Часто мы не задумываемся о том, как надо беречь heart, what to do, until it will not be felt. Problems usually quietly accumulate, not showing up until a certain point. Mortality due to heart disease is on the list first, heart attacks and strokes look younger. That is why it is important to pay attention to the heart and blood vessels, strengthen them, first of all, through physical activity. Training the heart and the development of endurance, load on the vessels - all of these are important elements of a healthy person's life.
Why is it necessary to give the heart and vessels a load?
Exercise helps:
- Reducing the amount of C-reactive protein, which favors the appearance of inflammatory processes in the body.
- Lower blood pressure and triglycerides.
- Raising the level of good cholesterol.
- Regulation of sugar and insulin in the blood.
- Weight loss.
Mobility causes heart problems andvessels. Training of the heart occurs when the force of contractions increases, the heart rate increases at the moments of exertion. Vessels at the same time also train.
Heart training exercises
In fact, a set of such exerciseswide enough. Heart training is performed through cardio and aerobic exercise. You can do jogging, ride a bike at least half an hour a day, jump rope, swim in the pool, do aerobics and steppe, dance, or just arrange walking in the evening for 20 minutes, abandon the elevator. It is recommended to adhere to the rules:
- The optimal heart rate is one hundred twenty - one hundred thirty beats (not higher than 130 and lower than 110).
- You can not arrange training for more than an hour (with weak vessels - 30 minutes).
- Hold these classes two or three times during the week.
Heart training is also helpful. Do not turn it into a routine. Do jogs three or four times a week for 20 minutes, watch your condition. When unpleasant sensations go on walking.
Other factors
Стрессы, экология и питание постепенно приводят blood vessels in increased tone, which affects blood pressure. In this situation, do not count only on the help of pharmaceutical preparations, you need to restore full blood circulation, and above all in the capillaries. This will help you exercise the heart and blood vessels. Vibration exercises will be effective: in the morning in bed, lift up your arms and legs, shake them for about two minutes. This is how the capillaries vibromassage is performed and the lymph is redistributed, through which the body is cleansed of toxins and slags. It is advisable to repeat the exercise in the evening before sleep.
With frequent spasms of cerebral vessels causingincreased pressure, nausea, impaired memory, speech, coordination of movements, we must work to strengthen them, organizing a healthy diet, using medications, exercise. You can perform head rotation in one and the other side for two or three minutes, as well as bending forward with imitation of chopping wood. Effectively kick your feet forward (left leg to your right outstretched hand). You can asynchronously rotate the hands (left forward, right back), do the back stand "birch". Exercises are performed very smoothly. If the neck muscles are weakened, they often tighten and squeeze the blood vessels, disrupting the blood circulation. Their training helps to restore the work of the vessels and cure the effects of squeezing.
Застой крови в ногах поражает вены.To strengthen the vessels of the legs and their best work, walking on your knees back and forth is recommended. It is necessary to perform forward bends with straight legs, with your fingers reaching the floor. Very useful for leg veins is such an exercise: take a large rolling pin or a plastic bottle with water, kneel down, put a bottle on your calves, sit on top and how to ride it from your knees to your ankle and back. It is useful to slowly jog, with discomfort go to walk.
Exercises at home
Heart training, muscle and blood vessel trainingcan occur at home. For example, squatting near the door. Squat need to hold the door handles, 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. A reduction of the leg muscles help blood flow through the veins up.
In recent years, Scandinavian has become popular.walking with sticks. Try to walk rhythmically, naturally, while working with your hand and foot. Such exercises - great heart training in the fresh air!
What else to pay attention to?
In addition to physical exercise:
- Give up smoking.
- Lose weight with excess weight.
- Follow the recommendations of doctors to take medication.
- Eat less salt.
- Sleep 8-9 hours.
- Eat a variety of healthy, healthy food.
Сердечную мышцу хорошо питает и укрепляет "Panangin" that affects the metabolic processes in the heart, improves its work, prevents early aging of the myocardium, prevents the appearance of atherosclerosis, high pressure, arrhythmias. It is recommended for healthy people as a means of strengthening the heart muscle, and for the prevention of vascular diseases. The composition of "Panangina" includes potassium and magnesium, which can also be obtained daily with food. Use spinach, sea kale, lentils, oatmeal, sunflower seeds, wheat bran, flax oil, fish oil for cleaning vessels.
Heart training: pulse and its indicators
How to determine the intensity of training forachieve the result? We determine the maximum pulse rate, it is individual. It is necessary to subtract from 220 the number of your age. The result is your maximum heart rate. The heart is recovering in an index of 50-60% of the maximum pulse. This improves the condition of the cardiovascular and respiratory systems. Raising the pulse to 80% of the maximum covers a greater number of blood vessels, increases pulmonary ventilation, increases the size and strength of the heart. Training in the area of the red line (80-90% of the maximum) is carried out with a good physical form, under medical supervision.
We develop further
Do not forget that heart training and developmentStamina should attract an equal amount of attention. All stages of increasing the intensity of the exercises must be carried out gradually, without hurrying so as not to harm the heart and the 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 series of exercises for the heart and blood vessels:
- Walking on the toes, raising your knees high.
- Hands above his head in the castle, his legs apart. Deep tilts to the sides.
- Hands to sides, pull together, slap shoulders.
- Rotations of hands forward - up - back and vice versa.
- Imitation of cycling in the prone position.
- Cross-shaped movements with feet at a height of 30-40 centimeters from the floor in the prone position.
Помним:What matters is not the amount of exercise and the intensity of the load, but regularity. The load should increase gradually. After it, it is necessary to relax, so that the muscle fibers increase, and the heart muscle, blood vessels strengthen, and their endurance increases.
Strengthening of the heart and popular recipes
It is very important that the heart muscle gets the necessary vitamins, then workouts alone can not do. Here are some healer tips:
- Mix crushed dried apricots, walnuts, figs, lemon peel, raisins, honey. All take 250 grams. Keep refrigerated. Take a tablespoon three times a day.
- For a half cup 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. Brew up a tablespoon of 300 ml of water. Take three times a day for a glass.
- Put a tablespoon of buckwheat in 500 ml of water, leave for 2 hours. Drink three times one glass.
- Five tablespoons of rosemary herb pour 100 ml of vodka, infuse for 7 days. Drink twenty-five drops three times in half an hour before meals.
Be healthy!
