardio training for the heart. Strength training, in their opinion, is almost useless in this regard. Moreover, doctors advise people with heart disease not to lift heavy things. If this recommendation is grain, then the general fashion for fitness can cause irreparable harm to the health of thousands of people. In fact, at first, heart disease does not manifest itself. Doctors talk about the latent, latent phase of the disease. But what if gravity aggravates the disease and translates it into an “estral form? In addition, many are genetically predisposed to heart disease. Such diseases may not manifest themselves if a provocative factor does not interfere in a person’s life. For example, straining during strength training .

To answer all these difficult questions, American scientists examined 44,000 men. Scientists have found that men who run for an hour or more a week have a 42% lower risk of coronary heart disease, and men who only do strength training have a 23% lower risk. important dignity strength training. It accelerated metabolism at rest, which significantly reduced the level of cholesterol in the body. In another study, scientists reliably proved that strength training lowers blood pressure. After 2 months of strength training in healthy young men, the average daily pressure decreased from 130/69 to 121/61. The real sensation was the recognition of strength training as a treatment for heart failure.

Recall that this disease is accompanied by a decrease in the force of contraction of the heart muscle. The blood flow becomes so weak that the patient is threatened with loss of consciousness and death. Strength exercises "impose" the rhythm of powerful and deep contractions on the heart.
It must be noted that in all cases we are talking about moderate power loads. Extreme strength training is bad for the heart.

Anger and heart disease
According to the results of research by American scientists, nervous irritation is more dangerous for the heart than smoking, drinking and overweight. Increased nervousness has always been associated with heart disease, but scientists believed that there was no direct link between the two. It's just that those who live in poverty are more nervous. They also suffer from heart disease more because they eat poorly and sleep poorly. And these are the main factors that provoke heart disease.
Recent studies have shown that increased irritability directly causes heart disease. Scientists are lost in conjecture about the internal mechanism of such a connection. In any case, it is clear that in the interests of health, everything that makes you nervous and worried should be avoided.

The incidence of cardiovascular pathology in recent years has not only been steadily growing, but also rapidly “getting younger”. In this regard, the preventive orientation of primary health care doctors continues to be relevant to this day. This is done thanks to the commitment to the principle “it is easier to prevent a disease than to treat its consequences”.

In order to know how to strengthen the heart and prevent the development of its diseases, one should be aware of what are the risk factors for their occurrence. In this case, preventive measures aimed at preventing cardiac pathology, coupled with properly selected foods, and in some cases with drugs, will have a beneficial effect on the heart muscle. Otherwise, without eliminating risk factors that a person can influence on their own, none of the medicinal plants will have the expected effect on the cardiovascular system.

What are the risk factors for heart disease?

In addition to the main reasons that can cause the development of a particular cardiac disease (genetic disorders, heart defects, kidney pathology in hypertension, and others), the doctor needs to be aware of the development of cardiovascular diseases and assess the degree of risk in each individual patient. The patient, for his part, also needs to keep these factors in mind, and do not forget that most of them can be easily corrected, and in their absence, the heart will remain healthy, strong and hardy throughout life.

The main generally accepted factors that can cause adverse consequences of cardiac diseases, and, in particular, significantly increase the likelihood of developing acute myocardial infarction and sudden cardiac death, include the following:

• Gender and age have a direct relationship with the development of cardiac pathology - most often it affects men over 40 years old. This group of patients needs special attention possible changes fat () and carbohydrate metabolism (diabetes).
• Increase in body mass index up to obesity (above 30 kg / m2), especially in combination with an increased level (above 5.0 mmol / l) contributes to the deposition in inner wall arteries, which is most significant for the aorta and for the coronary (feeding the heart) arteries.
• leads to a negative effect of the excess on the intima of the vessels, which, in combination with atherosclerosis, negatively affects the integrity of the vascular wall from the inside.
• characterized by increased vascular tone, which leads to impaired blood supply internal organs and to the constant hard work of the heart.
• Bad habits- Alcohol and smoking contribute to damage from the inside of the inner lining of blood vessels (intima).

What preventive measures will help strengthen the heart?

Everyone knows that a healthy heart is the key to a long, happy and, importantly, quality life. Qualitative in this case means the existence of a person not only without unpleasant subjective symptoms, but also without the need to depend on daily medication for any heart disease. In order to strengthen the heart muscle and keep it healthy for many years, it is enough to regularly follow a number of simple rules regarding a person’s lifestyle. This is called the prevention of cardiac diseases. Primary prevention is distinguished, aimed at preventing risk factors for heart pathology, as well as secondary, aimed at preventing complications in an already developed disease.

Let's start with the first concept:

So, primary prevention in cardiology, which allows you to strengthen the heart, is based on the following components - modification lifestyle, correct and rational nutrition, as well as adequate physical activity. It makes sense to talk about each of them in more detail.

Lifestyle Correction

A person who thinks about his health in general, and about strengthening the heart in particular, should understand that rejection of bad habits - the most important aspect in reducing the risk of developing heart disease. So, smoking and alcohol cause an increase in heart rate, or tachycardia, and with constant tachycardia, the human heart experiences an increased need for oxygen, which is delivered to them through the coronary arteries. In the same time coronary arteries can already be changed due to atherosclerosis or diabetes mellitus. Therefore, the blood supply and oxygen supply to the heart of a smoking and alcohol abuser suffers, which leads to and may sooner or later become the cause.

plays an important role in the health of the body exclusion of stressful situations in Everyday life. The modern pace of life of people, especially residents of megacities, is often accompanied by a high psycho-emotional load. Hans Selye also proved that stress has an extremely negative effect on the human body. And constant stress, repeated from day to day, leads not only to disruption of the adrenal glands, but also has a direct effect on the activity of the heart and blood vessels due to a significant increase in release of adrenaline and cortisol into the blood, which contribute to an increase in heart rate and, accordingly,. First - sinus, and as the myocardium weakens and microelement deficiency - more serious forms. In addition, there is a high risk of developing stress-induced diseases, including diabetes mellitus and some autoimmune processes. That is why, at present, many large companies use psychological relief rooms and conduct receptions of a full-time psychologist. If the patient does not provide for these activities at work, he should visit a psychologist or psychotherapist to create psychological comfort and maintain mental health.

Organization of the daily routine It was not in vain that it was widely promoted back in Soviet times. During sleep, the heart rate slows down and the breathing rate decreases. Skeletal muscles Those who are at rest during sleep require less blood and oxygen, which makes it easier for the heart to work and the heart muscle to experience less stress.

Therefore, to strengthen the heart muscle, a person should sleep at least eight hours a day. And those involved exercise athletes - even more, to achieve a full recovery of all body systems, incl. heart muscle.

Balanced diet

Proper nutrition should not be confused with heavy, debilitating diets, with which the patient brings himself to severe starvation, and after a short time starts eating everything again. A healthy diet means eating healthy foods that are balanced in terms of the amount of proteins, fats and carbohydrates. At the same time, “harmful” food is excluded, and the food intake should be regular, preferably at the same time, at least four times a day. The last meal is at least 4 hours before the night's rest.

Due to the fact that an excess of “bad” cholesterol is deposited in the walls of blood vessels and leads to the development and blocking of their lumen, it is necessary exclude and limit the following foods:

• Fast food, instant food, and any other high in animal fat, sugar and high glycemic index,
• fatty meats,
• Fried dishes, fried in lard, butter,
• Salinity, smoked products, spices,
• Confectionery,
• The consumption of egg yolks is limited to 2-4 per week.

Food items such as:

Regarding patients with a predisposition to cardiac diseases or with an existing pathology, we should separately mention the restriction of daily salt intake (no more than 5 grams) and the amount of fluid you drink (no more than 1.5-2 liters).

Of course, it will be quite difficult for many patients to immediately give up their usual diet when they want to eat more satisfying and larger foods. But it is still necessary to rebuild, because, even despite the absence of symptoms from the heart, the patient himself forms a predisposition to cardiac pathology in his body. For example, patients with diabetes have long been taught to think that diabetes is not a disease, but a way of life. It should also be the case for patients seeking to keep their heart healthy - they should clearly understand that lifestyle correction comes down to properly organizing their daily routine and comparing it with regular meals at the same time. And food should be not only healthy and healthy, but also varied and tasty, otherwise, such events will be perceived by the patient as a painful diet.

What foods are the most beneficial for the cardiovascular system?

1. Nuts. This product contains balanced amount vitamins and microelements, allowing to strengthen not only the heart and blood vessels, but the whole organism as a whole. The first place is firmly occupied by walnuts, the second in terms of the content of omega-polyunsaturated fatty acids, which contribute to the normalization of cholesterol metabolism, is almonds. With caution, people with an allergic predisposition should use nuts.
2. Berries and fruits. Most useful for the heart are pomegranate, apples, grapefruit, strawberries, currants, raspberries, cherries, cherries and rose hips. The beneficial effect of the juice and fruits of these plants is due to the high content of vitamins, potassium, magnesium and iron in them.
3. Lean meat and fish(cod, tuna, sardine, veal, turkey) are rich in protein and B vitamins. Fatty fish of “noble breeds”, in particular, the salmon family, in turn, are rich in omega-3 fatty acids, which contribute to better absorption of the so-called . “good cholesterol” () and the removal of “bad cholesterol” (LDL).
4. Vegetables. Avocados and, for example, pumpkin seeds are also rich in omega-3 fatty acids. In turn, an excess of “bad” cholesterol can be leveled after a few months from the start. rational nutrition. Onions, garlic and broccoli contain trace elements that contribute to the normalization of vascular tone (lowering high blood pressure), as well as the proper contraction of muscle tissue cells.
5. Cereal and grain products. Oats, buckwheat, wheat, rice, wholemeal bread are a storehouse of valuable B vitamins necessary for the normal functioning of all internal organs, including the heart.

Video: Channel 1 about foods that are good for the heart

Physical activity

Physical activity for a healthy person should be moderate, especially if a person has not previously been involved in sports or physical education, and suddenly decided to start doing it. The heart must be subjected to a feasible load. It is enough to start with a little exercise in the morning. Then supplement with light jogging, swimming in the pool, game types sports. As a base for the exercise, it is recommended to perform the following: squats, swings with arms and legs, side bends, push-ups, abdominal exercises, stretching.

As an optimal example, beginners who begin to actively engage in sports without cardiac pathology can recommend aerobic so-called. cardio loads in reasonable quantities. With an increase in training time based on endurance, heart rate and well-being. Best suited for this elliptical trainers, jogging, on the track. It is important that for effective workout you need to choose not extreme loads, but longer, but “feasible” ones. In this case, the pulse should be in the “aerobic zone” - best of all between [(190 beats / min) minus (age, years)] and [(150 beats / min) minus (age, years)]. Those. for a 30-year-old person, an effective and relatively safe zone for strengthening the heart muscle is from 120 to 160 beats per minute. (It is best to take lower-middle values, i.e. 120 - 140 beats / min, especially with insufficient training).

People with a healthy heart who are already professionally engaged or doing regular exercises in fitness centers or gyms should draw up an exercise program individually with the help of a trainer, and increase it in doses and gradually.

As for the activation of a patient with already existing cardiovascular diseases, it should be carried out only after consulting a physiotherapy doctor.

Video: examples of gymnastic exercises to strengthen the heart

Video: an example of a cardiologist's opinion on heart training

Does it make sense to take pills?

Medications for primary prevention, that is, to affect a healthy heart, are in principle not required. However, by doctor's prescription, patients with existing chronic diseases other organs (bronchial asthma, diabetes mellitus, pyelonephritis) it is possible to recommend the intake of trace elements - potassium and magnesium, which are contained in the preparations asparkam, magnevist, magnerot, panangin, magnelis forte, etc.

A healthy person should not lean on medications, a full-fledged diet and preventive courses of taking ordinary vitamins twice a year are enough (the Alphabet line, Undevit, Complivit, etc.).

In case of insufficient intake of substances necessary for work, maintenance of health and regeneration of the heart muscle with food (for example, amino acids), such conditions can be corrected by prescribing dietary supplements, sports and special nutrition. However the best way Get everything you need from a balanced diet.

In any case, the optimal solution for healthy people who want to “strengthen the heart” with the help of vitamins, mineral supplements and dietary supplements is an individual consultation with a cardiologist and laboratory determination of the level of trace elements in the blood, followed by the appointment of the necessary substances, best of all - not in tablets, but in the form of a supplement. diet with foods rich in them.

Video: An example of an opinion on the use of more serious cardiac drugs by athletes

(!) We do not recommend uncontrolled intake of any cardiac drugs without a doctor's prescription!

But certain drugs for secondary prevention, that is, people with pre-existing heart disease or with a burdened premorbid background (obesity, hypercholesterolemia, hypertension, heart defects, cardiomyopathy), often must be taken. So, in patients with (hypercholesterolemia), even without clinical manifestations, admission is mandatory (! in case it was not possible to correct the level of cholesterol in the blood in half a year only with the help of a diet).

In patients with ischemia, it is mandatory to take and (bisoprolol) in order to reduce the frequency of pain attacks and reduce the risk. Patients with hypertension are required to take (enalapril) or sartans (losartan) for organoprotective purposes, because these drugs protect the heart itself, blood vessels from the inside, kidneys, retina and brain from the negative effects of high blood pressure.

How to strengthen the heart with folk remedies?

The following are some of the means to strengthen the heart muscle and vascular wall, known to people many decades ago. Belief in their effectiveness is a personal matter for everyone. It is important that patients with existing pathology or those at risk combine folk methods with the treatment prescribed by the doctor, and with his knowledge.

Recipe 1st. Peel and scroll five heads of garlic, mix with the juice of ten lemons and five hundred grams of honey. Take 4-5 teaspoons daily for about a month. (It is believed that such a mixture helps to remove excess bad cholesterol, including already deposited in the arteries).

Recipe 2. Flowers of calendula (marigold) in crushed form, pour a glass of boiling water, leave for 15 minutes, strain and bring the volume to one glass. Take half a cup twice a day for about two weeks.

Recipe 3rd. 4 tbsp. spoons of onion juice mixed with 4 tbsp. spoons of honey. Take 2 tbsp. l. x 4 times a day - 1 month. Prepare a new mixture daily. (This mixture, like the previous one, has a tonic effect).

Recipe 4th(with the “stressful” nature of hypertension). The so-called "talker" - buy at a pharmacy or prepare your own alcohol tinctures of hawthorn, peony evading, valerian, motherwort and corvalol, mix in a larger container and take 15 drops x 3 times a day for a month, and subsequently in stressful situations.

Medicinal plant use and use folk recipes both for the purpose of prevention and for the purpose of treatment, should be carried out with extreme caution. Unlike pharmaceuticals, which are tested in multicentre trials, the effect of plants on the human body has been little studied. In most cases, no one can isolate the active substance from the plant and study its absorption, distribution to organs and excretion. That is why the uncontrolled intake of various herbs, infusions, and decoctions without the knowledge of the attending physician can do more harm than good.

Video: comprehensive heart strengthening program

One of the presenters will answer your question.

AT this moment answers questions: A. Olesya Valerievna, candidate of medical sciences, lecturer at a medical university

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