How to strengthen the heart muscle? Such a question sooner or later appears in front of every person. What to do so that the heart beats the usual rhythm for a long time? What set of exercises will help improve his performance?
The heart is a muscle just like any other muscle in the body. Therefore, for better functioning, it must receive physical training. Problems in the cardiovascular system are the result of a sedentary lifestyle. However, if a person performs normal daily tasks, for example, walking to the store and to work, washing floors with his hands, without a mop, working in the garden, then the muscle is thus trained and strengthened.
Physical education for the heart
Even a he althy person should not dramatically increase the level of physical training. The load should increase gradually. It is recommended to consult a doctor before starting heart strengthening exercises. It will help you choose the allowable load limits. People suffering from hypertension and cervical osteochondrosis are not allowed to perform exercises with a large amplitude. For example, deep inclinations are contraindicated for them.back and forth, strength training. One suitable sport is yoga. Due to the slow stretching of the muscles, the work of the heart improves.
During training, you need to control the pulse. After receiving the load, it should increase by 25-30 units and return to normal in 3-5 minutes. Classes should be carried out 1.5-2 hours after eating.
Complex of physical exercises
How to strengthen the heart muscle? Exercises to do as soon as you wake up:
- Pulling. Lying on your back, you need to stretch your whole body, straining your legs and arms. Try to reach the sheet with the fingers of the lower extremities. And stretch your arms above your head, straightening your fingers. Repeat 3-4 times.
- Belly breathing. Put one hand on him, the other on his chest. Take a deep breath in with your belly and exhale forcefully. At the same time, observe the work of the chest and abdominal muscles. Perform slowly 3-4 times.
- Hands should be placed under the heads. Raise your right leg slightly above your left. Perform rotational movements of the upper and lower halves of the body in different directions. For example, shoulders and head to the right, pelvis and legs to the left. Perform a couple of times in one direction and the other.
- Being on your back, while inhaling, stretch your arms forward, while raising and pressing your head to your chest. Raise and stretch your legs too. To gain a foothold in the exercise for 5-7 seconds. As you exhale, take the starting position. Perform 3 times.
- Lying on your back, spread your arms out to the sides. Bend your legs and put them a short distance from each other. Feet as close as possible to the buttocks. On inhalation, the knees turn to one side, and the head to the other. On exhalation, return to the starting position. Perform the exercise 5 times, alternating turns in different directions.
Basic principles for maintaining the work of the heart muscle
In order for the heart to work without interruption, you need to monitor your lifestyle. How to strengthen the heart muscle? This will help the implementation of these basic principles:
- Proper nutrition with the use of all the necessary minerals and vitamins for heart function.
- Strengthen the body with he althy herbal decoctions.
- Perform physical activity according to your age and body capabilities.
Lack of "heart elements"
The correct and precise functioning of the heart muscle is affected by the presence in the diet of elements such as magnesium and potassium. Therefore, it is necessary to monitor the use of foods that contain these minerals. Lack of magnesium and potassium can provoke:
- bad environment;
- mineral-poor soil and, as a result, vegetables grown on it;
- frequent stress;
- medication;
- vomit;
- taking beta-blockers and diuretics;
- unbalanced diet;
- strong physical activity.
Since the situations listed above occur in everyone’s life, a person must himself monitor and replenish the level of essential minerals for he althy development and proper functioninghearts.
Minerals
To maintain the work of the heart, the body needs to receive funds that strengthen the heart muscle. Her work is greatly affected by excess weight. Obesity leads to the fact that the muscle begins to work with overstrain, and due to a completely filled stomach, the diaphragm can change its location. Therefore, it is necessary to monitor the diet and the presence in the diet of foods that ensure the stability of the heart. The main elements that should be supplied to the body are potassium, magnesium and iodine.
How to strengthen the heart muscle? What is protecting her? The basis of he althy heart development is the presence of potassium and magnesium in the body. People with sufficient levels of these elements rarely suffer from heart attacks and strokes.
Potassium
This element is responsible for maintaining water balance. It reduces swelling, removes toxins. The body needs to be replenished with potassium daily. Its presence in the diet depends on the season: in spring it is small, in autumn - a lot. Foods that strengthen the heart muscle with potassium:
- Fruits: orange, banana, tangerine, grapes, apples.
- Berries: strawberries, melons, watermelons, wild roses, apricots, cherry plums, currants.
- Vegetables: cucumbers, cabbage, parsley, potatoes.
- Rye bread.
- Groats: oatmeal, millet.
- Nuts.
Magnesium
Its presence is necessary for the normal functioning of the heart. It causes muscle relaxation, normalizes blood pressure. One of its sources is water. LotThe mineral is found in cereals and bread products. Foods containing magnesium:
- Cereals - oatmeal, barley.
- Cereal plants.
- Peas, beans.
- White cabbage.
- Lemon, grapefruit, apples.
- Apricots, banana.
- Sea products: flounder, carp, shrimp, herring, mackerel, cod.
- Milk, cottage cheese.
Iodine
Iodized mineral water will saturate the body with the necessary element. In addition, it is found in the following products:
- Seafood: shrimp, oysters, seaweed, crabs, fish.
- Vegetables: carrots, radishes, asparagus, spinach, tomatoes, potatoes, onions.
- Berries: blackcurrant, strawberry, black grapes.
- Egg yolk.
Vitamins
If a person has a reduced content of substances necessary for the body, he is recommended drugs that strengthen the heart muscle. They can be obtained by using vitamin complexes. Just remember that even such medications should be taken after the doctor's recommendation.
Essential heart-supporting vitamins:
- thiamine;
- routine;
- ascorbic acid;
- tocopherol;
- pyridoxine;
- vitamin F;
- Group B.
They enter the body with the help of preparations containing them, as well as during the use of food products, which they are part of. At the same time, thiamine enhances the elasticity of muscle fibers.hearts. As a result, it stabilizes its work. Products containing it: cereals, coffee beans.
Rutin - makes blood vessels strong by increasing their elasticity. Contained in a decoction of wild rose, blackcurrant, black ashberry fruits. Ascorbic acid reduces the formation of cholesterol on the walls of blood vessels. Products containing it: citrus fruits, rose hips, black currants. Of the drugs that have a beneficial effect on the functioning of the heart muscle, the following can be distinguished: "Riboxin", "Asparkam", "Trimetazidine".
How to strengthen the heart muscle? In order for it to work for a long time and not fail, it is necessary to use an integrated approach to maintaining your body in good condition. This implies not only a properly selected diet, but also physical exercises, good rest, vitamin support.
