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

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

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

A heart affected by any disease reacts painfully to excessive physical activity. For example, when coronary disease hearts need to be careful when exercising exercise because they lead to dramatic shifts in the circulatory system. In hypertension, exercise can cause elevation blood pressure.

With any physical exercise, the final heart rate should not be higher than 50% of the pulse before the start of physical activity. Each person has their own pulse rate, but for most people it is in the range from 60 to 80. In a minute, about 4 liters of blood passes through a healthy heart with a normal pulse.

The effect of exercise on muscles

Different physical activities affect the muscles in different ways - that is why we easily distinguish a bodybuilder from a master martial arts, swimmer from skater, etc. Physical activity is divided depending on the type of contractions caused in the muscles (contractions are static or dynamic). Static loads are characterized by a change in muscle tone without changing their length. Under dynamic loads, the length of the muscle changes without changing the tension. Each sport is a special combination of static and dynamic loads. If dynamic loads prevail, then endurance develops, if there are more physical loads, then strength develops.

Strengthening the heart muscle with exercise

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

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

If a person trains regularly and intensely, then their heart rate decreases as the heart muscle becomes stronger and can pump the required amount of blood through itself with fewer contractions. Therefore, in a healthy trained person, the pulse is lower than in a healthy person who does not regularly exercise the heart muscle.

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

Damage to the heart muscle due to exercise

Athletes who exercise their body regularly may have a heart that:

1) stronger and more efficient than non-athletes;

2) pathologically altered due to excessive loads.

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

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

Previously, a sign of adaptation of the heart muscle to high loads its hypertrophy, a decrease in the number of heart contractions and a decrease in blood pressure were considered. But to date, it has been revealed that a quarter of athletes with a pulse below 40 beats per minute have a violation of the rhythm of the heart muscle, a violation of its conduction, reduced performance of this muscle, etc. Therefore, all those athletes whose heart rate is below 55 beats per minute should undergo a medical examination. And for those who have a reduced pulse and noted dizziness or weakness, examine chest muscle should be mandatory.

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

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

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

How to avoid heart problems?

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

Another important guarantee of normal heart function is the level of sugar and cholesterol in the blood. With an increased level of sugar, a diet is prescribed. Elevated blood cholesterol indicates an unhealthy lifestyle and is easily corrected by revising nutrition and increasing physical activity.

Excessive body weight puts an extra burden on the heart: by shedding extra pounds, you will save your heart from the need to pump hundreds of liters of blood through the body every day.

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

Run - effective training during which all muscle groups are loaded. Most of the load falls on the muscles of the lower body, but not only. During jogging, the most important muscle human body- a heart. Therefore, running is considered cardio training, that is, one in which the cardiovascular system is actively loaded.

• The content of the article
• How does running affect the heart?
• Can you run with heart disease?
• Prevention of cardiovascular diseases
• Video. Running and walking - taking care of the heart and blood vessels.

Let's talk about why running is so useful, what is the relationship between heart rate and weight loss. Let's see if we can run in cardiovascular diseases and what exercises are most effective for their prevention.

While running, heart training happens like this:

• The person begins to move, the pulse gradually increases
• Due to the increase in the number of heartbeats, the heart has to work faster to cope with the load.
• As a result, the heart muscle is strengthened

The main principle on which any training is built is to give the muscle unusual load for her. The body is under stress, it has to adapt to new conditions - to strengthen the loaded muscles, increase their strength, increase endurance. As soon as the load becomes habitual, it is increased again, and so on constantly.

Heart training while running is built in a similar way. The runner starts with short, leisurely runs, increasing the time each day and running intensity. The result - a strong heart, good endurance, prevention of cardiovascular diseases.

Strengthening the heart is not the only benefit of running. This sport has other advantages:

• Increases blood circulation, due to which the body is saturated with oxygen
• Perfectly burns fat - relevant for overweight people and athletes during "drying"
• Stimulates the release of endorphins into the bloodstream, so mood improves after jogging
• Well loads the muscles of the lower body, increases blood flow to the pelvic organs - good for the reproductive system
• Useful for men: running is an excellent means of preventing impotence (due to the stimulation of blood circulation)
• Develops the respiratory system: running makes it easier to quit smoking, shortness of breath gradually disappears

Everywhere you look - a solid benefit. But running for of cardio-vascular system not always helpful. Why - consider below.

Paradox - running improves heart function, but doing it with heart disease categorically impossible. If earlier it was believed that even potential heart attacks could go for a run, now this myth has been debunked.

If you have impaired normal cardiac activity, then running with heart disease is a mortal danger.

The exception is slow and leisurely jogging, in which the pulse does not increase too much. You can also go for a walk in slow pace. The maximum loading time is forty minutes.

Heart rate while running is the main indicator that you need to rely on. Buy special device, which tracks the pulse, or measure yourself. If your heart rate is higher than normal, stop exercising immediately.

• Never start exercising without your doctor's permission
• Talk to your doctor - he will help you choose suitable look physical activity
• Stop exercising immediately if you feel the slightest discomfort.
• Remember - intense physical activity is contraindicated for you. Don't Persevere - Do Your Best

Try to recover first, and only then think about sports.

It is very useful for healthy people of any age to run for the prevention of cardiovascular diseases. Running is not difficult, but there are certain recommendations that you need to follow.

1. Run better in the morning. Most people prefer evening jogging- Waking up an hour earlier before a hard working day is difficult. But try to go to bed early the night before and start the day with a run- in a month you will notice how much more vigorous and enduring you have become
2. Ideal if you can first eat something for breakfast from fast carbohydrates. For example, banana. And in half an hour go to the stadium. Carbohydrates will provide the energy needed for active exercise, but at the same time they will be completely consumed without being converted into fat.
3. And people overweight running fast is better. Then the fat-burning effect will increase - the body will have nowhere to take energy from, it will begin to "drown" fat.
4. Start with a warm up. It consists of two stages - warming up the joints, muscles of the back, neck and warming up the heart. First walk around the stadium at a quick pace (2-3 laps), then thoroughly warm up the whole body. Perform neck twists, torso bends. Warm up your knees, hips, stretch the muscles of the legs, back. It is important! Warm-up prepares muscles, joints for training, helps avoid injury and severe post-workout pain out of habit.
5. Increase the load gradually. The heart muscle, like any other, needs to be loaded in order to strengthen. But it's better not to rush - start with short slow runs. First you need work on endurance and every day increase the training time by 5 minutes. When you can jog for at least half an hour straight without stopping, you can start to increase your speed. And when the body gets used to a fast half-hour run, start interval training (alternating load, intensity, speed)
6. Run correctly - step from heel to toe. The mistake of beginners is to step on the toe first, then on the heel. It is not right. It is difficult to relearn, so try to control the movements from the very beginning.
7. Carefully monitor your posture - your back should be straight, shoulders straightened, chin raised. The back, shoulders, arms also work during runs, so it is important to keep in the right position.
8. Avoid sudden, jerky movements. Try to run in the same rhythm, take the same steps, keep the speed at the same level.
9. Running clothes should be made from natural fabrics. While jogging, the body sweats a lot. It is important that the fabric absorbs moisture, and does not accumulate it on the body, which is fraught with hypothermia. In the cold season, dress as warmly as possible for a run. Even if it gets hot during the run, do not take off your jackets - you will get sick
10. Running shoes should have a small platform and soft enough soles to provide good cushioning. The runner's legs should seem to bounce off the ground. No shoes allowed on a flat, overly rigid sole - you can injure your knee joints

When discussing the effect of physical activity on the human heart, it is necessary to have an idea about them. So, there are three types of physical activity:

• static - when there is a prolonged tension of individual muscle groups;
• dynamic - tension and relaxation alternate in muscle groups;
• explosive - characterized by very strong and short-term muscle tension.

In everyday human activity, the main are mixed types of these loads with a clear predominance of dynamic ones. But in modern life physical inactivity is becoming an increasingly urgent problem, i.e. the absence of any kind of load, with the exception, of course, of minimal muscle activity.

Dynamic load on the muscles

They can be low, medium and high intensity. With a small dynamic load (walking), the muscles already need more oxygen and the heart strengthens its contractions and speeds them up. The heart muscle trains, metabolism is activated in it, recovery processes are enhanced. At the same time, the hormonal system of the adrenal glands and the thyroid gland is activated (and with obesity, for example, this system is always suppressed to one degree or another), the combustion of carbohydrates increases, and the absorption of oxygen by the muscles increases.

Special systems are activated that have a hypotensive (lowering blood pressure) effect (here the mechanisms feedback: since the heart works in an enhanced mode, then blood pressure, respectively, will increase, but the body turns on mechanisms aimed at lowering blood pressure). But the load is still small and blood pressure rises slightly, but the reaction of hypotensive processes is quite intense. In addition, the vessels passing in the muscles, during their rhythmic work, either squeeze, or relax the muscles, either compress the vessels, pushing blood out of them, or release them, allowing the vessels to fill with blood. This process helps the heart and unloads it. Against this background, the properties of the blood improve, the adhesion of platelets decreases, the content of high-density lipoproteins increases (these are practically the only substances that can dissolve cholesterol that has fallen into the plaque and "pull" it out of the plaque).

With an increase in physical activity, the body's needs for energy supply increase sharply and oxygen consumption increases. If before that carbohydrates were the source of energy, now fats become the source of energy and their active “burning” begins after 15-20 minutes of work. It is for this reason that it takes at least 20 minutes of active exercise to lose weight. physical activity. At the same time, blood pressure, pulse rate, blood levels of adrenaline and other activating hormones increase. If the load does not continue for a very long time, then the body receives a good training dose. Periodic training of the heart adapts it to the loads and encourages it to optimal functioning.

However, with a further increase in the load, it is found that at a certain stage of their increase, an adequate increase in the working capacity of the heart ceases to occur. And if you continue and further increase the load, then there comes a time when the cells of the organisms will not be able to meet the exorbitantly increased needs for oxygen and other energy substances.

In this case, the “oxygen limit” sets in, beyond which the load begins to rapidly destroy the body: muscular system, heart, blood vessels, brain, gas, protein, carbohydrate, fat, hormonal and other types of metabolism are disturbed, etc. To avoid this phenomenon, it is very important to be able to independently assess your real physical capabilities.

Physical performance

In difficult cases, in order to determine our physical capabilities, we should first seek advice from the appropriate doctor, as for people with coronary artery disease and other heart diseases individual program loads should be developed by specialists. To identify the physical performance of a relatively healthy person, we will use the simplest of the existing methods - determining the maximum and training heart rate, and we have already discussed this issue in detail.

Now we understand that maximum effect in the lesson we will get at a load corresponding to the training pulse, but in no case should the applied load lead to a pulse exceeding the maximum allowable level.

There is a simple and affordable way for any conditions to dynamically monitor your physical condition and identify individual load tolerance - by counting the pulse rate. By applying a certain load for 3 minutes (for example, 20 squats), you calculate a) the pulse before the load, b) the pulse immediately after the load and c) the heart rate 3 minutes after the load. If the increase in heart rate is 35-50% of the original, then the load is small, if the increase is 50-70% - medium, and if the increase is 70-90% - high.

At the same time, the load should not exceed the maximum for a particular age. That is, if 20 squats cause you a minimal increase in heart rate, then it is hardly advisable to consider this a good training load. And vice versa, if the heart rate almost doubles, this means that this load is relatively high for you.

But if within 3 - 5 minutes the pulse does not normalize, then most likely this load is too big (even if there is no large increase in the pulse) and therefore, the load should still be reduced.

If the recovery of the pulse is also slow in this case, then it is better to consult a doctor about a hidden heart disease that you may have. In this case, the load will have to be selected individually.

Static muscle loads

Under static loads, muscle tension is in a relatively calm state (without their shortening or lengthening), and there is no external influence on them. But the muscles at this time still actively consume energy and accumulate decay products, and first of all, lactic acid. At the same time, the blood vessels are squeezed by tensed muscles, and therefore the heart has to literally push the blood through them and the load from this on it increases significantly.

In this case, not only the inflow, but also the outflow of blood is disturbed - the removal of harmful decay products of energy structures worsens, the fluid stagnates in tissues and cells, disrupting their natural metabolism.

There is a release of hormones and hormone-like substances, which significantly increase blood pressure and further increase the load on the heart.

"Explosive" loads on the muscles

According to their effect on the heart, they are the most unfavorable. The demands placed on the heart are the need to provide significant muscle tension (for example, when lifting a barbell) and combine as a static tension mechanism when blood flow in tense muscles is disturbed (and the so-called afterload on the heart increases - i.e., the need for the heart to push blood through the squeezed vessels with great effort), and the mechanism dynamic execution work (the bar still needs to be raised), when increased muscle contraction causes an avalanche-like energy consumption and a decrease in the content of energy-accumulating substances (for example, ATP). In this case, despite the short duration of "explosive" loads, the heart experiences a serious overload.

Thus, such “explosive” loads are strictly prohibited for people with serious heart and vascular diseases (IHD, arterial hypertension, high cholesterol, people who have had inflammatory myocardial diseases and the like, as well as diabetes mellitus, increased thyroid function, etc. .).

Individuals who do not have heart problems (and want to train to their limits), however, are advised to be especially careful in approaching the training regimen and the structure of the workout itself.

A particular danger for them is precisely the repeated limiting loads of an explosive nature, while, say, for a patient with coronary artery disease, the only load may already be the last.

An increase in physical activity is almost always beneficial for the human body at any age.. Gone is the old medical approach, which in many cases unreasonably prescribes bed rest, the rejection of physical education and amateur sports, restriction of physical activity. The real danger to the heart is much more often and on a massive scale is hypodynamia. She should be afraid, not loads. Refusal of hypodynamia and regular physical activity are one of the main preventive measures for healthy and necessary - with rare exceptions - a therapeutic measure for patients with cardiovascular diseases. Life is just movement.

This principle should be put into the basis of a lifestyle and used always and everywhere: at home, in the workplace, on vacation. For example, try to use the stairs instead of the elevator, walk and bike more, prioritize physical active species rest and pastime, regularly go to the nearest gym for any fitness program available according to the level.

30-45 minutes of aerobic (dynamic) exercise of moderate to moderate intensity on the maximum number of days per week (optimally daily) reduces the risk of heart attack and improves physical form. You should not chase the intensity of the loads, the main thing is that they should be regular and provide you with sustainable preservation. normal weight body with proper nutrition.

It is important to understand that no strictest diet will help you get rid of the already existing excess body weight, if you don't burn more calories through regular exercise than you consume. In the same way that you need to count calories consumed with food, you need to count your energy expenditure so as not to be deceived in this regard, and some kind of self-deception in this matter is a very common phenomenon. It is easy to find sites with the corresponding counters on the network.

Try to use the types of physical activity that bring you pleasure. The range is large: vigorous long walking, walking or running on exercise machines in the gym and at home - depending on age and physical capabilities, swimming and water aerobics, bicycle and exercise bikes, cross-country skiing, skating, dancing, badminton and tennis, group classes in the gym for different levels readiness and age. The main thing to understand is that physical activity should not be episodic, or a “course” event. It should be a permanent part of your lifestyle.

Regular physical activity has a powerful anti-stress effect.. She perfectly trains not only cardiovascular and respiratory, but also nervous system. In addition to heart attack prevention, effective remedy to eliminate many psychological problems, and get rid of the associated unpleasant symptoms autonomic dysfunction, simulating malaise from internal organs including hearts. Exercise stress- one of the best natural modulators of the autonomic nervous system.

Joint physical activity (with family or friends) helps to increase positive motivation to do it. Get a dog of the right breed so that you have someone to walk with regularly. But don't stand still while walking talking to other owners, but move vigorously and play with your dog.

Additional benefits of physical activity include good overall health and mood, weight loss, and increased self-esteem.

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Physical activity is the best defense against cardiovascular disease

Every day in Russia, 130 people die from this disease.

At the same time, 40 percent of deaths occur in people aged 25 to 64 years. The reason for such disappointing statistics lies, as a rule, in the wrong lifestyle - smoking, excess weight, sedentary image life. Of course, we all know that sport has a positive effect on the work of the heart, but not everyone runs to the gyms.

What exactly is the effect of exercise on the cardiovascular system?

Our heart is a good and very powerful pump, which, if necessary, can vary the load. For example, in a calm state, it contracts 60-80 times per minute and during this time pumps about 4 liters of blood. This indicator is called "stroke volume". In the case of physical exertion, the heart can pump 5-10 times more. In trained people, the heart rate decreases not only at rest, but also during exercise; voltage. Therefore, a trained heart wears out less - according to latest research those who give themselves moderate but regular exercise nearly halve their risk of a heart attack.

"Flaming Motor" junk for many

According to recent studies in Russia, a huge number of patients do not have cardiovascular diseases, but are in the "risk group": 57 million people suffer from hypercholesterolemia, 50 million smoke, 20 million are obese, 40% of the adult population has high blood pressure.

Of course, the right lifestyle and physical activity cannot completely minimize all risk factors, but they will undoubtedly help in the fight for a healthy heart. In addition, in the prevention of cardiovascular diseases, it is extremely important that physical training can normalize impaired fat metabolism and maintain it at a normal level. Fatty substances that enter our body or are produced by it itself are used as a combustible material during systematic physical activity. That is, instead of being deposited as a dead weight in the vessels or in the subcutaneous tissue, fats are consumed under the influence of training, and their content in the blood is maintained at a normal level.

Features of the prevention of cardiovascular diseases

For the prevention of diseases of the cardiovascular system can be used various forms classes. These are carried out in health groups according to the type of general physical training, jogging clubs and thread. You can exercise on your own. For this, they are used gymnastic exercises, walking, running, swimming, skiing, rowing, games, hiking. But do not forget that sport is not a panacea, but one of the steps towards a healthy heart. That is why, for example, Genitiva specialists advise, if you are at risk, first of all, consult a doctor. Only a specialist will help you choose the right physical activity, and if necessary, prescribe medicines as primary prevention of cardiovascular disease.

So, the methods and dosages of physical activity should be selected in accordance with medical group, age, gender, level physical fitness. Let's focus on two main types of physical activity.

1. Gymnastic exercises. They are easily dosed and have a targeted effect - they develop muscle strength, strengthen the ligamentous apparatus, improve mobility in the joints, improve coordination of movements, the ability to breathe properly and relax muscles. Various positive effects of gymnastic exercises have on the central nervous system. They also have a pronounced effect on internal organs.

With therapeutic purpose exercises should be selected in such a way as to purposefully change the functions of the body, contributing to recovery. So, with hypotension, power, speed-power and static exercises increase pressure, and with hypertension, exercises to relax the muscles, breathing and for small muscle groups and help to reduce it. Breathing exercises and muscle relaxation exercises have a general healing effect. Therefore, it is necessary to specifically train those involved in the ability to control their breathing and relax their muscles.

2. Walking. This is the most natural and habitual form of muscular activity. During it, many muscle groups of the trunk, legs and arms are included in the work. In self-study, walking is the most accessible and easily dosed form of exercise.

With a therapeutic purpose, you can use walking at a slow pace (60-80 steps per minute), on average (90-100 steps per minute) and at a fast pace (100-120 steps per minute). A faster pace of walking is undesirable! At first, a shorter step and slower tempo is applied, then the step is lengthened, and the tempo increases. Walking at an average and fast pace short distance gives a better effect than passing long distance but at a slow pace. Breathing while walking should be consistent with the steps, exhale a few longer than inhalation. First, inhale for 1-2 steps, and exhale for 3-4 steps, then inhale for 3-4 steps, and exhale for 5-6 steps.

At the beginning of recreational walking classes, small loads are used, the pace of walking is used as usual. Then increase the distance at the same pace of walking, and then increase the pace, but reduce the distance by 10-20 percent. As training increases, the distance and pace of walking again increase.

Scheme health walking

* First two weeks: daily walks for 30-45 minutes at an average pace, 90-100 steps per minute). During walks, breathing is consistent with walking.

*Third week: daily walking 4 kilometers at a speed of 4 kilometers per hour.

*Fourth week: daily walking 5 kilometers in 1 hour 15 minutes.

* Fifth week: 4-6 times a week walking 6 kilometers in 1.5 hours.

* Sixth week: 4-6 times a week walking 5 kilometers in 1 hour.

* Seventh week: 4-6 times a week walking 6 kilometers in 1 hour 15-20 minutes.

* Eighth week: 4-6 times a week walking 7 kilometers in 1 hour 20-25 minutes.

* Ninth week: 4-6 times a week walking 8 kilometers in 1 hour 30-35 minutes.

* Tenth and eleventh weeks: 4-6 times a week walking 9 kilometers in 1 hour 40-45 minutes.

* Twelfth week: 4-6 times a week walking 10 kilometers in 1 hour 50 minutes or 2 hours 10 minutes.

Recently, there has been a noticeable trend towards heart disease among adolescents and young adults. One of the most disappointing diagnoses that has been made for every 100 students over the past few years is left ventricular hypertrophy.

To begin with, we will give an interpretation of this diagnosis.

HYPERTROPHY (from the Greek. hyper - over, over, and the Greek. trophe - nutrition), an increase in the volume of an organ or part of the body. There are physiological hypertrophy (for example, muscle hypertrophy in athletes, uterine hypertrophy during pregnancy) and pathological (for example, myocardial hypertrophy in heart disease).

Please note that if the hypertrophy of "normal" muscles is often good, then the hypertrophy of the heart is always bad. Why, you ask, - after all, if the heart is "pumped up", then it will be stronger and will be able to better perform its function as a blood pump. However, do not forget that the heart muscle is not an "ordinary" muscle of the body, since it has a number of specific functions that no other organ has.

With hypertrophy of the heart muscle (in our case, the left ventricle), there is an increase in its mass due to an increase in the amount muscle fibers and the mass of each fiber (due to its elongation and thickening).

What is the cause of this disease, especially among young people? The answer may surprise you, but try to believe it: it's all about sport!!!

Everyone knows that if you specifically load any muscle in the body in excess of the norm, then such a muscle will begin to increase. This is what athletes do, developing certain muscle groups necessary for a particular sports discipline. Well-trained muscles (having a large mass) are able to do their job better, therefore, the more trained the muscles of a weightlifter, for example, the more weight he lifts; a more trained athlete runs faster, etc.

The heart (cardiac muscle) is almost the same muscle, which can also increase (hypertrophy) with increased stress (hyperfunction).

With a normalized program, the disease will not “knock” on you. But young people are desperate people, they always throw themselves into the pool with their heads. Let's consider the situation more specifically. During training process the heart is under tremendous stress, it needs to pump large volumes of blood to enrich the muscle fibers with oxygen. Usually, such work is quite feasible for the body if the training takes place in a standard mode with alternating working approaches and pauses for rest.

A different situation arises when using excessively long workout with lack of proper rest. In this case, the heart is forced to work without a rest break for several hours. During such training, blood pressure rises significantly, which creates a greater load on the walls of blood vessels and capillaries. It is with prolonged continuous loads that hypertrophy begins to gradually develop.

In addition to the left ventricle of the heart discussed in the article, other parts of the heart may also be affected, but the fact is that it is he who is most susceptible to this disease.
It is worth pointing out the consequences of the occurrence of hypertrophy of the left ventricle of the heart.
It will become difficult for the patient to endure physical activity, shortness of breath may appear, other diseases may develop, but only of a cardiovascular nature, such as dystonia and sclerosis. But the most disappointing result is, of course, fatal outcome. In severe phases of the disease during heavy physical exertion, the heart may stop. The mortality rate due to left ventricular hypertrophy is 4%.

Since hypertrophy, or in other words "growth of the heart", occurs with increased physical exertion, a certain program should be followed. Young people should understand that regular pulling of a barbell of 50 kilograms, active participation in sports (football, basketball, running, etc.) without any prior training, i.e. without increasing the load, can lead them to cardiac hypertrophy, and the worst - to left ventricular hypertrophy. You can avoid the disease if you follow a special physical program: if you want to build up your muscles, then contact the instructor, he will tell you how to properly get in shape without harming yourself.

But if, nevertheless, in the cardiologist's office you were given this disappointing diagnosis, then you should completely forget about heavy physical exertion. Start taking vitamins that strengthen the heart muscle and improve myocardial function.

Yet sport can not only heal, but also destroy.

In this article, we will consider the main indicators for assessing the adequacy of physical activity and find out what should be the heart rate during exercise. Therapeutic physical training cannot be therapeutic without an individual approach to each patient and the dosage of physical activity on the body and, especially, on the heart. This is the main advantage and difference between exercise therapy and all other types of human physical activity: physical labor at work, in the garden and at home, developing physical education and sports. In physical therapy, it is worth adhering to the principle - it is better not to finish it than to overdo it. This is very important both for the process of treatment and rehabilitation, and for the attitude of patients to exercise therapy. Any “failure” in therapeutic gymnastics classes can cause a persistent negative attitude towards physical education. Correcting such psychological barriers is very difficult. Therefore, before embarking on physiotherapy exercises, we note three main points that must be especially carefully observed in order to sensitively dose physical activity in exercise therapy classes:

1. gradual increase in load and regularity of classes,
2. control of the state, well-being and indicators of the work of the heart and cardiovascular system,
3. collaboration with a doctor.

To calculate the individual allowable physical load on the heart, you need to know:
one). Patient's age.
2). Heart rate at rest for 1 minute (pulse at rest).
3). The appointment of an exercise therapy doctor or the attending physician about the permissible load as a percentage of the maximum heart reserve (from 20% to 100%).

Heart reserve is determined in order to dose the load in the downward direction. So, for example, with VVD (vegetative-vascular dystonia), up to 100% of the heart reserve can be used, since with this “disease” there are no organic changes in the organs, and exercise therapy has a positive effect on the condition of such patients, the phenomena of cardioneurosis disappear during exercise. (Not from the first session 100% RS. If a person is untrained, then you need to start with 70 - 80% RS). In the elderly and senile age, a careful attitude to the body is required, we use from 20 to 90% of the heart reserve.

The formula for calculating the reserve of the heart.

Heart reserve \u003d maximum heart rate - resting heart rate (beats per minute is 100% of the heart reserve).
Maximum heart rate \u003d 180 - age (beats per minute).
X% Heart Reserve = Heart Reserve: 100 * X (%)
Allowable cardiac workload = resting heart rate + X% cardiac reserve
(X is the value corresponding to the volume of the heart reserve in %, which was determined by the doctor on an individual basis for a particular patient. It varies from 20 to 100% of the heart reserve).

* Maximum heart rate = 180 - age = RS (100%) + heart rate at rest (I gave this formula for a better understanding of the principle of calculating the allowable load on the heart and heart reserve).

Consider the calculation of the allowable load on examples.

Example #1.
The patient's age is 37 years old,
Heart rate (pulse) at rest - 66 beats per minute,
the doctor prescribed to use 70% of the reserve of the heart.

Maximum heart rate \u003d 180 - 37 \u003d 143 beats per minute.
Heart reserve = 143 - 66 = 77 beats per minute.
70% heart reserve = 77: 100 * 70 = 54 beats per minute.= 66 + 54 = 120 beats per minute.

Conclusion: for this patient at the age of 37 years with a resting heart rate of 66 beats per minute, with 70% of the reserve of the heart involved, the allowable load on the heart is 120 beats per minute. If it is required to use 100% of the reserve of the heart, then the heart rate rises to 143 beats per minute.

Example #2.
The patient's age is 65 years old,
Heart rate (pulse) at rest - 78 beats per minute,
the doctor prescribed to use 40% of the reserve of the heart.

Maximum heart rate \u003d 180 - 65 \u003d 115 beats per minute.
Heart reserve = 115 - 78 = 37 beats per minute.
40% heart reserve = 37: 100 * 40 = 15 beats per minute.= 78 + 15 = 93 beats per minute.

Conclusion: for this patient at the age of 65 years with a resting heart rate of 78 beats per minute, with 40% of the reserve of the heart involved, the allowable load on the heart is 93 beats per minute. When using 100% heart reserve, the pulse quickens to 115 beats per minute.

This calculation is especially important for the most intense loads: health path, jogging, swimming and on simulators. Periodic heart rate monitoring during exercise will help you overcome the fear of overload.

The pulse is examined before the lesson, at the peak of physical activity and at the end of the lesson. If the pulse is rhythmic, then it can be calculated in 15 seconds and multiplied by 4. If there is an arrhythmia, then it is imperative to count in 1 minute and record all the characteristics of the pulse for the doctor and to monitor the patient's condition during the course of treatment.

Another criterion for the load on the heart is the activity of breathing. During training (walking, running, exercising on simulators), you need to breathe only through your nose. As soon as you want to breathe through your mouth, it means that the cells do not have enough oxygen. If the patient breathes heavily through the mouth, hyperventilation of the lungs will occur, while there is a lot of oxygen in the blood, but this will not help to saturate the cells of the body with oxygen because there will be a shortage of carbon dioxide in the blood, and "greedy" red blood cells will not be able to give oxygen to the cells, since with a lack of carbon dioxide, there are too strong bonds between red blood cells and oxygen molecules.

When evaluating the patient's condition during therapeutic gymnastics, walking, health path, running, games, one should focus not only on the appearance of shortness of breath, but also on the color of the skin of the face and the appearance of sweat. Reddening of the face and the appearance of sweat - the load is strong enough, you need to give an exercise in breathing and move on to relaxation exercises. Facial blanching or “blueness” and acrocyanosis (blue fingers and nasolabial triangle) should not be allowed, which indicates excessive physical exertion for this patient with chronic heart or respiratory failure.

*(Remember the principle: "white" - heart failure, "blue" - respiratory failure).

We will not talk about overwork in detail, since this is absolutely impossible to allow. The first sign of excessive physical activity is a combination of fatigue, slight lethargy and a slightly noticeable lack of coordination of movements, and dizziness, weakness in the limbs and the appearance of pain will be a signal to stop exercising.

There are “levers” in exercise therapy, by controlling which we can regulate the physical load on the body and, of course, on the heart. Below is a table of factors that affect the amount of physical activity. This table must be carefully and carefully studied and applied to control the load. The most important thing to remember is the list of factors listed in the first vertical column of the table; the rest can be logically conjectured.

PHYSICAL ACTIVITY DOSING CHART
Exercise Dosage Classification	Criteria for physical activity
By the nature of the muscles	small muscle groups	Smaller
	Middle muscle groups
	Large muscle groups	More
Alternation of different muscle groups	When alternating different muscle groups
	Exercises for the same muscle group
Inclusion of sports - applied games	1. Sport games+ any exercises.
	2. Sports and applied games + exercises for all muscle groups.
	3. No games, exercises for medium and small muscle groups + breathing exercises.
Number of repetitions of exercises	How more number repetitions, the higher the load.	More
	The lower the number of repetitions, the lower the load.	Smaller
Exercise pace	Slow	Smaller
	Average
	Fast	More
The rhythm of the exercises	rhythmic movements	Smaller
	Acceleration - deceleration	More
Range of motion		More
Exercise accuracy	The requirement for accuracy first increases the load, then facilitates the execution of movements.
Exercise difficulty	Simple exercises	Smaller
	Complex exercises	More
Starting position	Lying	Smaller
	standing	More
Quantity breathing exercises	The more breathing exercises, the less the load
Emotionality	The more positive emotions, the easier it is to adapt to the load.

Summarize. In physical therapy, physical activity is strictly dosed depending on the age of the patient, his pulse at rest, diagnosis and doctor's prescription. Knowing heart reserve, you can not use more than 100% of the maximum allowable heart rate (180 - age). You should follow the doctor's prescription about the permissible load on the heart, especially in the presence of diseases of the cardiovascular and respiratory systems. In addition to monitoring the pulse, you need to carefully monitor general condition the patient and, first of all, pay attention to the appearance of shortness of breath, a change in complexion, the appearance of sweat, lethargy, lethargy, impaired coordination of movements, dizziness, pain. It is desirable to know by heart the list of factors physiotherapy exercises that affect the amount of physical activity in order to regulate it downward.
You can't overdose on physical activity. This can not only worsen the patient's condition (depression, bad mood, sleep disturbance, appetite), but also cause a negative attitude towards exercise therapy.
To prevent this from happening, the principles gradual increase load and regularity of classes in accordance with the prescriptions of the doctor, who is the conductor of all therapeutic measures for this patient. All factors that play a role in calculating cardiac reserve can change over time, so it is advisable to teach patients to independently calculate both the maximum heart rate and the allowable load on the heart.