Heart disease is not a barrier to exercise. Fitness for the cores makes it possible to reduce pressure, restore blood circulation, get rid of extra pounds. The main thing is to do everything in moderation, not to overwork. What exercises can be done for the core? How safe are they?

Basic principles

With exacerbation of cardiac pathology, classes are held in stationary conditions. After the patient recovers, you can perform gymnastics in a clinic, sanatorium. When chronic disease exercises are performed at home, only the patient should first consult a doctor.

Dosed individual training help improve blood circulation in the muscles of the heart, blood vessels, stimulate the stomach, intestines, respiratory organs, normalize metabolic processes.

Cores should do gymnastics every day in the morning, and half an hour is useful before going to bed. It is also recommended to relax in the forest on weekends - ride a bike, take a walk. At the same time, you need to eat right - up to 5 times a day in small portions.

Attention! Cores are forbidden to squat and push up.

What should be discussed with the doctor?

The main issue is taking medications. Some medications affect classes. Only your healthcare provider can tell you how safe it is to exercise.

After undergoing heart surgery, heavy physical exertion is strictly prohibited, it is also impossible to lift weights, dig up the garden. Allowed safe exercise prescribed by the doctor.

What exercises can be done?

Physical activity should be simple, they should not burden the cardiac, nervous, vascular system. When performing exercises, you must adhere to the following rules:

• Perform all exercises at a slow, rhythmic pace, without straining.
• Don't forget for breathing exercises, it should alternate with physical activity.
• Forbidden physical exercises, at which it is necessary to bend significantly.
• To feel good, it is enough to practice every day for half an hour.
• Classes are best done under the supervision of a doctor.
• Be sure to purchase a heart rate monitor to measure the heart rate. During training, the heart rate monitor will not only measure, but also ensure that it does not go beyond the norm. In case of violation, the device gives a special sound signal.
• It is recommended to use a heart rate monitor to monitor the number of steps that the core has taken. It also calculates the speed of movement, calculates the distance.

The core must have a heart rate monitor. Now modern devices change air temperature, atmospheric pressure, humidity - these indicators are important for cores. Due to a sharp change in the weather, a person can become ill.

Fitness Benefits

With regular exercise, you can:

• Reduce pressure, get rid of cardiac stress.
• Normalize cholesterol, reduce "bad", the one that leads to body fat, heart disease.
• Improve blood circulation, protect against thrombosis, which often causes a stroke.
• Reduce weight, get rid of extra pounds.
• Tighten your muscles.
• Release endorphins, get rid of stress. Please note that when a person suffers a heart attack, he should not be nervous, be exposed to various stressful situations.

Sports for the cores

The hearts suffer the most from headaches, high blood pressure, heaviness in the back of the head, loss of strength. It is difficult for them to endure physical activity with such symptoms. Because of this, many refuse to engage. But there are activities that are ideal for people with heart problems.

Yoga

A special set of asanas helps to lower blood pressure. When a person gets used to it, he can even perform complex asanas that strengthen the heart. When the muscles are hardy, blood circulation improves markedly, the work of all systemic organs. performed in a calm state, so the heart rate slows down. Due correct breathing can be oxygenated internal organs, improve the work of blood vessels, heart.

Swimming

With the help of this sport, you can facilitate cardiac work, get rid of excess stress. When you swim, the muscles begin to contract rhythmically, in this way the work of the heart is facilitated. Due to deep breathing, a heart massage is performed. The main thing is to practice swimming regularly so that the heart work is stabilized.

• Morning exercises.
• Light .
• Walking.
• Roller skating, ice skating.
• Ball games.

For any sport to benefit, the load increases gradually. It is forbidden to train:

• Immediately after eating.
• In a stuffy, closed room or outdoors when it is cold, high humidity, during magnetic storms.

Be sure to divide your workout into three stages: warming up the body (warm-up), main workout, relaxation. With a warm-up, you prepare your heart for physical activity. In this case, exercises are performed that help stretch the muscles. final stage there may be stretching exercises - they return the body to its usual mode. Final exercises are very important, because abrupt interruption of training worsens the condition, leads to dizziness. Also, the cores should not immediately take a shower after physical exertion. When exercising, be sure to drink warm water, in no case cold, it can cause a spasm of the heart vessels.

So, heart disease is not a contraindication to sports, the main thing is to follow the basic rules, consult a doctor.

Generally, people with overweight leading a sedentary lifestyle. But for some training athletes who want to get results too quickly, gym can do more harm than good.

Diet

The first thing to remember is that any diet is a harmonious balance of nutrients. What does it mean? Losing weight doesn't mean cutting out carbs and fats completely. When gaining mass, one should not forget about fiber, plenty of water and vegetable oils. Balanced diet, and not just cutting calories, distinguishes a healthy athlete from a person who is harmful to his health.

The first place to start with dietary restrictions is to reduce your intake of trans fats. It is them, and not, say, useful lipids that are found in nuts, olives, flax seeds or sunflower seeds.

Why are trans fats so bad? They increase low-density lipoprotein (LDL) levels, which transport "bad" cholesterol into the bloodstream, leading to an increased risk of atherosclerosis. The second good reason to avoid products with trans fats: the use of the latter significantly increases the risk of developing diabetes.

The other extreme is the trendy high-protein, high-fat diet. If your body traditionally uses fats as fuel and you digest fatty foods better than carbs, no problem. Otherwise, too much fat in the diet (over 50% of daily calories), even though healthy, leads to a decrease in the production of nitric oxide, which, in turn, leads to problems with blood pressure.

Balance the diet based on age, physical activity, body weight and goals.

On average, an athlete's diet should consist of 35–40% proteins with a complete amino acid profile, 25–30% healthy fats, and 30–40% complex carbohydrates. The given values ​​vary in each individual case.

Physical activity

It would seem that physical activity cannot harm the heart, but, on the contrary, will only turn it into a powerful blood pump. This is true, but with some reservations. According to the American College of Sports Medicine, 150 minutes a week of moderate-intensity exercise or 75 minutes a week of high-intensity training is enough to maintain a healthy heart.

Those who play sports professionally automatically fall into the risk zone: if you train for more than one hour three times a week, you need to allocate a separate day, completely devoting it to cardio loads.

Mayo Clinic Proceedings cites a study whose authors claim that abuse intense training adversely affects the state of the heart. This is why doing CrossFit every day or doing weightlifting exercises at a high heart rate constantly is more harmful than beneficial.

Loads must be alternated. Even if now there are 3-5 heavy strength training a week or regular ultramarathon distances seems to be effective, after a few years of work at this pace, the body's reserves will come to an end.

Dilute several consecutive strength training sessions with cardio, and vice versa. Most importantly, don't be afraid to try new disciplines throughout the year or in the off-season if you're a competitive athlete.

Go to the doctor

Don't be afraid of doctors. Cardiologists are not dentists with drills from the 1980s. Take tests, do cardiograms, check blood for hemoglobin and hormone levels - there is nothing more important than the prevention of cardiovascular diseases. Fortunately, most of them can be prevented in time, and a well-designed course of physical exercises will allow you to live. full life even with congenital pathologies like mitral valve prolapse.

Set your blood pressure rate (the once ubiquitous “astronaut pressure” of 120 over 80 may be the absolute norm for some or a sign of early hypertension for others), and then measure it every day, not forgetting to monitor your pulse. Do such control measurements in a course of one to two weeks every three to four months in order to better study your body and understand how your condition has changed. cordially- vascular system for the specified period of time.

Keep track of what appears on your plate, how you feel after physical activity and what the tonometer and heart rate monitor indicators say about your condition. Preventing a disease is always easier than curing it.

Patients with pathologies of the heart and blood vessels can do physical education, but the choice of exercises should be approached with great care. Physical exercises should be planned taking into account the individual characteristics of the patient's body, the current specific situation and with the participation of the attending physician.

To obtain positive results of such physical activity, it is necessary to control your condition and carefully monitor your pulse. It is important to remember that there are some contraindications to exercise in patients with heart disease.

Often, specialists, when a patient has a heart pathology or after an operation on an organ, say that exercise is integral part human health in the future.

How does exercise affect the human body?

1. help lower blood pressure and thereby regulate the load on the heart and blood vessels
2. increase the concentration of cholesterol in the body, which carries fats from the arteries to the liver for processing
3. reduce the content of bad cholesterol, which accumulates in fat deposits and causes the development of heart pathologies
4. help improve blood flow and avoid blood clots that can trigger a heart attack or stroke
5. promote rapid weight loss and help get rid of fat deposits
6. take part in the formation of muscle mass

You can learn more about how to properly perform breathing exercises for hypertension from the video:

Constant physical activity leads to the fact that the patient manages to get rid of stress. The human body releases hormones called endorphins. You should be aware that stressful situations and constant anxiety can become a significant obstacle to a person's recovery after a heart attack.

Contraindications to exercise

Despite the positive effect of exercise on patients with heart disease, in some cases it will have to be abandoned.

Experts identify the following contraindications for training patients who suffer from diseases of the heart and blood vessels:

• uncontrolled diabetes mellitus
• thrombophlebitis in acute form
• recent embolism
• myocarditis and pericarditis in active form
• severe aortic stenosis
• uncontrolled atrial or ventricular arrhythmias
• sinus tachycardia
• uncontrolled heart failure

If the patient has at least one of the listed contraindications, physical exercises should be postponed for some time.

High loads during physical education, in which too active periods are replaced by sudden stops, put an increased burden on the organ.

This pathological condition is especially pronounced in those patients who adhere to a sedentary and inactive lifestyle. Experts recommend that patients with pathologies of the heart and blood vessels do not engage in such strenuous daily activities as hard work in the garden or carrying heavy loads.

Patients with cardiac pathologies should refrain from performing static exercises that involve applying sufficient force against a specific object or holding the body in prolonged tension. Patients with high blood pressure should avoid large amounts strength work, during which you have to lift the weight above your head with your hands.

Training rules

A patient with pathologies of the heart and vascular system during exercise is recommended to observe the following rules:

1. start training is allowed only if the doctor has given permission for this
2. it is necessary to gradually increase motor activity, increasing both the intensity of classes and their duration
3. any workout should include three blocks: warm-up, main part and hitch
4. care should be taken to ensure that the patient consumes a sufficient amount of fluid during exercise
5. should not start physical activities immediately after eating, it is recommended to wait at least 1-2 hours
6. it is not allowed to engage in physical education with a viral infection or with an increase in body temperature
7. for sports, you should choose a comfortable form and shoes that fit the size

In the event that physical education has caused the development of unpleasant symptoms in the core, then you should stop training and inform your doctor.

During training, it is allowed to drink only warm water, since too cold liquid can provoke a reflex spasm of the heart vessels.

The most useful exercises

Experts say that anaerobic activity is considered the best for the heart, in which all large muscle groups and shoulders are involved. People with pathologies of the cardiovascular system are allowed to go in for swimming, brisk walking, dancing, running and cycling.

In order for physical exercises to bring the desired effect, they should be combined with proper nutrition. It is necessary to consume as many proteins, carbohydrates, fiber fibers, vegetables and fruits as possible.

• It is necessary to sit on the floor, connect your legs, and lower your arms down. You should alternately raise your hands up while inhaling, and lower them while exhaling. It is recommended to perform this exercise at least 5 times.
• You need to put your legs together, bend your elbows and raise them parallel to the floor at shoulder width. Fulfill circular motions clockwise is allowed 5 times and the same amount against the arrow.
• It is necessary to connect the legs together, and stretch the arms to the sides. Bend while inhaling left leg in the knee and press it to the stomach with the help of hands. As you exhale, lower your legs and spread your arms to the sides. This exercise should be repeated 3-5 times in one leg and the same number of the second.
• You need to put your feet on the floor shoulder-width apart, and your hands on your belt. Tilt to the side must be performed on inspiration, and on exhalation, take starting position. Repeat this exercise 3-5 times in each direction.
• It is necessary to place your feet shoulder-width apart on the floor, and your arms to the sides. While inhaling, you need to raise your hands up and bend to your knees, and while exhaling, you should take the starting position. This exercise should be performed 3-5 times.

Various deviations in the functioning of the heart should not be considered as a reason for the rejection of physical activity on the body. In order for patients with diseases of the heart and vascular system to normalize their well-being, they simply need to move. At the same time, you should not be zealous and chase records, because such physical activity can not only not bring benefits, but also worsen the condition of the core even more.

If you've just been diagnosed with heart disease or have had heart surgery, your doctor may have told you that physical activity is an essential part of staying in good health. Surely you are tormented by doubts: is it really safe to play sports in such a state? What exercises, in this case, are ideal?

How does exercise help with heart disease?

• reduce blood pressure and stress on the heart;
• increase the level of "good" cholesterol, which transports fats from the arteries and back to the liver for processing;
• lower the level of "bad" cholesterol, which contributes to the formation of fatty deposits in the arteries and the occurrence of heart disease;
• significantly improve blood circulation, prevent the formation of blood clots, which are quite capable of causing a stroke and heart attack;
• increase fat loss and promote weight loss;
• exercises help build muscle mass;
• physical activity also reduces stress by releasing endorphins. After a heart attack, stress and anxiety can slow recovery.

How much exercise is considered sufficient?

Aim to be physically active five days out of seven for thirty minutes. If it’s difficult for you, first break the recommended half hour into several sessions throughout the day.

The best activities for the heart

For heart the best occupation aerobic activity is considered, since it works large muscle groups. Fast walk, running, dancing, cycling and even gardening are aerobic activities. Swimming is one of the most popular types of aerobic activity. It is worth noting that it is better to master this sport by being trained by professionals who will tell you how to learn how to swim in the pool without risking poor health. It is also necessary to combine exercise with a balanced diet. You will benefit from unsaturated fats, carbohydrates, fiber, fruits and vegetables.

The following questions should be discussed with your doctor:

• certain medications may interfere with your exercise regimen;
• whether the selected exercises are safe for you, only a doctor can say;
• after the operation, you should not do hard work, and even more so carry weights in the gym and around the house;
• Get your doctor's approval before you use machines, lift weights, swim, or run.

Once approved by your doctor, find an experienced exercise specialist. If you know a synchronized swimming coach or race walking, you can take a few lessons from him or at least consult.

Do not overdo it isometric exercises such as squats and push-ups. Should not exercise outdoors when it's cold, hot or damp. Humidity can cause shortness of breath, extreme temperatures can affect circulation, make it difficult to breathe, and cause chest pain. The best exercises for the heart in this case are indoors.

Drink more water. It is important to drink water before you feel thirsty, especially on hot days. Do not take a shower or hot or cold bath immediately after exercising, as temperature changes seriously increase the workload on the heart. Do not exercise on hilly terrain. If you have to go through steep slopes When going uphill it is better to slow down the pace. Control your pulse.

If the exercise program was interrupted for a few days, you should return to your usual rhythm as soon as possible. But do not rush, just start at a lower level and gradually return to the previous level of training.

Take care of the heart, what to do for this until it makes itself felt. Problems usually imperceptibly accumulate, not manifesting themselves until a certain point. Mortality due to heart disease is at the top of the list, heart attacks and strokes are younger. That is why it is important to pay attention to the heart and blood vessels in a timely manner, to strengthen them, first of all, through physical activity. Training the heart and developing endurance, stress on blood vessels - all this important elements life of a healthy person.

Why is it necessary to give the heart and blood vessels a load?

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

Inactivity provokes problems with the heart and blood vessels. Training of the heart occurs when the strength of contractions increases, the heart rate increases at times of load. At the same time, the vessels also train.

Exercises to train the heart

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

1. The optimal heart rate is one hundred twenty to one hundred and thirty beats (not higher than 130 and lower than 110).
2. You can not arrange training sessions lasting more than an hour (with weak vessels - 30 minutes).
3. Do these exercises two or three times a week.

Running heart training is also useful. Don't make it a routine. Do jogging three to four times a week for 20 minutes, monitor your condition. If you feel uncomfortable, go for a walk.

Other factors

Stress, ecology and nutrition gradually lead blood vessels to an increased tone, which affects blood pressure. In such a situation, do not rely only on the help of pharmaceutical preparations, you need to restore full blood circulation, and above all in the capillaries. This will help you train the heart and blood vessels. Vibration exercises will be effective: in the morning in bed, raise your arms and legs up, shake them for about two minutes. This is how vibromassage of capillaries is carried out and lymph is redistributed, through which the body is cleansed of toxins and toxins. It is advisable to repeat the exercise in the evening before going to bed.

1. Quit smoking.
2. Lose weight when overweight.
3. Follow the doctor's recommendations for taking medications.
4. Eat less salt.
5. Sleep 8-9 hours.
6. Eat varied, wholesome, healthy foods.

Well nourishes and strengthens "Panangin", which affects the metabolic processes in the heart, improves its work, prevents early aging of the myocardium, prevents the appearance of atherosclerosis, high blood pressure, arrhythmias. It is recommended to healthy people as a means of strengthening the heart muscle and for the prevention of vascular diseases. The composition of "Panangin" includes potassium and magnesium, which can also be obtained daily with food. Eat spinach, seaweed, lentils, oatmeal, sunflower seeds, wheat bran, flax oil, fish oil to cleanse blood vessels.

Heart training: pulse and its indicators

How to determine the intensity of training to achieve the result? We determine the maximum heart rate, it is individual. Subtract your age from 220. The result is yours maximum frequency pulse. The heart recovers in an indicator of 50-60% of the maximum pulse. This improves the state of the cardiovascular and respiratory system. Raising the pulse to 80% of the maximum covers more blood vessels, pulmonary ventilation increases, the size and strength of the heart increase. Training in the red line zone (80-90% of the maximum) is carried out with good physical form, under medical supervision.

We develop further

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

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

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

Strengthening the heart and folk recipes

It is very important that the heart muscle receives the necessary vitamins, here training alone is not enough. Here are some tips from healers:

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