Often we do not think about how to protect the heart, what to do for this until it makes itself felt. Problems usually imperceptibly accumulate, not manifesting themselves until a certain point. Mortality due to heart disease is at the top of the list, heart attacks and strokes are younger. That is why it is important to pay attention to the heart and blood vessels in a timely manner, to strengthen them, primarily through physical activity. Training the heart and developing endurance, stress on blood vessels are all important elements of a he althy person's life.
Why is it necessary to give the heart and blood vessels a load?
Exercise contributes to:
- Reducing the amount of C-reactive protein, which favors the appearance of inflammatory processes in the body.
- Reduce blood pressure and triglycerides.
- Raising good cholesterol.
- Regulate blood sugar and insulin.
- Weight loss.
Inactivity provokes problems with the heart and blood vessels. Training of the heart occurs when the strength of contractions increases, the heart rate increases at times of load. The vessels are alsoexercising.
Exercises to train the heart
In fact, the complex of such exercises is quite wide. Heart training is carried out through cardio and aerobic exercise. You can go jogging, ride a bike for at least half an hour a day, jump rope, swim in the pool, do aerobics and step, dance, or just walk for 20 minutes in the evening, give up the elevator. In this case, it is recommended to adhere to the rules:
- The optimal heart rate is one hundred twenty - one hundred and thirty beats (not above 130 and below 110).
- You can not arrange workouts lasting more than an hour (with weak blood vessels - 30 minutes).
- Do these sessions two or three times a week.
It is also useful to train the heart by running. Don't make it a routine. Do jogging three to four times a week for 20 minutes, monitor your condition. If you feel uncomfortable, go for a walk.
Other factors
Stress, ecology and nutrition gradually lead blood vessels to an increased tone, which affects blood pressure. In such a situation, do not rely only on the help of pharmaceutical preparations, you need to restore full blood circulation, and above all in the capillaries. This will help you train the heart and blood vessels. Vibration exercises will be effective: in the morning in bed, raise your arms and legs up, shake them for about two minutes. This is how vibromassage of capillaries is carried out andlymph is redistributed, through which the body is cleansed of toxins and toxins. It is advisable to repeat the exercise in the evening before going to bed.
With frequent spasms of cerebral vessels that cause high blood pressure, nausea, impaired memory, speech, coordination of movements, it is necessary to work on strengthening them by organizing a he althy diet, using medications, and physical exercises. You can perform head rotations in one direction and the other for two to three minutes, as well as forward bends with imitation of chopping firewood. Swinging legs forward (left leg to right outstretched arm) is effective. You can rotate your arms asynchronously (left forward, right back), do a backstand "birch". The exercises are performed very smoothly. If the muscles of the neck are weakened, they often tense up and squeeze the blood vessels, disrupting blood circulation. Their training helps to restore the work of blood vessels and cure the effects of squeezing.
Stagnation of blood in the legs affects the veins. To strengthen the vessels of the legs and their better work, it is recommended to walk on your knees back and forth. It is necessary to perform forward bends with necessarily straight legs, while reaching the floor with your fingers. This exercise is very useful for the veins of the legs: take a large rolling pin or a plastic water bottle, kneel down, put the bottle on your calves, sit on top and sort of ride it from your knees to your ankle and back. It is useful to slowly jog, with discomfort, switch to walking.
Exercise at home
Heart training, muscle and vascular training can also take place at homeconditions. For example, squats next to the door. You need to squat holding on to the doorknobs, knees in line with socks. Start with a small number of repetitions, bringing them up to 100 in 2 months, then more. First, squat twenty to thirty centimeters, a month later - deeper. The muscles of the heart, spine and legs are strengthened. And the contractions of the leg muscles help the blood flow upward through the veins.
Nordic walking with sticks has become popular in recent years. Try to walk rhythmically, naturally, while working your arm and leg at the same time. Exercise like this is a great outdoor heart workout!
What else to look out for?
Except exercise:
- Quit smoking.
- Lose weight when overweight.
- Follow your doctor's recommendations for taking your medications.
- Eat less s alt.
- Sleep 8-9 hours.
- Eat a varied, wholesome, he althy diet.
The heart muscle is well nourished and strengthened by "Panangin", which affects the metabolic processes in the heart, improves its work, prevents early aging of the myocardium, prevents the appearance of atherosclerosis, high blood pressure, arrhythmias. It is recommended to he althy people as a means of strengthening the heart muscle and for the prevention of vascular diseases. The composition of "Panangin" includes potassium and magnesium, which can also be obtained daily with food. Eat spinach, seaweed, lentils, oatmeal, sunflower seeds, wheat bran, flax oil, fish oil forvessel cleansing.
Heart training: pulse and its indicators
How to determine the intensity of training to achieve results? We determine the maximum heart rate, it is individual. Subtract your age from 220. The result is your maximum heart rate. The heart is healed in an indicator of 50-60% of the maximum pulse. This improves the condition of the cardiovascular and respiratory systems. The rise of the pulse to 80% of the maximum covers more blood vessels, pulmonary ventilation increases, the size and strength of the heart increase. Training in the red line zone (80-90% of the maximum) is carried out in good physical shape, under medical supervision.
Developing further
Don't forget that training the heart and developing endurance should attract equal amounts of attention. All stages of increasing the intensity of exercises should be done gradually, slowly, so as not to harm the heart and blood vessels and develop their endurance. The key to success is regularity. If you go to the pool, ride a bike several times a week, then morning exercises should be done daily. In addition to the previously recommended shaking, turning, we recommend a number of exercises for the heart and blood vessels:
- Walking on toes with knees high.
- Hands above the head in the castle, legs apart. Deep side bends.
- Hands to the sides, bring together, clap onshoulders.
- Rotation of arms forward - up - back and vice versa.
- Simulate cycling while lying down.
- Cruciform movements of the legs at a height of 30-40 centimeters from the floor in the prone position.
Remember: it is not the amount of exercise and the intensity of the load that matters, but the regularity. The load should increase gradually. After it, relaxation is necessary so that the muscle fibers increase, and the heart muscle, blood vessels strengthen, their endurance increases.
Strengthening the heart and folk recipes
It is very important that the heart muscle receives the necessary vitamins, here training alone is not enough. Here are some tips from the healers:
- Mix chopped dried apricots, walnuts, figs, lemon peel, raisins, honey. All take 250 grams. Keep refrigerated. Take 3 tablespoons daily.
- For one and a half glasses of water, take a tablespoon of hawthorn, boil for thirty minutes. Drink a quarter cup three times before meals.
- Take 10 grams of lemon balm, St. John's wort, birch leaves, 30 grams of fireweed. Steam a tablespoon in 300 ml of water. Take a glass three times a day.
- Put a tablespoon of buckwheat in 500 ml of water, leave for 2 hours. Drink one glass three times.
- Five tablespoons of rosemary herb pour 100 ml of vodka, leave for 7 days. Take twenty-five drops three times half an hour before meals.
Be he althy!
