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. In the case of a chronic disease, exercises are performed at home, only the patient should first consult a doctor.

Dosed individual workouts help improve blood circulation in the muscles of the heart, blood vessels, stimulate the stomach, intestines, respiratory organs, and 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. Safe exercises prescribed by a doctor are allowed.

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.
• Do not forget about breathing exercises, it should alternate with physical activity.
• Prohibited physical exercises in which you need to bend over 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 to proper breathing, you can saturate the internal organs with oxygen, improve the functioning of blood vessels, the 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.
• Easy .
• 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 exertion. In this case, exercises are performed that help stretch the muscles. The final step can be stretching exercises - they return the body to its usual mode. The 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.

Let's be honest: the term "cardio training" is actually quite vague. In fact, this is any endurance training - after all, it depends, first of all, on the state of the cardiovascular system. In this case, cardio training can be considered any more or less uniform movement, lasting more than 20 minutes (the optimal time is 40-60 minutes).

And this is where the differences begin. For fitness fans, cardio training is aerobics, running, cycling, Nordic walking and other loads. And for people with diseases of the heart and blood vessels, cardio training will be a light exercise: raising arms and legs, tilting, marching in place. It all depends on the state of the heart and is determined by the pulse at which the load occurs. But even this circumstance requires the observance of important principles during classes.

The first rule of cardio for heart disease: heart rate control

Be sure to get yourself a heart rate monitor or a fitness bracelet that monitors your heart rate. The smart gadget itself calculates the heart rate zones for your cardio workouts. Just in case, here is a simplified calculation formula. Maximum heart rate = 220 - age. Then we multiply by:

* 1 zone - 0,5-0,6 - Wellness training, low intensity.

* 2 zone — 0,6-0,7 - training for fat burning, endurance, medium intensity.

* 3 zone - 0,7-0,8 - training for speed endurance, increasing speed over a distance, high intensity.

However, often doctors give more understandable recommendations - they name specific pulse values ​​for each zone. Then it will turn out:

* 1 zone - average heart rate up to 110 beats per minute , the maximum is not higher than 120.

* 2 zone — average heart rate 120-135 beats per minute , the maximum is not higher than 150.

* 3 zone - average heart rate of 140 beats per minute or more , maximum - unlimited.

These numbers are important in terms of training intensity planning and will depend on your health status.

The second rule of cardio training: consult a doctor

The doctor should determine the intensity of the training of the cores, since it directly depends on the diagnosis. For example, most people who have had a myocardial infarction are recommended to exercise only in zone 1, but in some cases zone 2 is also allowed. Someone is prescribed vigorous walking, and someone is prescribed only physiotherapy exercises in the clinic.

In general, people who have heart problems that are not in the acute stage, but chronic sluggish ones, of course, zone 1 is useful. Zone 2 is often available, but in it it is better to limit the maximum heart rate to 135-140 beats. Only healthy people have access to all three zones (and even higher, which are no longer related to cardio training). And now in more detail.

The third rule of cardio training: good knowledge of your diagnosis

In other words, information about the disease will allow you to train with knowledge of the matter. Let's talk briefly about the most common heart diseases.

Arterial hypertension- simply put, high blood pressure, or the outdated name "hypertension". With it, undoubtedly, it is useful and even helps to normalize the pressure of classes in zone 1, and for people in good physical shape - in zone 2. Preferred types of training are walking, standing, sitting and lying (but not in a position where the legs are higher than the head!), Stretching, cycling. Important: you can not train if the pressure has jumped.

Atherosclerosis- deposition of cholesterol on the walls of arteries, including those supplying the heart. You definitely need to move in the 1st and, if possible, in the 2nd zone, since it is these activities that burn fat. Suitable workouts are walking, including poles, swimming, roller skating, cycling, body weight exercises. Important: do not overdo it, enter the mode gradually.

Cardiac ischemia- in fact, a whole range of diseases. This includes both chronic (angina pectoris, chronic heart failure, arrhythmias, etc.) and acute (coronary cardiac arrest, myocardial infarction) diseases. Let us briefly say that the reason is in certain changes in the vessels of the heart. Here you can not do without a consultation with a cardiologist!

In general, in acute conditions such as a stroke or an angina attack, of course, it’s not only impossible to train, but in general you need to lie down and call an ambulance. But with a more or less stable state or when recovering from a heart attack, classes in zone 1 and even lighter ones will come in handy. Suitable types of training are physiotherapy exercises, walking in place, leisurely walks, horseback riding. Important: exercise regularly. Long breaks and abrupt regime changes are bad for the heart!

But at inflammatory diseases of the heart- inflammation of the heart muscle, tissues around the myocardium, rheumatism - any activity, even light ones, is prohibited.

Lastly, how much do you do? Depending on the condition, it is recommended to start with 20-30 minutes at least 3 times a week. In the future, 150-160 minutes per week are needed, divided into the same 3-4 days. This is the rule of cardio for everyone, except for those days when heart disease only allows you to lie down.

And today there are even athletes among the cores. However, for such people, it is more useful not sports, but physical education. Moreover, it is simply necessary for many of them.

Proper exercise and exercise is beneficial for people with hypertension, coronary heart disease, heart failure, and other heart conditions. They improve the quality of life, slow down the progress of the disease, prevent the development of heart attacks, strokes, heart failure and other serious complications. If there is no exacerbation or decompensation of the disease, then moderate exercise is not only contraindicated, but also necessary. But it should be understood that the level of load depends on the state of the cardiovascular system, blood pressure, pulse rate, pain syndrome. And only a doctor can accurately determine it. Therefore, if you are planning to do physical education, it is better to consult with him.

How much and how best to do it? Here are some tips for hypertensive patients from the influential professional medical organization, the British Heart Foundation:

Try to practice every day.

Your goal is at least 2.5 hours of class per week.

One lesson should last at least 10 minutes, and physical activity should be of moderate intensity. That is, the breathing rate and pulse should be faster than usual, and you should feel warm. This happens when brisk walking, cycling, swimming.

Lifting weights and working with weights is undesirable, with them the pressure rises higher.

A set of exercises for people with heart disease

Warm up(7-10 minutes): brisk walking, light running, various stretches and bends. You can do all this by changing positions - standing, sitting, lying down.

Main part:

• Sitting on a chair

• Standing

1. Legs shoulder width apart. Raise your arms up through the sides (inhale) and lower them in the same way, leaning down and exhaling heavily and waving your arms.
2. Initial - hands on the belt. Alternately raise one arm up and over the head, tilting the torso to the side.
3. The original is the same. Turns the torso to the sides, then - rotation of the pelvis.
4. Legs are wider. Alternately, squatting on each leg, we transfer the weight of the body to it.
5. One leg in front, the other in the back. We bend the front leg at the knee (resting on it with our hands above the knee), transfer the load of the body onto it and spring it 3-4 times. Then for the other leg.
6. Feet at body width, arms forward and horizontal. We raise legs alternately to them (straight or bending at the knee).
7. Squats with arms outstretched forward.

Ending(5-10 minutes): Slow walking with deep breathing, raising and lowering the arms. Smooth tilts and rotations. Stretching of the body and limbs. Shaking of arms and legs.

Each exercise is done 5-10 times, the pace of movements and amplitude are arbitrary, depending on your capabilities and condition.

Expert opinion

Cardiologist, Doctor of Medical Sciences, Professor, Head of the Department of Clinical Functional Diagnostics and Scientific Secretary of the Moscow State University of Medicine and Dentistry. A. I. Evdokimova Yuri Vasyuk:

Physical exercise is beneficial for most patients with cardiovascular disease. Exceptions are mainly associated with the period of exacerbation of the disease or its decompensation. Physical education is important even with heart failure, which can be the outcome of any disease of the heart and blood vessels. In this condition, the contractility of the heart decreases, and it pumps blood worse, over time, a person develops shortness of breath, swelling, and other symptoms. Physical exercise is recommended for all patients with chronic heart failure (CHF) if the disease is stable and there is no need for emergency treatment.

Studies have shown that regular physical training for three months improves exercise tolerance, improves the absorption of oxygen by the body. But these positive effects disappear after three weeks if you stop exercising. Therefore, patients with chronic heart failure are recommended to engage in physical education constantly. This is recorded in the official "National guidelines for the diagnosis and treatment of CHF".

The heart is nothing but a muscle, which means it can be trained. Starting with small daily loads, and then gradually increasing them, you will improve the overall condition of the body and significantly reduce the likelihood of developing heart disease. However, exercise alone is not a panacea; it must be combined with proper nutrition, monitoring blood cholesterol readings, and a healthy lifestyle.

Why train your heart?

Cardio training is most often resorted to by those who have an increased risk of heart disease. Also, exercise therapy is a mandatory part of rehabilitation after a heart attack or stroke. Why, then, a healthy person must necessarily perform cardio training?

• The heart with powerful impulses pushes blood through every vessel in our body, thereby ensuring vital activity. To make it work as long as possible, you need to regularly repeat special exercises.
• The quality of your life directly depends on the fitness of the heart. If from your youth you are accustomed to daily cardio loads, then in old age you will surprise your peers with energy and mobility.
• One of the benefits of cardio is that it helps you burn fat. If you are overweight, then you need this gymnastics.

Most patients with problems in the cardiovascular system are sedentary.

The reasons to train the heart are quite weighty, but you do not need to drive yourself into many hours of training. Exercises will help only if you perform them systematically, gradually increasing the pace. Proper cardio training includes other positions.

How to train the heart muscle

Endurance training rules

Type of load. Cardio training can be a set of special exercises both with and without a simulator, as well as: running, Nordic walking, swimming, yoga, cycling. It's great if you do these activities outdoors.

Time. The main indicator of heart training is the pulse. The point is to maintain a certain indicator for approximately 20 minutes. It is best to spend 30-60 minutes exercising.

Systematic. A one-time load on the heart will not help him, but only hurt him. Exercises should be repeated, forming a cycle. It is preferable to train the heart 4 times a week.

Pulse. Each person has his own maximum heart rate, the value of which is set depending on his age. Now many sites provide the ability to calculate the maximum value of the pulse, you just need to specify your age. If you do not trust such methods, then it is better to consult a doctor.

During cardio, your heart rate should be between 60-70% of your maximum value. In order to measure it, purchase a wrist heart rate monitor, thanks to which you can track the effectiveness of training.

Warm up. Before starting the exercises, the muscles are “warmed up”. The same must be done with the heart. Perform 2-3 simple exercises, such as breathing exercises, so as not to overload the organ.

Preliminary Exercises

Remember that the warm-up should be carried out regardless of whether you are going to exercise on the simulator or without it.

1. Sit on a chair. Spread your arms to the sides, and then lift up as you inhale. As you exhale, return to the starting position. Do the exercise three times.
2. Spread your arms to the sides with your palms up, then inhale to turn the body to the right, as you exhale, return to the starting position. Repeat the exercise at least three times.
3. Stand up, straighten your back and connect your legs. Raise your arms in front of you, straighten your shoulders. Make 15 vigorous swings with your hands, then clench your fists the same number of times. This simple exercise will help improve blood circulation in your hands and fingers.

The main set of exercises

Exercises without a simulator

If you prefer yoga, then these asanas can be included in your cardio workout:

Exercises on the simulator

Do not forget to control your heart rate while exercising on the simulator. Now many sports simulators have a built-in heart rate monitor, then the data will be displayed directly on it. Otherwise, it is better to purchase a wrist heart rate monitor or at least count heart beats by placing a finger on your wrist. Focus on a pulse of 110-140 beats per minute.

• Treadmill. You have two load options. The first is running in slow mode for 20 minutes. Try to find the running speed at which your heart rate will show the desired frequency. At the beginning of training, it is better to start with 10 minutes, and then increase the running time. The second option is interval running. Alternate 1 minute of fast running with 3 minutes of slow running. It is better to carry out such a training in courses of 2-3 weeks, and then stop doing this exercise for a week. How to choose a treadmill for your home —
• Exercise bike. It is best to pedal slowly for 25 minutes. You can combine an exercise bike and a treadmill: 10 minutes on each machine. You should start with a small load of 5-10 minutes, gradually increasing the time. See the choice of exercise bike for home in our .
• Stepper. A kind of imitation of climbing stairs. Here it is worth paying attention to which foot you lower to the platform first. Take 10 minutes to lift on your right leg and the same amount of time on your left leg. It is good to combine these exercises with an exercise bike: 10 minutes on one, and then 5 minutes on each leg already on a stepper.
• Rowing machine. Do 3 sets of 10 minutes of active rowing. At the same time, after each approach, arrange a 10-minute rest. It is better to start with a shorter time period, increasing it each time.
• Orbitrek. The combination of running and cycling is called orbitrek. This is a serious physical activity even for a healthy person. Do 3 sets of 5-6 minutes. This is enough to get started. Make sure your heart rate is in the correct range. Over time, it will be possible to increase 5 minutes to 10.

After you have trained the heart and other muscles, they need to be relaxed. To avoid pain, you can do a few calming exercises at the end of your workout:

1. Sit on a bench, raise your arms up as you exhale, and lower them as you inhale. Do the exercise several times.
2. Walk in a circle, inhaling on every second step and exhaling on the third. Duration: at least 2 minutes.
3. While sitting, slowly rotate your hands and feet. Do the exercise for several minutes.

Every 10 minutes it is necessary to check the pulse readings or use a special one. Remember that overloading will negatively affect the condition of the heart muscle.

Cardio training should become a habit not only for people with heart disease, but also for those who care about their health. To achieve the best effect from training, do not forget to take care of your diet. Include apples, nuts, dried fruits and young parsley. All these foods are rich in substances that fight the onset of cardiovascular disease. See articles about proper nutrition for weight loss in the corresponding section of the site -.

Not all physical activity is suitable for heart training, especially if your health is not very good and the years are no longer young. But there are universal exercises that combine safety, efficiency and ease of execution.

Moderation and prudence

To strengthen the heart and blood vessels, dynamic loads are very useful, especially in the fresh air - jogging, skating, skiing, cycling, swimming, water aerobics. But it is better for the cores to forget about static, strength exercises, since they not only overload the spine and joints, but also contribute to an increase in blood pressure, which is dangerous for cardiovascular problems. So the gym is not for everyone. If the heart muscle, unprepared for high loads, is overworked, then it will not be able to pump the necessary amount of blood. As a result, many problems can arise, the most dangerous of which are hypoxia (lack of oxygen), as well as compensatory expansion of the heart vessels and hypertrophy of the heart muscle.

But even when doing heart-healthy sports, the load should be moderate, at least at first. They should be built up gradually, but at the same time regularly, and each workout should begin and end with pulse control.

To each his own

Even after suffering a heart attack, you should not put an end to the movement. After all, a correctly chosen motor load is one of the important conditions for recovery. Not without reason, even in a hospital bed, patients, under the guidance of a doctor, begin to perform various exercises, then walk around the ward. And after discharge, they are sent to exercise therapy rooms at polyclinics or in sanatoriums. Therapeutic exercise for diseases of the cardiovascular system strengthens the heart muscle, increases its contractility, increases blood circulation, lowers cholesterol, and reduces the risk of thrombosis. Good blood flow massages the walls of blood vessels, which makes them more elastic. All this is an excellent prevention of atherosclerosis of blood vessels - the main cause of heart disease.

By the way, it has been proven: if you perform therapeutic exercises for a year after suffering a heart attack, then mortality in the first year is reduced by 25%!

As for sports for those who have had a heart attack, a strictly individual approach is needed here, otherwise a new attack can be provoked. The statistics are relentless: 70% of repeated heart attacks occur within 3 years after the first. Therefore, there is no need to argue with doctors: what kind of motor regimen they recommend - and this must be observed. Depending on the degree of heart damage to some patients, the doctor may allow moderate exercise soon after discharge from the hospital, while others will strictly forbid even walking at a fast pace.

You should not rely on your own well-being in the matter of choosing a training regimen, because this is a biased indicator. So, according to a study by scientists from the Kiev Institute of Medical Problems of Physical Education, 14% of joggers who never complained about their heart had serious myocardial problems that were revealed only during a medical examination.

Pumping the main muscle

When performing gymnastics for people with problems of the cardiovascular system, it is important to adhere to certain rules:

even with good health, you can not sharply increase the load. And if suddenly somewhere something hurts, stings, shortness of breath appears - you must immediately stop doing the exercises. It will not go away on its own in half an hour - take nitroglycerin and urgently see a doctor;

gymnastics can be started only one and a half to two hours after eating.

Before, during and after exercise, you need to control the pulse. Even by the end of the workout, it should not exceed 120 beats per minute. And after 5 minutes of rest, it should return to its original value.

Get on the charger!

There are several options for gymnastics that are useful for heart problems. Here is one of them.

1. Starting position - sitting. Feet together, arms down. Alternately raise your hands up as you inhale, lower them as you exhale.

Raise each hand 5 times.

2. Bend your arms as much as possible at the elbows and raise them parallel to the floor at shoulder width, legs together. Elbows make circular movements 5 times clockwise, and the same number - counterclockwise.

3. Feet together, arms outstretched to the sides. As you inhale, bend your left leg at the knee and press it to your stomach and chest, helping with your hands. As you exhale, lower your leg, and spread your arms to the sides.

Repeat 3-5 times. The same with the right foot.

4. Hands on the waist, feet on the floor shoulder width apart. On an inhale, lean to the side. As you exhale, return to the starting position.

Do 3-5 times in each direction.

5. Feet on the floor shoulder width apart, arms to the sides. Inhale - raise your hands up and bend down to your knees. The head should remain in line with the body. On exhalation, return to the starting position.

Run 3-5 times.

6. Starting position - standing. Feet shoulder width apart, arms down. On inspiration, take the right leg and arm to the side, hold for 2 seconds and, on exhalation, return to the starting position.

Do in each direction in turn 3-5 times.

7. Hands down, feet together. At the same time, make wide circular movements with your hands clockwise, then counterclockwise.

Run in each direction 3-5 times.

8. Hands on the waist, feet shoulder width apart. Make circular movements with the body in different directions 5-10 times.

9. Hands down, feet together. Walking in place for 15-30 minutes.