Thinking about influence physical activity on the heart of man, it is necessary to have an idea of ​​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 weight loss requires at least 20 minutes of vigorous 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: the muscular system, heart, blood vessels, brain are damaged, 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, since for people with coronary artery disease and other heart diseases, an individual exercise program 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 sit-ups), 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 requirements for the heart are the need to provide significant muscle tension(for example, when lifting a barbell) and combine as a mechanism of static tension, when the 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 exercise extreme caution 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.

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 of walking (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, in coronary heart disease, care must be taken 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 intensively, then his pulse rate decreases, as the heart muscle becomes stronger and can pump the required amount of blood through itself with fewer contractions. Consequently, 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

In athletes who regularly load their body, the heart may be:

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 effect on the functioning of the heart muscle, so you should take care of yourself and not get upset over trifles.

For example: even very seriously ill patients awaiting a heart transplant should exercise twice a day. Such patients, of course, are not able to run. Workouts consist of walking and therapeutic exercises. Some patients are only able to move in bed, change to a chair and move around the room. However, if you don't exercise, your chances of surviving while waiting for a heart transplant are greatly reduced. We can say that the more severe the patient's condition, the more he needs regular feasible physical training.

Bed rest is indicated only during acute illnesses, usually not more than 2-3 days. At the slightest improvement in the condition, physiotherapy exercises and walking are prescribed. Even with myocardial infarction, physical exercises begin from the second day. The main danger of the so-called "scheduled" hospitalizations for patients is a decrease in physical activity.

The principle of physical training is very simple - daily or 4-5 times a week for about a minute. continuous movements of such intensity that slight shortness of breath and fatigue were noted. The simplest is brisk walking.

According to American recommendations, it is enough to walk 2.5 km every day for 30 minutes. You can walk in the apartment, and even on the spot. The heart needs a rhythmic continuous load. Loads associated with static stress, especially with straining, should be avoided. If the patient is able to run - you can use light running (jogging), about 2-3 km per minute. You can even run around the apartment, in which case the possibility of overload is practically excluded (as academician Amosov said: “Turn on the TV and train”). Just before walking or running, you need to do a little warm-up in the form of gymnastic exercises - stretch all the muscles and joints. In the process of training, the alternation of walking, running and gymnastic exercises is also useful. You can start with 5 minutes a day. Then gradually, according to your well-being, increase the load and duration of domino training per day. You can divide the load, for example, 10 minutes 3 times a day. In just 1-2 months, you can noticeably improve your physical condition, performance and well-being.

In addition to walking or light jogging, you can swim in the pool, exercise on simulators.

During exercise, the heart rate, which is determined by the pulse rate, should be in the range from 100 to 130 per minute. More in a simple way assessment of the intensity of physical activity is the state of breathing: there should be slight shortness of breath, while the trainee could talk freely (“speaking criterion”). In this case, the intensity of the load is optimal.

One of the techniques that increase the effectiveness of physical rehabilitation: against the background of physical training by walking or running, in addition to them, perform daily squats (or half-squats with hands resting on your knees - depending on the condition of the joints and fitness) - starting from 5-10 squats a day, each a week to increase the number of squats by one - in a year there will be about 50 squats daily. Agree that it's not so bad.

Some patients after a year of training continue to add one squat per week, then by the end of the second year the number of daily squats reaches 100. Especially severe patients can increase the number of daily squats not every week, but every month. Then by the end of the year there will be about 20 squats a day. Such a program disciplines patients, sets them up for small but regular efforts, often during the year there is a noticeable improvement in well-being and increased efficiency.

In the process of physical training, the entire cardiovascular system as a whole is trained. The myocardium is trained, the function of the vessels improves, the muscles extract more oxygen from the blood. In patients with hypertension, blood pressure decreases or normalizes. In the blood, the content of "bad" cholesterol decreases and the level of "good" cholesterol rises, the tendency of blood to thrombosis decreases. Without the inclusion of physical training, any treatment program for any disease will not be effective enough.

It is advisable during the warm-up and at the end of training to perform gymnastic exercises with movement in all joints. We recommend the following sequence:

♦ movements with the hands (squeezing and unclenching fingers, turns, flexion and extension of the hands),

♦ movements in the elbow joints (flexion and extension of the ARM),

♦ lifting the shoulders and rotating the shoulders back and forth,

♦ arm movements (clapping hands above the head, rotation of the arms forward and backward), head movements (tilts back and forth, to the sides, head turns),

♦ squats (or half squats),

♦ torso forward (you can do small half-tilts),

♦ back bending of the body,

♦ torso to the sides,

Part III. Methods for the treatment of cardiac patients

♦ turns body left to right,

♦ lifting on toes.

The pace and amplitude of movements depend on fitness. Some patients are able to perform, for example, full squats at a fairly fast pace, others only slow half-squats, resting their hands on their knees, holding on to the back of a chair or the edge of a table. Academician Amosov, starting from the age of 35, repeated each of the exercises 100 times daily. Amosov believed that 100 repetitions were enough to prevent diseases of the joints, and if the joint was already sick, no less movements were needed for each diseased joint. It is not necessary to immediately do 100 repetitions continuously, you can do 10 times 10 repetitions or, for example, 25 times 4 repetitions. With the help of such gymnastics, it is possible to provide a sufficient training load not only on the joints, but also on the heart, if you move from one exercise to another without breaks for rest (or with breaks in the form of walking).

Additionally, to train the abdominal muscles, you can use next exercise: from a supine position with slightly bent legs simultaneously raising the head, shoulders and legs about 1 cm from the floor. The Texas Heart Institute believes that this exercise allows you to "burn" body fat on the stomach. You can divide this exercise into two stages: separately lifting the legs and separately lifting the head and shoulders.

Strict adherence to these rules allows you to achieve exceptional results. Even with a serious illness, there is a decrease in atherosclerotic lesions, an improvement in the structure and function of the heart and blood vessels. Unfortunately, practice shows that only a very small number of patients are able to implement these recommendations. But there are no other ways to maintain or improve health.

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Is it possible to play sports with coronary heart disease

Insufficient supply of oxygen to the heart due to narrowing of the arteries and their clogging with plaque leads to the development of coronary heart disease (CHD).

There can be many reasons: alcohol abuse, improper diet, a sedentary lifestyle that contributes to the development of physical inactivity, constant stress and overwork, smoking, or poor heredity.

Sports and coronary heart disease are a good combination, because thoughtful activities, taking into account the recommendations of specialists, help patients recover vitality and fight disease.

• All information on the site is for informational purposes and is NOT a guide to action!
• Only a DOCTOR can make an EXACT DIAGNOSIS!
• We kindly ask you DO NOT self-medicate, but make an appointment with a specialist!
• Health to you and your loved ones!

You should never give up, people even with the most terrible diagnoses often live to a ripe old age.

What is the use

Loads are useful for the body as a whole. People suffering from various diseases, including coronary heart disease, make a huge mistake by completely giving up exercise.

Indeed, regular exercise, performing simple exercises, maintaining an active lifestyle can improve health and achieve a visible effect:

• reset excess weight by burning fat, which ultimately reduces the likelihood of developing or progressing diabetes;
• be able to stay in good shape and shape even in stressful life situations that require maximum endurance and patience;
• normalize the content of triglycerides and cholesterol in the blood, due to which the likelihood of developing atherosclerosis is significantly reduced;
• prevent bone metabolism disorders, as a result of which the elderly suffer from frequent fractures due to low bone density and their increased fragility;
• reduce the likelihood of damage to the vessel, which is the cause of the formation of a blood clot and the development of pathological processes;
• improve well-being, cheer up, normalize sleep;
• reduce the likelihood of cerebral hemorrhage by stabilizing pressure.

Daily physical activity can prevent the development of many diseases. The main condition is not to wait for the first symptoms to appear, but to immediately take care of your health. It is not only about physical activity, in parallel, it is desirable to give up smoking and minimize the use of alcoholic beverages.

Each disease requires an individual approach when choosing the type of load and the frequency of classes. Atherosclerotic plaque, the formation of which is the main cause of oxygen starvation, narrows the arteries responsible for cardiac blood supply.

As a result, coronary heart disease develops, in which you can resort only to certain physical activities.

You will find a description of IHD and angina pectoris 3FC here.

If you exercise excessive activity, the heart muscle, suffering from a lack of oxygen, may not withstand the load, which contributes to the development of angina pectoris.

Depending on the severity and progression of the disease, medication or surgery may be required.

The worst case scenario is a heart attack, sometimes fatal. Having survived it, some people begin to be afraid to take an extra step so that the heart attack does not happen again, not realizing that they are even more harmful to their health.

The health benefits of a person suffering from coronary artery disease will bring daily 40-minute light workouts. Every three days it is necessary to take breaks, the approximate total number of classes per week is 5. If you overdo it, strong physical exertion can only harm. The result is an attack of angina pectoris or a heart attack.

The benefits of moderate physical activity in the development of coronary artery disease are as follows:

• Strengthening of the heart vessels, the clogging and narrowing of which was the result of the development of atherosclerosis. The level of good cholesterol in the blood rises, and the development of heart failure fades.
• In people who have had a heart attack, the likelihood of its recurrence is reduced by 7 times. The mortality rate is reduced by 6 times. The data was obtained by conducting studies by experienced physicians who compared the performance of people who were active and those who prefer a sedentary lifestyle.

You can still give a lot of arguments showing that sports and coronary heart disease - the right way if not getting rid of the problem, then definitely stopping the active progression of the disease.

Hiking is an integral part of any rehabilitation course. If there is no deterioration in the condition, their duration gradually increases. The same is true with physical activity. The main thing is not to overdo it, so each lesson should be carried out under the supervision of a specialist.

During the rehabilitation procedure, the patient experiences a rapid heartbeat. This is normal if, during physical activity, this indicator increases by no more than 20%.

Its increase to 30% is allowed only in case of a positive effect of rehabilitation after increasing loads. Depending on the age of the patient, individual lessons are prescribed for him.

Before discharge, the doctor may additionally prescribe a course of drug treatment, indicate the frequency of visiting the attending physician. And the main condition that is negotiated is the performance of light daily housework.

You should not wait for the symptoms of serious diseases to appear, you need to regularly take care of your health and lead an active lifestyle, excluding bad habits from it to the maximum

Importance of sports and forms of coronary heart disease

Many cardiologists and professors are developing their own developments in the field of treatment, prevention and rehabilitation of patients suffering from coronary heart disease.

Russian professor Aronov D.M. developed his own methodology, according to which patients were divided into four classes, affecting the list of physical activities intended for them.

Forms of manifestation of angina pectoris depending on the functional class of the disease:

According to the theory of the leading Russian specialist, patients of the first functional class are recommended to be physically active daily, to do housework and work in the garden.

At the same time, it is worth avoiding overwork, if weakness begins to be felt or the pulse increases sharply - it is better to postpone the scheduled classes for the next day.

Patients belonging to the second and third functional classes should slightly narrow their occupation, refusing to do household work in an uncomfortable position, long walks at a fast pace. At the same time, the intervals between physical activities should be increased, and their duration should be reduced.

Patients belonging to the fourth functional class should completely refuse to perform physical activity. Any heavy lifting or walking can cause another attack of angina pectoris.

Only the lightest housework, such as dusting or washing dishes, is allowed. And then there should always be a person nearby who, if necessary, will provide first aid.

Optimal load

Performed by patients who have had a heart attack, the exercises should be varied to ensure the simultaneous development of the following physical qualities person:

Diseases related to the heart must be approached with special responsibility. Especially when it comes to rehabilitation after complications: myocardial infarction, progression of an unstable form of angina pectoris, etc.

To achieve a positive effect, in parallel with the performance of physical activity, it is necessary to follow the instructions of the attending physician regarding the intake of medicines, while being under his supervision.

Experts have listed methods for diagnosing coronary heart disease here.

You can learn about the WHO classification of coronary artery disease from this article.

Sometimes surgery may be required.

In order for classes to bring only pleasure and at the same time be beneficial to health, it is recommended to adhere to the following tips:

• Do physical exercises that bring positive emotions. To make it more fun, you can involve your friends or relatives in the classes.
• When traveling to a distant store, cinema, or other destination, you can get off the minibus one stop earlier and walk the rest of the route.
• When living in a multi-storey building, it is better to climb several floors on your own, without using an elevator, daily increasing the duration of the route.
• To add variety to your daily walks, you can take a dog with you, which will become the guarantor of a cheerful mood and drawing only positive emotions. A dog in the house is a guarantee that the owner, because of his laziness, will not refuse the next exit into the fresh air.

Everyone should devote maximum time to their health, especially when it comes to heart disease. A reasonable approach to physical activity and moderately active life have not harmed anyone yet.

Heart and exercise

We distinguish three types of physical activity: static, in which there is a long-term tension of individual muscle groups (for example, a forced working position in which you have to spend a certain time), dynamic, when tension and relaxation alternate in muscle groups (for example, walking, running, swimming) and "explosive", characterized by very strong and short-term muscle tension (for example, weight lifting).

What happens in the body during dynamic loading (for example, when walking)? Working muscles require more oxygen, so the heart strengthens its contractions and speeds them up. The hormonal system of the adrenal glands and the thyroid gland is activated (with obesity, for example, this system is always depressed), the combustion of carbohydrates increases, and the absorption of oxygen by the muscles increases. The systems that have a hypotensive (lowering blood pressure) effect are activated. The muscles then compress the vessels, pushing them out of the blood, then release them, allowing the vessels to fill with blood. We get, as it were, a second, "muscular" heart, which helps our heart, unloads it (now it is clear why leisurely walks are recommended even for patients with myocardial infarction and heart failure!). If physical activity increases, the body's energy needs rise sharply. Oxygen consumption is growing (since oxygen is a necessary substrate for energy reproduction). If before that the source of energy was mainly the "burning" of carbohydrates, now fats are beginning to act as an energy source. "Combustion" of fats begins approximately through minutes of work. Hence the conclusions: if you need to lose weight, extra calories or excess cholesterol from food, physical activity should be at least 20 minutes. Increases blood pressure, pulse rate, blood levels of adrenaline and other activating hormones. If such a load does not last too long, then the heart and the whole body receive a good training load.

Under static loads, there is muscle tension without shortening or lengthening. Those. the muscles are tense, but no external work is observed, they actively consume energy and accumulate the products of this decay, primarily lactic acid. The blood vessels are squeezed by tense muscles, the heart has to push blood through the vessels, which are long squeezed by tense muscles. Not only the inflow is disturbed, but also the outflow of blood - 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, increase the load on the heart. Isometric loads and work associated with prolonged static stress are categorically contraindicated in patients with angina who have had myocardial infarction and inflammatory myocardial diseases, as well as in persons with signs of heart failure.

Explosive loads in their effect on the heart are the most unfavorable. The demands made on the heart in this case are the need to provide significant muscle tension (for example, when lifting a barbell) and combine both the mechanism of static tension, when blood flow in tense muscles is disturbed, and the mechanism of dynamic performance of work (the barbell still needs to be lifted ), when increased muscle contraction causes an avalanche-like energy expenditure and a decrease in the content of energy-accumulating substances (for example, ATP). Even despite the short duration of "explosive" loads, the heart is experiencing a serious overload. Such "explosive" loads are strictly prohibited for people with serious diseases of the heart and blood vessels. People who do not have heart problems (and who want, say, to train in weightlifting to the limit of their abilities), are advised to be especially careful in approaching the training regimen and structure the workout itself. They are particularly dangerous for recurring limiting loads of an explosive nature (for a patient with coronary artery disease, the only load may be the last). When developing a schedule and intensity of physical activity, you should consult with your doctor.

Heart disease and exercise: The constitution of the World Health Organization defines health as a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity. Creating a working definition for this concept, in 1957 a working group of the WHO expert committee proposed to mean by the concept of "health" the state or quality of the human body that ensures the adequate functioning of the body under given conditions (genetic or environmental). Accordingly, the goal of healing is, as you know, the preservation or restoration of human health, not only in the physical, but also in the mental and social aspects. It is this goal that all types of medical activity to identify, treat and prevent diseases should meet.

Physical rehabilitation of patients occupies an important place in the complex treatment of patients with ischemic disease heart disease (IHD), hypertension (AH) and chronic heart failure (CHF). It implies walking, or swimming, or cycling 5 times a week. upon reaching 75-80% of maximum frequency heart rate (HR).

This is the main difference from the principles proclaimed 10 years ago (“running from a heart attack”). Moderate (daily) physical training (of course, against the background of therapy) can reduce the level of neurohormones, increase sensitivity to drug treatment and exercise tolerance, and, consequently, emotional tone and "quality of life". Before starting self-study, be sure to consult with your doctor. If you are over 30 years old, then before starting classes you need to do an ECG (electrocardiogram) The doctor should recommend you the most suitable look exercise and help develop individual program physical training. For example, people over 40 are advised to start with measured walking, gradually increasing the pace and distance. Obesity sufferers are recommended a slower pace and a longer training period. I would like to recommend to all readers: "CHARGING WITHOUT GETTING OUT OF BED" - this complex is performed immediately after waking up, in bed, no more than 5 minutes. The result is a great mood, excellent performance, and most importantly, a healthy mind.

1) rotation of the feet in different planes;

2) squeezing and unclenching the fingers;

3) alternating and simultaneous raising of hands;

4) sipping lying on the back and stomach;

5) rotation of the head in different planes;

6) sitting on the bed torso forward-backward, left-right.

To assess fatigue under loads (i.e., load criteria - small, medium, high), a simplified, but quite effective scheme for determining the external signs of fatigue is also used. They are summarized in the table, which I bring to your attention.

Symptom Degree of fatigue Minor Moderate Major Skin color Redness Severe redness Redness, cyanosis of the lips, pallor Sweating Minor Major, above the waist Significant, below the waist Breathing Fast rhythmic Very fast, sometimes through the mouth Very fast, irregular, through the mouth Movements Correct Minor disturbances Uncoordinated Feeling Nothing Fatigue, leg pain, shortness of breath, tachycardia Fatigue, headache, nausea, dizziness

It is necessary to remember the old, wise saying (this applies to both healthy and sick people) - "PHYSICAL EDUCATION HEALS, BUT SPORT IS crippled."

Samoilov I.Zh., cardiologist, NMP LLC "MEDINA"

Exercise therapy for diseases of the cardiovascular system

Exercise therapy for diseases of cardio-vascular system becomes a preventive measure for heart disease. Since there are many factors in a person's life that harm the cardiovascular system (smoking, alcohol abuse, exposure to harmful chemicals, stress and a sedentary lifestyle), it is important to know what methods will help prevent the occurrence of serious consequences which can strengthen the cardiovascular system.

What harms the cardiovascular system?

It has long been noted that the first factor that provokes disability and mortality in people of economically developed countries is a weakened cardiovascular system. Every year, the incidence of ailments is increasing. Even active and cheerful young people began to suffer from cardiovascular diseases more often. As a rule, such diseases occur due to a sedentary lifestyle, external factors, passion for tobacco and alcohol products, and frequent depressive states.

The most common diseases are:

1. Angina.
2. Heart defects.
3. Reduced blood pressure.
4. Endocarditis.
5. Thrombophlebitis.

After such diseases, various disorders in the functionality of blood vessels and the heart follow, and in the future this affects general condition organism. There is a possibility that tachycardia, shortness of breath, swelling, cyanosis will appear. As a rule, there are also pains in the heart, namely in the area of ​​the left shoulder blade and behind the chest.

Due to heart disease, circulatory failure can also occur: the circulatory system is not able to transport blood in the amount that is necessary for the proper functioning of cells and organs. If the patient suffers from chronic deficiency of the 1st degree, then during walking up the stairs and fast walking, rapid fatigue, shortness of breath, rapid heart rate, and a rather strong decrease in working capacity may appear. If the patient has a 2nd degree of deficiency, then all signs of the 1st degree increase, and fluid will accumulate in the pleural and abdominal regions.

Therapeutic exercise in diseases of the cardiovascular system

Everyone knows that blood is transported through the vessels thanks to the heart. However, one contraction of the left ventricle is not enough for the heart to function normally. Circumstances other than the heart are of great importance for circulation.

Often, for any disease, along with complex therapy with medications, therapeutic exercises are useful. Such physical education makes it possible to activate the work of non-cardiac motivators of the circulatory system and promote the correct functioning that has been impaired. With exacerbated ailments of the circulatory system or for the purpose of recovery, therapeutic exercises are often attributed as a method to maintain the body.

However, such physical education also has its contraindications:

1. Acute stage of rheumatism, myocardium.
2. Imbalance in rhythm and adductor system.
3. Acute heart failure.
4. Deficiency of the circulatory system of the 3rd degree.

Systematic physical gymnastics will depend entirely on the characteristics of the disease and on the degree of deficiency of the general and coronary circulation. Each patient individually, based on the motor regimen, is recommended and attributed to physical exercises, the amount of load and suitable gymnastics.

Influence of physiotherapy exercises on diseases of the cardiovascular system

If the patient has a myocardium, then physical education is performed in the form of a massage, normalized walking or walking up the stairs.

In the event that the course of a heart attack in a patient does not differ in complications, then classes begin on about 2-3 days: by this period, all exacerbated symptoms disappear. At the second stage exercise therapy diseases is walking in certain norms, therapeutic exercises, simple exercises on simulators, an easy game form of training.

Only the speed of the lesson, the number of repetitions increase, exercises using the gymnastic wall and special items are included.

In arterial hypertension, the first goal physiotherapy exercises are lowering blood pressure, preventing crises, strengthening the patient's body. During arterial hypertension, classes include normalized walking, gymnastics, massage, exercises on the simulator, and swimming.

During heart defects, therapeutic exercises involve the combination of breathing and active exercises. For two weeks, he must undergo a course of exercise therapy. Physical education itself is carried out in a slow rhythm, without increasing loads. Then, for the next 2-3 weeks, physical gymnastics is assigned to patients.

It is important to recall that the effectiveness of classes will entirely depend on the normalized load, on correct selection all kinds of means of therapeutic exercises and from the correct sequence of the load. All exercises are divided according to anatomical characteristics: for example, exercises for the back, head, legs, torso, according to the degree of tension of muscle groups, according to the nature of the tasks performed.

What rules should be followed?

When performing gymnastic movements with cardiovascular disorders, it is important for patients to adhere to the recommendations:

1. Even if the state of health seems to be good, physical activity should not increase sharply and intensively. Graduality is important.
2. Eating before exercise should be completed one and a half to two hours before them.
3. In the event that during exercise therapy there is discomfort in the heart area, shortness of breath, headache, then it is best to stop the exercise. If the unpleasant sensation persists, then you can drink nitroglycerin or validol. After that, seek help from a doctor.
4. The state of the pulse during physiotherapy exercises should be monitored. If, at the end of the lesson, the pulse has grown by beats and does not last more than 120 beats per minute, and returns to normal a few minutes after the rest, then this is a positive result of such physical activity.

Exercise for cardiovascular disease

The set of exercises is as follows:

1. Sitting on a chair, you need to put your hands on your knees. Then raise and spread your arms to the sides. Inhale. Then lower your arms and exhale. Complete 4 times.
2. Borrow the same starting position as in the previous exercise. Spread your arms out to the sides and turn your palms up. Then turn the body, look at the palms, inhale and return the body and hands to their original position. Exhale. Repeat 4 times.
3. Take a starting position. Sit on a chair with your hands on your knees. Simulate fast walking high rise knees. Do the exercise for up to 3 minutes.
4. Do an exercise similar to cycling. Breathe the way you feel comfortable. Move half a minute.
5. Bring your legs together and lower your arms. With the help of hands, take a sitting position, and then sit down without the help of hands. Repeat up to 6 times.
6. Put your feet together and lower your arms. Raise your hands one by one. It is important to observe the breathing technique: inhale when the hand is up, exhale when the hand is lowered. Repeat for each hand 5 times.

This program is a simple complex of strengthening physiotherapy exercises, which helps the heart to work in the correct mode and not be overloaded. However, if the patient at any time feels that he is unwell or the heart disease is aggravated, then it will be better if he waits until the condition improves and he can start physical activity again.

The main thing in this set of exercises is the regularity of their implementation, since with constant training, correct breathing is developed, the diaphragm rises, which, in turn, leads to active transport of blood to the lungs. It is also important to observe the breathing technique during the exercise: while inhaling, you need to make sure that it is deep, but you need to exhale for a long time and calmly. It is worth remembering that you cannot force the load. At the end of the exercises, fatigue should not be intrusive, it tends to be light and pleasant.

• Arrhythmia
• Heart diseases
• Bradycardia
• hypertension
• Hypertonic disease
• pressure and pulse
• Diagnostics
• Other
• heart attack
• Ischemic disease
• ethnoscience
• Heart disease
• Prevention
• Heart failure
• angina pectoris
• Tachycardia

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Thanks for the interesting article. My mom also started trials.

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Thank you for detailed information.

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Currently, this circumstance is not assessed so unequivocally, modern achievements in sports cardiology allow a deeper understanding of changes in the heart and blood vessels in athletes under the influence of physical activity.

The heart works on average with a frequency of 80 beats per minute, in children - a little more often, in the elderly and the elderly - less often. In one hour, the heart performs 80 x 60 \u003d 4800 contractions, in a day 4800 x 24 \u003d contractions, in a year this number reaches 365 \u003d. With an average life expectancy of 70 years, the number of heartbeats - a kind of engine cycles - will be about 3 billion.

Let's compare this figure with those of the machine cycles. The motor allows the car to pass 120 thousand km without major repairs - these are three trips around the world. At a speed of 60 km / h, which provides the most favorable mode of operation of the engine, its service life will be only 2 thousand hours (120,000). During this time, he will make 480 million engine cycles.

This number is already closer to the number of heart contractions, but the comparison is clearly not in favor of the engine. The number of contractions of the heart and, accordingly, the number of revolutions of the crankshaft is expressed by a ratio of 6:1.

The duration of the heart's service life exceeds that of the engine by more than 300 times. Note that in our comparison, the highest indicators are taken for a car, and average indicators for a person. If we take the age of centenarians for calculation, then the advantage of the human heart over the engine will increase in the number of work cycles at once, and in terms of service life - at once. Isn't this proof high level biological organization of the heart!

The heart has enormous adaptive capabilities, which are most clearly manifested during muscle work. At the same time, the stroke volume of the heart almost doubles, that is, the amount of blood ejected into the vessels with each contraction. Since this triples the frequency of the heart, the volume of blood ejected per minute (minute volume of the heart) increases by 4-5 times. Of course, the heart at the same time expends much more effort. The work of the main - left - ventricle increases 6-8 times. It is especially important that under these conditions the efficiency of the heart increases, measured by the ratio of the mechanical work of the heart muscle to all the energy expended by it. Under the influence of physical activity, the efficiency of the heart increases by 2.5-3 times compared to the level of motor rest. This is the qualitative difference between the heart and the engine of a car; with an increase in load, the heart muscle switches to an economical mode of operation, while the engine, on the contrary, loses its efficiency.

The above calculations characterize the adaptive capabilities of a healthy but untrained heart. A much wider range of changes in his work is acquired under the influence of systematic training.

Reliably increases the vitality of a person physical training. Its mechanism is reduced to the regulation of the relationship between the processes of fatigue and recovery. Whether a single muscle or several groups are being trained, a nerve cell or a salivary gland, the heart, lungs or liver, the basic patterns of training each of them, like organ systems, are fundamentally similar. Under the influence of the load, which is specific for each organ, its vital activity intensifies and fatigue soon develops. It is well known that fatigue reduces the performance of an organ; less well known is its ability to stimulate the recovery process in a working organ, which significantly changes the prevailing idea of ​​fatigue. This process is useful, and one should not get rid of it as something harmful, but, on the contrary, strive for it in order to stimulate recovery processes!

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Physical stress on the heart

People involved in sports, performing various physical exercises often wonder if physical activity affects the heart. Let's take a look and find out the answer to this question.

Like any good pump, the heart was designed to vary its load as needed. So, for example, in a calm state, the heart contracts (beats) once a minute. During this time, the heart pumps approximately 4 liters. blood. This indicator is called minute volume or cardiac output. And in the case of training (physical activity), the heart can pump 5-10 times more. Such a trained heart will wear out less, it will be much more powerful than an untrained one and will remain in better condition.

Heart health can be compared to a good car engine. As in a car, the heart is able to work hard, it can work without any disturbance and at a fast pace. But it also requires a period of recovery and rest of the heart. In the course of the aging of the human body, the need for all this grows, but this need does not increase as much as many people think. As with a good car engine, judicious and proper use enables the heart to function as if it were a new engine.

In our time, an increase in the size of the heart is perceived as a completely natural physiological adaptation to serious physical exertion. And there is no proven evidence that intense exercise and endurance exercise can adversely affect an athlete's heart health. Moreover, now a certain load of endurance is used in the treatment of blockage of the arteries (coronary arteries).

Also, it has been proven for a long time that a person with a trained heart (an athlete who is able to perform serious physical activities) can perform a much greater amount of work compared to an untrained person before his heart reaches its highest beat rate.

For an average person, the amount of blood pumped by the heart every 60 seconds (cardiac output) increases from 4 liters during exercise. up to 20 l. In well-trained people (athletes), this figure can increase to 40 liters.

This increase is due to an increase in the amount of blood that is ejected with each contraction of the heart (stroke volume), the same as from heart rate (heart rate). As the heart rate increases, the stroke volume of the heart also increases. But if the pulse increases to such an extent that the heart begins to lack time for adequate filling, then the cardiac stroke volume falls. If a person goes in for sports, if he is well trained and copes with high physical loads, then will pass much more time before this limit is reached.

An increase in stroke volume of the heart is determined by increased diastolic volume and increased filling of the heart. As fitness increases, heart rate decreases. These changes indicate that the load on the cardiovascular system is decreasing. And also, it means that the body has already adapted to such work.

How does exercise affect the heart?

The heart is the central organ in the human body. He is more than others subject to emotional and physical stress. In order for tension to benefit the heart, and not harm, you need to know a few simple “rules of operation” and be guided by them.

Sport

Sports can affect the heart muscle in different ways. On the one hand, it can serve as exercises for training the heart, on the other hand, it can cause malfunctions in its work and even illness. Therefore, you need to choose the right type and intensity of physical activity. If you have already had heart problems or you are sometimes worried about chest pains, in no case should you start training without consulting a cardiologist.

Professional athletes often develop heart problems due to heavy physical exertion and frequent training. Regular training is a good help for training the heart: the heart rate decreases, which indicates an improvement in its work. But, having adapted to new loads, this body will painfully endure a sharp cessation of training (or irregular training), as a result of which hypertrophy of the heart muscles, atherosclerosis of blood vessels, and a decrease in blood pressure may occur.

Profession vs heart

Increased anxiety, lack of normal rest, stress and risks adversely affect the condition of the heart muscle. There are peculiar ratings of professions that are harmful to the heart. The honorable first place is occupied by professional athletes, followed by politicians and responsible leaders whose life is connected with making difficult decisions. An honorable third place was given to the teacher.

Also, the top includes rescuers, military, stuntmen and journalists, who are more than other specialists not included in the list, subject to stress and psychological stress.

The danger of working in the office is inactivity, which can lead to a decrease in the level of enzymes responsible for burning fat, insulin sensitivity also suffers. Sedentary work with increased responsibility (for example, bus drivers) is fraught with the development of hypertension. From the point of view of doctors, work with a shift schedule is also “harmful”: the natural rhythms of the body go astray, lack of sleep, smoking can greatly spoil health.

Professions that affect the state of the heart can be divided into two groups. In the first - professions with low physical activity, increased responsibility, night shifts. In the second - specialties associated with emotional and physical overstrain.

In order to minimize the effect of stress on the heart, you need to follow a few simple rules:

1. Leave work at work. When you come home - do not worry about unfinished business: you have many more working days ahead of you.
2. Take more walks in the fresh air - from work, to work or during your lunch break.
3. If you feel stressed, chatting with a friend about something distracting will help you relax.
4. Eat more protein foods - lean meat, cottage cheese, foods with vitamin B, magnesium, potassium and phosphorus.
5. You need to sleep at least 8 hours. Remember that the most productive sleep is around midnight, so go to bed no later than 22.
6. get busy light sports(aerobics, swimming) and exercises that improve the condition of the heart and blood vessels.

heart and sex

Stress during lovemaking does not always have a positive effect on the body. A surge of hormones, emotional and physical stress in the complex have a positive effect on a healthy person, but the cores need to be more careful.

If you have been diagnosed with heart failure or have recently had a heart attack, having sex can lead to painful attacks. Heart medication should be taken before intimacy.

A consultation with a cardiologist will help you choose the “right” medications that support the heart and do not reduce potency (beta-blockers).

Make love in positions that cause less tension, try to make the process smoother. Increase the duration of foreplay, take your time and do not worry. If you increase the load gradually, you will soon return to a full life.

Exercises to strengthen the heart

Useful exercises for strengthening the heart are any work at home or in the country, because the main enemy of our heart is inactivity. Cleaning the house, working in the garden, picking mushrooms perfectly train your heart, increasing blood conductivity and elasticity. If before that you for a long time there was no physical activity, do even simple work without fanaticism, otherwise blood pressure may rise.

If you don't have a dacha, get busy race walking, yoga under the supervision of a trainer, he will help you choose the right simple exercises to strengthen your heart.

Exercises for the heart and blood vessels are necessary if you have been diagnosed with obesity due to poor blood circulation. In this case, cardio training should be combined with dietary nutrition, the correct daily routine and the use of vitamin preparations.

The effect of physical activity on the human heart.

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MUNICIPAL BUDGET GENERAL EDUCATIONAL INSTITUTION

SECONDARY EDUCATIONAL SCHOOL № 1

WITH IN-DEPTH LEARNING OF ENGLISH

Topic: The effect of physical activity on the human heart.

Completed by: Makarova Polina

Student 3 "b" class

Head: Vyushina T.I.

Physical education teacher

The fact that our ancestors needed strength is understandable. With stone axes and sticks, they went to mammoths, thus obtaining the necessary food for themselves, protecting their lives, fought, almost unarmed, with wild animals. Strong muscles, great physical strength were also needed by a person at a later time: in war they had to fight hand-to-hand, in peacetime they worked the fields, and harvested.

XXI Century…! This is the age of new grandiose technical discoveries. We can no longer imagine our life without various technology that replaces people everywhere. We move less and less, spend hours in front of the computer and TV. Our muscles become weak and flabby.

I noticed that after physical education lessons, my heart starts to beat faster. In the second quarter of the third grade, studying the topic "Man and the World around", I learned that the heart is a muscle, only a special one, which has to work all my life. Then I had a question: “Does physical activity affect a person’s heart?”. And since I strive to protect my health, I believe that the chosen research topic is relevant.

The purpose of the work: To find out whether physical activity affects the functioning of the human heart.

1. Study the literature on the topic "Human Heart".

2. Conduct the experiment "Measuring the pulse at rest and under load."

3. Compare the results of heart rate measurements at rest and during exercise.

4. Draw conclusions.

5. Conduct a study of the knowledge of my classmates on the topic of this work.

Object of research: Human heart.

Subject of study: The effect of physical activity on the human heart.

Research Hypothesis: I hypothesize that physical activity affects the human heart.

The human heart knows no limits

the human mind is limited.

Antoine de Rivarol

In the course of the study, I studied in detail the literature on the topic “The Human Heart”. I learned that many, many years ago, in order to understand whether a person is alive or dead, first of all, they checked: is his heart beating or not? If the heart does not beat, then it has stopped, therefore, the person has died.

The heart is a very important organ!

The heart refers to such internal organs, without which a person cannot exist. The heart and blood vessels are the circulatory organs.

The heart is located in the chest and is located behind the sternum, between the lungs (closer to the left). The human heart is small. Its size depends on the size of the human body. You can find out the size of your heart like this: clench your fist - your heart is equal to its size. This is a tight muscular bag. The heart is divided into two parts - into the right and left halves, between which there is a muscular septum. She keeps the blood from mixing. The left and right halves are divided into two chambers. At the top of the heart are the atria. In the lower part - the ventricles. And this bag is constantly compressing and unclenching, without stopping for a minute. It works without rest throughout a person's life, other organs, such as the eyes, sleep, legs and arms rest, and the heart has no time to rest, it always beats.

Why is it trying so hard?

The heart performs a very important job, it, like a mighty pump, distills blood through the blood vessels. If you look at the back of the hand, we will see bluish lines, like rivers and streams, somewhere wider, somewhere narrower. These are blood vessels that extend from the heart throughout the human body and through which blood flows continuously. When the heart makes one beat, it contracts and pushes the blood out of itself, and the blood begins to run through our body, supplying it with oxygen and nutrients. Blood makes a whole journey through our body. Blood enters the right half of the heart after it collects unnecessary substances in the body that it needs to get rid of. This does not pass to her in vain, she acquires a dark cherry color. Such blood is called venous. It returns to the heart through the veins. Collecting venous blood from all cells of the body, the veins become thicker and two wide tubes enter the heart. Expanding, the heart sucks out the waste blood from them. Such blood must be cleansed. It is enriched with oxygen in the lungs. Carbon dioxide is released from the blood into the lungs, and oxygen is taken from the lungs into the blood. The heart and lungs are neighbors, which is why the path of blood from the right side of the heart to the lungs and from the lungs to the left side of the heart is called the pulmonary circulation. The oxygen-enriched blood is bright scarlet, returns to the left half of the heart through the pulmonary veins, from there the heart will force it through the aorta into the blood vessels-arteries and it will run throughout the body. This path is long. The path of blood from the heart to the whole body and back is called the systemic circulation. All veins and arteries branch, divide into thinner ones. The thinnest are called capillaries. They are so thin that if you add 40 capillaries, they will be thinner than a hair. There are a lot of them, if you add one chain of them, then the globe can be wrapped 2.5 times. All vessels are intertwined with each other, like the roots of trees, herbs, shrubs. Summarizing all of the above, we can say that the function of the heart is to pump blood through the vessels, providing the tissues of the body with oxygen and nutrients.

1. Heart rate measurement at rest and during exercise

Under the pressure of blood, the elastic walls of the artery oscillate. These fluctuations are called the pulse. The pulse can be felt in the area of ​​the wrist (radial artery), the lateral surface of the neck (carotid artery), putting your hand in the region of the heart. Each beat of the pulse corresponds to one heartbeat. The pulse rate is measured by applying two or three fingers (except the little finger and thumb) to the passage of the artery (usually on the wrist) and counting the number of beats in 30 seconds, then the result is multiplied by two. You can also measure the pulse on the neck, on the carotid plexus. A healthy heart contracts rhythmically, in adults in a calm state, beats per minute, and in children. With physical activity, the number of strokes increases.

In order to find out whether physical activity affects the human heart, I conducted the experiment "Measuring the pulse at rest and during exercise."

At the first stage, I measured the pulse of classmates in a calm state, and entered the measurement results into a comparative table. Then I asked the guys to sit down 10 times and again measure the pulse, the results were entered in the table. After the pulse returned to normal, I gave the task: run for 3 minutes. And only after the run we measured the pulse for the third time, and the results were again entered into the table.

Comparing the measurement results, I saw that the pulse of students in different states not the same. The resting heart rate is much lower than after exercise. And the more physical activity, the greater the pulse. On this basis, we can conclude that physical activity affects the functioning of the human heart.

Having proved that physical activity affects the work of the heart, I asked myself: What is this effect? Does it benefit or harm a person?

1. The effect of physical activity on the human heart.

The heart and blood vessels play a very important role - they provide the transfer of oxygen and nutrients to the organs. When performing physical activity, the work of the heart changes significantly: the purity of heart contractions increases and the volume of blood pushed out by the heart in one contraction increases. With intense physical exertion, for example, while running, the pulse quickens from 60 beats to 150 beats per minute, the amount of blood ejected by the heart in 1 minute increases from 5 to 20 liters. When playing sports, the muscles of the heart thicken a little and become more resilient. In trained people, the resting heart rate slows down. This is due to the fact that a trained heart pumps more blood. Lack of movement is harmful to human health. The heart is a muscle, and muscles, without training, remain weak and flabby. Therefore, with a lack of movement, the work of the heart is disturbed, resistance to diseases decreases, and obesity develops.

An excellent workout for the heart is physical labor in the fresh air, physical education, in winter - skating and skiing, in summer - swimming and swimming. Morning exercises and walking strengthen the heart well.

Beware of heart overload! You can not work or run to exhaustion: this can weaken the heart. It is necessary to alternate work with rest.

Restful sleep is one of the necessary conditions for the proper functioning of the heart. During sleep, the body is at rest, at this time the work of the heart also weakens - it rests.

The human heart works continuously, day and night, throughout life. The work of the heart depends on the work of other organs, the whole organism. Therefore, it must be strong, healthy, that is, trained.

At rest, the child's pulse is beats per minute. The results of my research prove that physical activity affects the human heart. And since the heart needs to be trained, it means that physical activity is necessary for the development of its endurance.

I want to highlight the basic rules for training the heart:

1. Outdoor games.
2. Outdoor work.
3. Physical education.
4. Skating and skiing.
5. Bathing and swimming.
6. Morning exercises and walking.
7. Peaceful sleep.
8. It is necessary to increase the load on the heart gradually.
9. Perform exercises systematically and daily.
10. Training should take place under the supervision of a doctor or an adult.
11. Watch your heart rate.

We now know that the human heart does not always work in the same way. During exercise, the heart rate increases.

In order to study the knowledge of classmates on this topic, I conducted a survey. 21 people of the 3rd grade took part in the survey. They were asked to answer the following questions:

1. Do you know how the heart works?
2. Do you think physical activity affects the functioning of the human heart?
3. Do you want to know?

We entered the results of the survey in a table, which shows that only 8 of our classmates do not know how the heart works, and 15 do.

To the second question of the questionnaire, “Do you think physical activity affects the work of a person’s heart?” 16 students answered "yes" and 7 answered "no".

To the question "Do you want to know?" 18 children gave a positive answer, 5 - negative.

Therefore, I can help my classmates find out how physical activity affects the human heart, as I have studied this issue well.

The scope of my knowledge: to make a report on the "Influence of physical activity on the work of the human heart" at a physical education lesson.

In the process of performing educational research work I learned that the heart is the central organ of the circulatory system in the form of a muscle bag. The heart works continuously, day and night, throughout life. The work of the heart depends on the work of other organs, the whole organism. In fact, the blood will bring nutrients and air to all organs on time and in the right amount if the heart is doing its job.

Both scientists and simply inquisitive people are amazed by the enormous working capacity of the heart. In 1 minute, the heart overtakes 4 - 5 liters of blood. It is easy to calculate how much the heart will overtake blood per day. It will turn out a lot of 7200 liters. And it's only the size of a fist. That's how trained the heart should be. Therefore, doing physical education and sports, doing physical labor, we strengthen all the muscles of our body, including the heart. But it should be remembered that physical activity has not only a positive effect on the heart. With improper distribution of loads, overloads occur that harm the heart!

SAVE YOUR HEART!

Table for measuring the pulse of students in grade 3 "b"

Physical activity and its effect on the heart

Physical activity has a pronounced effect on the human body, causing changes in the activity of the musculoskeletal system, metabolism, internal organs and nervous system. The degree of impact of physical activity is determined by its magnitude, intensity and duration. Adaptation of the body to physical activity is largely determined by an increase in the activity of the cardiovascular system, which manifests itself in an increase in heart rate, an increase in myocardial contractility, an increase in stroke and minute blood volume (Karpman, Lyubina, 1982; Kots, 1986; Amosov, Bendet, 1989) .

The amount of blood ejected from the ventricle of the heart in one heartbeat is called the stroke volume (SV). At rest, the value of the stroke volume in an adult is ml and depends on body weight, the volume of the chambers of the heart and the force of contraction of the heart muscle. The reserve volume is the part of the blood that remains in the ventricle at rest after contraction, but is ejected from the ventricle during physical exertion and in stressful situations. It is the value of the reserve blood volume that largely contributes to an increase in the stroke volume of the blood during exercise. The increase in SV during physical exertion is also facilitated by an increase in venous return of blood to the heart. During the transition from rest to exercise, the stroke volume of blood increases. The increase in the value of SV goes until its maximum is reached, which is determined by the volume of the ventricle. With a very intense load, the stroke volume of blood may decrease, because due to a sharp shortening of the duration of diastole, the ventricles of the heart do not have time to completely fill with blood.

The minute volume of blood (MBV) measures how much blood is ejected from the ventricles of the heart in one minute. The value of the minute volume of blood is calculated according to the following formula:

Minute volume of blood (MOV) \u003d VV x HR.

Since in healthy adults the stroke volume at rest is 5090 ml, and the heart rate is in the range of beats / min, the value of the minute volume of blood at rest is in the range of 3.5-5 l / min. In athletes, the value of the minute volume of blood at rest is the same, since the value of the stroke volume is slightly higher (ml), and the heart rate is lower (45-65 beats / min). When performing physical activity, the minute volume of blood increases due to an increase in the magnitude of the stroke volume of the blood and the heart rate. As the magnitude of the exercise performed increases, the stroke volume of the blood reaches its maximum and then remains at this level with a further increase in the load. The increase in the minute volume of blood in such conditions occurs due to a further increase in the heart rate. After the cessation of physical activity, the values ​​of central hemodynamic parameters (MBC, VR and HR) begin to decrease and after a certain time reach the initial level.

In healthy untrained people, the value of the minute volume of blood during exercise may increase in dollars / min. The same value of the IOC during physical activity is observed in athletes who develop coordination, strength or speed. For representatives of team sports (football, basketball, hockey, etc.) and martial arts (wrestling, boxing, fencing, etc.), the MOC value reaches the development of endurance, the IOC value under load is in the range of l / min, and for elite athletes reaches maximum values ​​(35-38 l / min) due to the large magnitude of stroke volume (ml) and high heart rate (bpm).

Adaptation of the body of healthy people to physical activity occurs in an optimal way, by increasing the value of both stroke volume and heart rate. Athletes use the most optimal variant of adaptation to the load, since due to the presence of a large reserve volume of blood during exercise, a more significant increase in stroke volume occurs. In cardiac patients, when adapting to physical activity, a non-optimal option is noted, because due to the lack of a reserve blood volume, adaptation occurs only by increasing the heart rate, which causes the appearance of clinical symptoms: palpitations, shortness of breath, pain in the heart, etc.

To assess the adaptive capacity of the myocardium in functional diagnostics, the functional reserve index (FR) is used. The indicator of myocardial functional reserve indicates how many times the minute volume of blood during exercise exceeds the level of rest.

If the patient has the highest minute blood volume during exercise is 28 l / min, and at rest it is 4 l / min, then his myocardial functional reserve is seven. This value of the functional reserve of the myocardium indicates that when performing physical activity, the myocardium of the subject is able to increase its performance by 7 times.

Long-term sports contribute to an increase in the functional reserve of the myocardium. The greatest functional reserve of the myocardium is observed in representatives of sports for the development of endurance (8-10 times). Somewhat less (6-8 times) the functional reserve of the myocardium in athletes of team sports and martial arts representatives. In athletes developing strength and speed, the functional reserve of the myocardium (4-6 times) differs little from that in healthy untrained individuals. A decrease in myocardial functional reserve less than four times indicates a decrease in the pumping function of the heart during exercise, which may indicate the development of overload, overtraining, or heart disease. In cardiac patients, a decrease in the functional reserve of the myocardium is due to the lack of a reserve blood volume, which does not allow an increase in the stroke volume of blood during exercise, and a decrease in myocardial contractility, which limits the pumping function of the heart.

Echocardiography (EchoCG) and rheocardiography (RKG) methods are used in practice to determine the values ​​of stroke, minute blood volume and calculate the functional reserve of the myocardium. The data obtained using these methods make it possible to identify in athletes the features of changes in stroke, minute blood volume and myocardial functional reserve under the influence of physical activity and use them in dynamic observations and in the diagnosis of heart diseases.

"Influence of physical activity on the human heart".

This research work is devoted to studying the problem of the influence of physical activity on the human heart.

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Our ancestors needed strength. With stone axes and sticks they went to mammoths, thus obtaining the necessary food for themselves, protecting their lives, fought, almost unarmed, with wild animals. Strong muscles, great physical strength were also needed by a person at a later time: in war they had to fight hand-to-hand, in peacetime they worked the fields, and harvested. Modern man no longer has to deal with such problems. Since the new century has given us many technical discoveries. We can't imagine our life without them. We move less and less, spend hours in front of the computer and TV. Our muscles become weak and flabby. Relatively recently, people again began to think about how to give human body missing physical activity. To do this, people began to go to gyms more, go in for running, outdoor training, skiing and other sports, for many these hobbies have grown into professional ones. Of course, people involved in sports, performing various physical exercises often ask themselves the question: does physical activity affect the human heart? This question formed the basis of our study and was designated as a topic.

To study this topic, we got acquainted with the sources of Internet resources, studied reference medical literature, literature on physical education such authors as: Amosov N.M., Muravov I.V., Balsevich V.K., Rashchupkin G.V. and others.

The relevance of this study lies in the fact that each person must learn how to choose the right physical activity for himself, depending on his level of health, fitness of the body, everyday psychophysical state.

The purpose of the research work is to find out whether physical activity affects the human heart.

The subject of the research work is the effect of physical activity on the human heart.

The object of the research work is the human heart.

The hypothesis of the research work is that if physical activity affects the human heart, then the heart muscle is strengthened.

Based on the purpose and hypothesis of the research work, we set the following tasks:

1. To study various sources of information related to the problem of the influence of physical activity on the human heart.
2. Organize 2 age groups for the study.
3. Prepare general issues for test groups.
4. Carry out tests: determination of the state of the cardiovascular system using pulsometry; test with squats or jumps; CCC response to physical activity; assessment of anti-infective immunity.
5. Summarize the test results for each group.
6. To conclude.

Research methods: theoretical (analysis of literature, documents, work with Internet resources, generalization of data), practical (work in in social networks, measurement, testing).

CHAPTER I. PHYSICAL LOADS AND THE HUMAN HEART.

“The heart is the main center of the circulatory system, working on the principle of a pump, due to which blood moves in the body. As a result of physical training, the size and mass of the heart increases due to the thickening of the walls of the heart muscle and an increase in its volume, which increases the power and performance of the heart muscle. Blood in the human body performs the following functions: transport, regulatory, protective, heat exchange. (one)

“With regular physical exercise: the number of red blood cells and the amount of hemoglobin increase, resulting in an increase in the oxygen capacity of the blood; they increase the body's resistance to colds and infectious diseases, due to the increased activity of leukocytes; recovery processes after a significant loss of blood are accelerated. (one)

“An important indicator of the health of the heart is the systolic blood volume (CO) - the amount of blood pushed out by one ventricle of the heart into the vascular bed with one contraction. Another informative indicator of the health of the heart is the number of heartbeats (HR) - arterial pulse. In the process of sports training, heart rate at rest becomes less frequent over time due to an increase in the power of each heart contraction". (one)

The heart of an untrained person, in order to provide the necessary minute volume of blood (the amount of blood ejected by one ventricle of the heart during a minute), is forced to contract with a greater frequency, since it has a lower systolic volume. The heart of a trained person is more often penetrated by blood vessels, in such a heart the nutrition of muscle tissue is better carried out, and the working capacity of the heart has time to recover during pauses in the cardiac cycle.

Let us pay attention to the fact that the heart has enormous adaptive capabilities, which are most clearly manifested during muscular work. “At the same time, the stroke volume of the heart almost doubles, that is, the amount of blood ejected into the vessels with each contraction. Since this triples the frequency of the heart, the volume of blood ejected per minute (minute volume of the heart) increases by 4-5 times. At the same time, the heart expends much more effort. The work of the main - left - ventricle increases 6-8 times. It is especially important that under these conditions the efficiency of the heart increases, measured by the ratio of the mechanical work of the heart muscle to all the energy expended by it. Under the influence of physical loads, the efficiency of the heart increases by 2.5-3 times compared to the level of motor rest. (2)

The above conclusions characterize the adaptive capabilities of a healthy but untrained heart. A much wider range of changes in his work is acquired under the influence of systematic physical training.

Reliably increases the vitality of a person physical training. “Its mechanism is reduced to the regulation of the relationship between the processes of fatigue and recovery. Whether a single muscle or several groups are being trained, a nerve cell or a salivary gland, the heart, lungs or liver, the basic patterns of training each of them, like organ systems, are fundamentally similar. Under the influence of the load, which is specific for each organ, its vital activity intensifies and fatigue soon develops. It is known that fatigue reduces the performance of an organ, less known is its ability to stimulate the recovery process in a working organ, which significantly changes the prevailing idea of ​​fatigue. This process is useful for stimulating recovery processes.” (2)

Thus, it can be concluded that physical activity in the form of sports training have a positive effect on the heart. The walls of the heart muscle thicken, and its volume increases, which increases the power and efficiency of the heart muscle, thereby reducing the number of heart contractions. And also a trained heart is able to stimulate the processes of fatigue and recovery during intense training.

CHAPTER II. TRAINING RULES IN TERMS OF IMPACT

In order for physical education to have only a positive impact on a person, a number of methodological requirements must be observed.

The first rule of training is the gradual increase in intensity and duration of loads. “The healing effect for different organs is not achieved simultaneously. Much depends on the loads that are difficult to take into account for some organs, so you need to focus on those organs and functions that react the slowest. The most vulnerable organ during training is the heart, therefore, almost all healthy people should be guided by its capabilities with increasing loads. If a person has damaged any organ, then his reaction to the load should be taken into account on a par with the heart, and even in the first place. In most untrained people, only the heart is exposed to danger during physical exertion. But if the most elementary rules are followed, this risk is minimal if a person does not yet suffer from diseases of the cardiovascular system. Therefore, it should not the shortest time catch up and urgently become healthy. Such impatience is dangerous for the heart.” (3)

The second rule to be followed when starting health training, lies in the variety of means used. “For a qualitative variety of physical activity, only 7-12 exercises are enough, but they differ significantly from each other. This will allow you to train different aspects of the functional abilities of the heart and the whole body. If one or two exercises are used, and besides, if they involve small muscle groups in the activity, then highly specialized training effects occur. So, many gymnastic exercises do not improve the overall reactivity of the heart at all. But running, which includes a large number of muscles, is an excellent means of versatile training. Skiing, swimming, rowing, rhythmic gymnastics have the same effect. The value of physical exercises is determined not only by their own health-improving possibilities, but also by the conditions on which the convenience of their use depends. Also important: the emotionality of the exercises, interest in them, or, on the contrary, hostility and boredom during performance. (3)

The third rule, the observance of which provides an active counteraction to premature aging, is the primary training of the motor function. “The opinion that by strengthening the weakened motor abilities, we train only muscles - is a delusion. At the same time, we train the heart, and precisely those of its abilities that, due to untrainedness, turn out to be the most vulnerable. More recently, for middle-aged and elderly people, such exercises as torso tilts, running, jumping, were considered contraindicated. strength exercises and others. Walking, only partially replaced by running, breathing exercises, simple and slowly performed movements of the arms, legs and torso, borrowed from the generally accepted morning hygienic gymnastics, were practically all that was recommended to the population. Moreover, not for people with diseases of the cardiovascular system, but for everyone over 40 years old. Modern doctors believe that with dosed use, "contraindicated" exercises, the greatest effect for recovery occurs. The more weaned the body from a particular movement, the more valuable it is as a means of training. After all, a training exercise in this case makes up for the missing influence. (3)

The fourth rule of training is the systematic training. Physical education should be a permanent factor of the regime. “Those who want to get the maximum benefit from exercise should, after the first, preparatory period of training, exercise daily. The options here can be different - classes in fitness groups, independent daily workouts are possible ”(3) and more.

An important role in training is played by the intensity of physical activity. Since the impact of physical exercises on a person is associated with a load on his body, causing an active reaction of functional systems. To determine the degree of tension of these systems under load, intensity indicators are used that characterize the reaction of the body to the work performed. There are many such indicators: change in motor reaction time, respiratory rate, minute volume of oxygen consumption, etc. Meanwhile, the most convenient and informative indicator of the intensity of loads, especially in cyclic types sports, this is the heart rate (HR). Individual zones of intensity of loads are determined with a focus on the heart rate, which can be measured using conventional pulsometry.

Thus, we have identified a few simple rules that should guide a person starting training.

CHAPTER III. DETERMINATION OF THE FUNCTIONAL STATE

We divided the practical part of the research work into several stages. At the first stage, we organized two age groups. The first age group consisted of 8 people, the average age was from 30 to 50 years. The second age group also consisted of 8 people, the average age was from 10 to 18 years. We asked all participants in the study 7 identical questions: 1. “What is your age?”; 2. “What kind of sport do you (did) do?”; 3. "Do you have chronic diseases associated with the cardiovascular system? 4. "What exercises do you do to maintain the heart muscle?"; 5. "Do you morning exercises?”; 6. “Do you know your pulse? pressure?"; 7. "Do you have bad habits?"

After the survey, we compiled a table in which we entered all the data. The numbers in the top row of the table correspond to the numbers of the questions given above.

An increase in physical activity is almost always beneficial for the human body at any age.. Gone is the former medical approach, which in many cases unreasonably prescribes bed rest, the rejection of physical education and amateur sports, and the 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 people 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 deluded 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, imitating malaise from the internal organs, including the heart. Physical activity is 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, overweight, 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, gymnastic exercises, walking, running, swimming, skiing, rowing, games, and tourism are used. 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.

FROM therapeutic purpose exercises should be selected in such a way as to purposefully change the functions of the body, contributing to recovery. So, in case of hypotension, strength, speed-strength and static exercises increase pressure, and in hypertension, exercises for muscle relaxation, breathing and for small muscle groups and contribute to its reduction. 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.

For therapeutic purposes, walking can be used in slow pace(60-80 steps per minute), average (90-100 steps per minute) and fast (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.

Wellness walk scheme

* 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.