Classes aimed at training the heart muscle have a beneficial effect on the heart, vessels and other organs. The dosage load helps to form reflex bonds between the brain and the organs of the human body. As a result, the nervous system becomes stronger, it successfully copes with a different kind of stress, helping the entire body to restructure and overcome any obstacles.
Changes in the body under the influence of training
Jumping on the rope helps to train heart muscle.The cardiovascular system:
- an increase in energy generated by cells;
- height of capillaries, improving the blood supply of the heart;
- strengthening myocardial reductions.
Respiratory system:
- an increase in the lung tank, i.e., the volume of inhaled air;
- improving the absorption of oxygen.
Neurohumoral regulation:
- enhancing the synthesis of glucocorticoids with adrenal glands with anti-inflammatory, antistresses and other effects;
- reduction of insulin production, creating reserve power of the pancreas;
- weakening insulin allocation in response to food intake, which smoothes blood glucose oscillations during the day;
- suppression of synthesis in the liver "bad" cholesterol - low density lipoproteins.
- improving the reduction of muscles;
- strengthening the valve vehicle veins;
- activation of peripheral blood circulation.
The result of cardiovers - an increase in the body's stability to any damaging factors.
Aerobic load (stamina training) translates the body into the mode of maximum efficient operation while reducing energy costs.
We hope we managed to convince readers in the benefits of such exercises. Consider the main types of training available for at home.
Occupation mode
Cardiography is any exercises in a fast pace. You can make small breaks for recreation, but they should not exceed a few seconds. The alternation of a rapid and slow pace of exercises is particularly effective (for example, a minute of fast running is a minute of slow). Can be engaged on simulators, perform gymnastic exercises Or go walking, running.
The optimal option will be a 30-minute training every day. It should be performed two hours after meals. Before starting the exercises, you need to perform a small workout, stretching and warming up the main muscle groups. The same stretching exercises after training will help to avoid painful spasms in muscles the next day.
After graduation, it is not necessary to eat within two hours. You can drink as much as you want, better than ordinary water, table mineral, compote from dried fruits without sugar, decoction of rosehip.
Of course, it is necessary to eat rationally, eliminating refined carbohydrates from the diet and limiting animal fats.
Main types of training sessions:
- jumping with a rope, exercises with dumbbells, expander;
- classes without additional equipment: push-ups, slopes, attacks, jumps and others;
- use of simulators: Stepper, bicycle gamers, ellipsoid or treadmill;
- exercise outdoors: ordinary and scandinavian walking, running, swimming, cycling, roller skates, skiing.
Every person can choose a kind of training, which is more suitable for him. The main thing in the exercises is not overloading the heart, giving it to work in the mode that it transfers without excessive load.
Monitoring health
Before starting classes, it is advisable to visit the doctor and passing simple surveys: to pass a common blood test, urine, to make organs fluorography chest and electrocardiogram. The therapist will tell you if it is possible to do it yourself, and if so, then with what intensity.
The basis for monitoring the activities of the heart is the counting of the pulse. It can be carried out in the usual way, putting the fingers to the wrist of another hand and considering the number of heart impacts in 20 seconds, and then multiplying the result obtained by three.
However, if you seriously decide to engage in cardiovascular, you need a special fitness bracelet - a pulsometer. It automatically considers the pulse, output to the screen. As a result, you do not need to stop during training. Focusing on the pulse indicators, you can reduce or increase the intensity of exercises during the workout.
The maximum permissible pulse value during the training is 200 shots minus the age of a person in the years. This is the so-called submaximal frequency. So, if it takes 35 years, then his heart should not beat more often than 165 times per minute. Of course, this frequency of heart abbreviations should not be supported during the entire workout. This is a signal to reduce the load. Optimal frequency Cardiac cuts for training will be 80% of the submaximal, in our example 165 x 0.8 \u003d 132 impact per minute.
Sometimes the pulse rate is determined by the formula "220 blows minus age in years", but with such frequent reductions of the heart, the risk of lack of oxygen and the development of heart rate disorders is significantly increased. Achieving such high indicators is permissible only under the guidance of an instructor in the fitness room.
Another simple test that helps assess the tolerability and efficiency of the load is the delay of breathing. Inhale, deep breathing, again inhale and delay your breath. In well-trained people, this figure reaches 60 seconds. When overtraining, it decreases sharply. Controlling and recording breathing delay time at least once a week, you can see how effective cardiography is effective, and evaluate improved your health in the dynamics.
Contraindications for training
You can not perform a cardionload under the following conditions:
- acute respiratory diseases;
- furuncul, especially on the face;
- angina;
- aggravation of arthritis, stomach ulcers or a 12-rosewoman, thrombophlebitis;
- acute allergic disease;
- acute pain in any part of the body;
- the first days of menstruation, uterine bleeding;
- enhance arterial pressure above 130/80 mm Hg. Art.
- poor well-being, lack of forces for training.
Remember that the main thing is not to harm your health. Training should bring pleasure and not cause irritation and laziness. It is believed that after 21 days the repetition of the same action it is in habit. We advise you to develop commitment to cardiotrans, it will keep the youth and body forces, will help to recover after stress, reduce weight and find harmony between an excellent domestic condition and an excellent external physical form.
To which doctor to turn
If you decide to work in training yourself, we recommend that you check your health status at the therapist or family doctor. It will help to choose the intensity of the load of the cardiologist, if necessary, appointing a bicycle ergometry or a Tredmil test. With the help of these studies, you can accurately establish a permissible level of load for each person.
myFamilyDoctor.ru.
The simplest is the usual homework in the apartment or in the country. Floor washing manually, processing of beds (squats), wiping dust on remote areas of shelves, work with shovel or robbles (slopes to the sides), energetic walking around the house or site allows blood better, to circulate faster. The energetic "casting" of blood in heart departments improve their elasticity, and therefore, and qualitatively affect the conductivity of the heart body.
We train the heart!
According to the majority of specialists, the emergence of many diseases is the result of a sequiguous lifestyle. High blood pressure, high blood cholesterol indicator, other congestive processes in vessels are a consequence of unevenness of active and passive livelihoods.
Being a purely muscular authority, the heart earlier suffers from the lack of movement, a sufficient amount of reduction of its own structures. How to "rejuvenate" the heart and improve its healthy indicators? It is necessary to perform a number of simple actions.
Useful health care exercises are yoga classes. The stretching of all the muscles of the body has a positive effect on the entire blood system of the organism: the elastic vessels are easier to transport blood, and the heart is easily filled with it and, after, released.
Available asana (exercises) can be slow tilts back and forth, with the maximum tension of the muscles of the back and hand. Studying the basics proper breathing also has a beneficial effect on general state of cardio-vascular system. If such exercises for strengthening the heart muscle It seems difficult, you can use more accessible forms of activity.
Useful will be simple walking. It is important not to be limited to a walking step for 10-15 minutes - the physical activity for the heart walk will be considered, the duration of which is at least 30-50 minutes, and the energy is close to high.
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Each of us wants to have a beautiful body, but few of us take care of your heart. Swinging triceps and biceps we expose our heart to a big load and if it is not to strengthen it, then you will simply be rejoiced to an excellent figure.
The heart is a big muscle, surprisingly strong and hardy. In terms of the number of reductions, he has no equal among other muscles. It is the heart that supports blood circulation in our body and for this he has to create incredible pressure. That is why the heart muscle must be put on the first plan before other muscles in the process of your workouts.
The trained heart is an increased endurance, which is an invaluable contribution to your life path. It is worth noting that it is not necessary to confuse the endurance of a person with his physical strength. These are different things. A person may have enough forces to raise a 300-ton kilogram bar, but if he has low stamina, then its potential will be fully implemented to be fully impossible.
The more time a person spends in the gym, the more active it is gaining muscle mass. And with growth muscular mass the heart becomes harder to cope with the loads for the reason that every three kilograms of muscles requires from the heart of the filing
additionally, about one oxygen liter per second. Many, right? It is for this reason that, with a lot of muscle mass, but a weak heart, the person's endurance is much reduced, he just lacks oxygen (in simple language - a person begins to choke).
From this situation, the exit is only one - to train the heart, thus increasing its volume. Only in this case it will easily cope with all loads and, accordingly, it is less to wear out. True there is one but! Make sure that it is the volume of the heart, but not its size! That is, the walls of the heart with a set of its masses must be stretched, and not to become thicker, because the consequence of thickening the walls of the heart is a heart attack.
How to watch you ask? Just correctly put your classes. You will only have to ensure that the amount of heartbeat per minute was within 110-140 shots. If the rhythm is above these values \u200b\u200b- it harms the heart, relax a bit. With the regularity of the right workouts - the volume of your heart will grow, and you become healthier and rushing.
Permanent training for six months can be achieved an increase in the volume of the heart of about 40%. It can be increased in size in size almost twice.
It is easiest to achieve such results actively by running. You can, of course, during ordinary workouts with rods and on simulators. In total, it will be necessary to reduce the load (working weight), try not to rest on debt, this is the most increasing heartbeat up to 140 beats per minute.
If you overdo it, your heart will not have time to rest between the abbreviations, as a result of which the overvoltage will increase. This overstrain will not benefit you, as they will die the cells of the heart. This is not noticeable for a person, but very serious. It is this overvoltage that leads to unpleasant deaths of athletes as a result of a heart stop during training. Dead heart cells do not disappear anywhere, but continue to hang "dead cargo" without participating in common work Hearts.
In general, if you keep the balance and properly approach training, then you will save your health, besides, it will become much rustier.
Who are what exercises, complexes, besides running knows to strengthen the heart muscle?
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How to train your heart: cardiotranslation (1 of 2)
Everyone wants to live long and do not want to hurt anyone. To see your great-grandchildren, you must first take care of the heart and take care of it you need to start a fruit. The guidance of the health of the cardiovascular system is regular physical exertion. How to train your heart, whatever it has begun in the chest as long as possible, this article will tell.
First, daily cardiovers: jogging in the morning in the morning, cycling, swimming or classes in fitness center. Everyone chooses himself, what kind of sport to him in the soul.
Life after heart attack - the main thing to strengthen the heart
After a heart attack, people tend to lead a low-wear lifestyle, unfairly offended on loved ones, domestic people who are allegedly considered with their difficult state. In large quantities use all sorts of medicines. Such a lifestyle leads to a significant deterioration of well-being. The heart muscle must be trained - gradually, then the chances of restoring it are very high.
Strengthen the heart after a heart attack will help some rules.
1. Let your thoughts about the future be filled with optimism.
2. Try to exclude all the unrest, especially on trifles.
3. Regularly, each day perform a set of exercises for morning charging, follow correctly and balanced ration Nutrition. In order for the blood flow to be better, several times the day, shake the hands of the hands and spend the rotational movements of the steps. Do not forget regularly, a few minutes to give rubbing the little men on both hands.
Such a set of uncomplicated exercises will largely contribute to strengthening the heart muscle and increase the tone of the body. Do not stop at work, alternate it with rest. If possible, try to overwear less. Sometimes, it is useful to be in full solitude, listen to soothing music.
Extremely strict diet After a heart attack is not assumed. The most important condition is to use more products with a high content of potassium. It is allowed so that the nutrient diet, once a week, includes the fish and low-fat chicken meat, preferably in the boiled form. It will undoubtedly be able to provide fermented dairy products, a variety of cereals, fresh vegetables. An excellent prophylactic agent with which every "core" is considered to be a raisins. It is recommended to eat two teaspoons of raisins per day, carefully chewing it.
Indispensable for the heart and vitamin E, which is particularly contained in corn oil, carrots, wheat sprouts. Pasta It is strongly recommended from solid wheat varieties, since the magnesium content in them is higher. And he, as is known, helps perfectly strengthen the heart and indispensable for the prevention of heart disease and vessels.
How to train a heart
I was looking for for myself how to start training cardiac muscles and found!
Here is the article:
Heart training
Let's start with the fact that the heart is also a muscle. And develops, like other muscles, on the principle of recovery and beyond the recovery after artificially created stress (for example).
Features
The features of this muscle are two:
1) The heart muscle is innervated involuntarily (we cannot artificially "strain" and "relax" this muscle). We can only create conditions in which our nervous system independently increases the activity of the heart - to run faster, lift heavy weight.
2) The training trauma of this muscle may be too expensive to cost the whole body. If the legs are finished in training - this is an indecent gait. In extreme cases, a subfebrile temperature for a couple of days, then the heart can simply "break" (in the case of a weakness of some valve or, say, excessive density of its walls).
Conclusion: the heart needs to be trained very and very carefully.
What to do?
Do not smoke in front of the aerobic training at least half an hour (in 20 minutes of vessels, narrowed by nicotine, returned to their usual state).
Do not train with a hangover. In general, "Bodun" is well driven out by aerobic training, but the heart pays expensive for such rehabilitation.
Be sure to buy a cardiomonitor. The cheapest you can buy bucks for 30-40.
Methodology
Side phenomena - tachycardia, angina, decrease in blood pressure (good).
It is better to go to the doctor, asking for a cardiogram at the beginning of each year of the training.
General methodical principles:
Start with very low loads, gradually increasing the intensity. The intensity of cardiovers is measured as a percentage of the "maximum heart rate".
100% heart rate \u003d 220 - age. At the same time, the rate of heart rate is considered to be 60-80 blows per minute at rest (immediately after awakening without getting out of bed). The real heart rate in humans is also 90 and 110, which, of course, is not good and requires special attention.
Low load - 60% of maximum heart rate. That is, for a person, 30 years old is 114 beats per minute. You yourself do not consider this, you need a cardiomonitor.
At the first stage, you need to teach yourself (Begaerobicavelik ...) from the heart rate 60% for 40 minutes 3 times a week. And never 2 days in a row! In this mode, you need to train at least a month, and better - 2-3.
Against the background of calm loads (60% of the Ministry of Emergency Situations), short accelerations are introduced - 30-60 seconds with heart rate \u003d 75% (in 30 years it is 142 stroke per minute). For a 40-minute training, such accelerations may be from 3-4 to the first week to 7-10 in the fourth. In this mode, to train at least a month, and better - 2-3.
Three workouts per week: the first is low intensive (see paragraph 1), the second is interval (see P.2), in the third - increase the duration of the body's stay in 75-80% of the Ministry of Emergency Situations. In the first week - up to 5 minutes, to the fourth - to 20. It is desirable that that after the third workout you rested 2 days (Saturday and Sunday). After such a workout, it is impossible to swing at least 24 hours. In this mode, to train at least 2 months, and better - 4-6.
From the second year of the training, you can replace the 2nd and 3rd training in the interval training with accelerations up to 90-100% of the maximum heart rate.
Power training
Silovikov develops myocardial hypertrophy. It is clear that at 30 years old the motor will work without problems, but what is such hypertrophy with age? Is it possible then to "stretch" the heart with cardion loads? How bad are long workouts on high pulse? (more than 170-180 UD / min within 1-1.5 hours)
Heart is a big muscular organ, and if it is completely detailed, then it is generally one large muscle. Scientists who investigated the nature of the reduction in the heart came to the conclusion that this is one long flat muscle, which is specially "spinning" during the intrauterine development in a complex configuration, creating cavities of ventricles and atrial. All this muscle is hanging in the mediastinum (between the chest organs) on the vascular-nervous beam, i.e. It has one attachment point.
The heart and skeletal muscle in the structure are distinguished by many moments, but now remember one of them - blood supply. If a skeletal muscle can be braided with vessels and capillaries without problems, then because of its function, the heart can not have bloodsundrate. For example, inside the vessels in the heart is not, because It would hurt its reduction - cardiomyocytes that are close to the heart cavity receive food from the blood that passes through it.
But in the thicker of the heart muscle of vessels there is less than in the usual skeletal, because For the heart, it is very important to squeeze the maximum efficiency from the area of \u200b\u200bthe area - this is a muscle that works around the clock and all his life. However, this is not a problem, because The muscle is quite thin, and due to the fact that the outside the heart is very tightly braided with vessels and capillaries, it is basinkted.
Heart and load
Like each muscle, the heart reacts to the load, and responds to them in a certain way. Heart load can be two types.
With the first type of load, the load of the volume, the blood of the body comes into the heart and stretches it. Under normal conditions, this load is small, but at exercise it increases significantly. Skeletal muscles are reduced, and work as a pump, pumping the heart with blood. If the stream of such blood is large, and the load lasts for hours, then the heart, like any other muscle, starts stretching - such a stretching.
When this large belt muscle stretches, then all the heart increases in volume, while the walls are not thicken, and the volume of the chambers increases. It looks like an air balloon infusion - under the action of the load, it increases in volume.
If such loads are present for a long time (regular cardio-training for several months or years), then the traces of the heart of the heart remain and it increases in volume. Positive effect This increase lies in the fact that in one blow the heart can throw away a much larger amount of blood - the impact volume of blood increases and the minute blood volume (the amount of blood that pumped the heart per minute). At the same time, the number of heart abbreviations is reduced - this is one of the reasons that the athletes of the pulse are alone lower than that of untrained ordinary people.
The heart can be stretched quite strongly, because Unlike skeletal muscles that have fixed start and end points, the heart is hanging, being fixed with one point, and therefore has ample opportunities for stretching. Eleet athletes, especially such as skiers, cyclists, the volume of the heart can be a liter and more, while a normal person is 400-600 ml (naturally, this figure is proportional to the growth and weight of a person). The increase in the volume of the heart is 30-40% is a good indicator for non-professional (we will not forget that professional athletes train with early childhood, laying the database - including, and stretching the heart; With age, the ability to stretch the heart decreases, like other muscles, but at any age there is an opportunity to stretch it).
We train the heart on stretching the same cardio exercises in the pulse zone 100-150 (usually 100-130) shocks per minute. This is the range of heart abbreviations, in which in response to the load at the heart, the shock volume grows as much as possible.
The second type of load is the load resistance. It occurs when the heart has to pump blood through the effort. This happens in three basic cases.
The first is work through the resistance of skeletal muscles. If the muscles of the body are compressed as a result of an effort or static load, the heart has to swing blood with significant effort.
The second option is the work on a high pulse (180 and higher). With this mode, the heart in pauses, when it should fill in blood, does not have time to relax and fill with blood and works too often.
The third option is an excessive body of the body, when the heart constantly has to pump blood through a massive "carcass".
Features
At the same time, which is interesting, the heart is still through what to swing - through excess fat, or through excess muscles. The only advantage of hypertrophied muscles in front of a hypertrophied subcutaneous fatty tissue is that if this musculature works adequately, then the heart also gets the load volume, which means stretching. In this case, the development of the heart (combination of stretching and hypertrophy) will adequately skeletal muscles. Recall the sprinters that even possessing an impressive mass can run not only on short, but also on medium and even long distances, and some swing, whose shortness of breath begins when they interfere with the protein cocktail in the shaker.
As in the working muscle, which is under load, in the listed conditions in the heart arises for acidification, which contributes to its hypertrophy - an increase in the thickness of the fibers of the heart muscle. Those. The heart increases in size, but the volume of its cavities does not increase, which means that the minute volume of the transferred blood does not grow. Or maybe even decrease - after all, hypertrophy is not only outside, but also inward (the entire thickness of the heart wall increases), which further reduces the size of the heart chambers.
Roughly speaking, one reduction of the stretched heart, hypertrophored will have to do 2-3, i.e. The heart has to work more - and, every minute, every day, all my life. That it can be somewhat shorten.
The second point - when the heart wall becomes thicker, the blood is heavier penetrates her, and the heart begins to experience the deficiency of oxygen and nutrients. At first, compensatory heart will still increase in volumes - the oxygen deficiency leads to additional hypertrophy. However, if such conditions are progressing, sooner or later everything can end either dystrophy (painful weakening of the muscle as a result of insufficient nutrition), or the death of cardiomyocytes as a result of ischemia is already a microinfarct or real infarction.
Nevertheless, in the reasonable limits of hypertrophy, in combination with dilatation (expansion of the heart), it can be useful - after all, the power of the heart is also needed. They train her work in which the pulse approaches 180 beats per minute. However, it should be borne in mind that for a long time in such a heart can not work, ischemia and microfarcts begins, which a person may not be noticed, but instead of the fibers, a connecting tissue is formed, which over time can lead to a pile of problems with heart, up to a real infarction.
For this reason, interval training With incorrect use, more harm can be caused than use - the benefit of most lovers who are advised as a means to "practice the heart", do not have sufficient endurance and natural data to force the heart to pour 180 beats per minute. Nevertheless, you need to be extremely careful with such loads.
The second feature, the interval training can not be done often - as after intensive power workout, the heart should relax. The duration of such a rest should be 4-7-10 days, depending on the load intensity.
The power training from the point of view of the heart is a special case of a highly intense interval training in which muscle resistance is also added. It is for this reason that many cardiologists are panicly afraid of heavy strength training and do not recommend their patients, because it is "harmful to the heart" (they themselves are often smoked and have overweight - you can think it is useful). However, subject to the correct compilation training process, the power training of a special danger to the heart does not bear (we will not talk about professional athletes - there is a separate song, you know what Requiem yourself).
Saving a heart
In order to save the heart and reduce risks, in fact you need to perform two conditions.
First - need to provide in training all three types of loads that I spoke about this post.
Despite the fact that it is the average for the intensity of the cardio-load stretch the heart best, they are not enough for the normal functioning of the body - the heart is not working in itself. The hormonal background of the body, which determines the ability to restore, the overall state of energy systems (if the energy systems of the body cells work well, then less blood should be swing to provide cells with oxygen - below the load on the heart), etc.
Therefore, the concept of the 80s "running from the heart attack" failed, slowly jage did not particularly help someone from a heart attack - need a combination of power, cardio and intensive cardio loads.
When performing power exercises, it is necessary to avoid strong outlining and long-term heavyweight retention, say, in the struggle for the last record repeat. At least in every workout this is not necessary! Let's rest not only the muscles, but also the heart.
Interrupt heavy exercises are lungs, Or put in a couple of two exercises on antagonists - it will help "pump out" the blood from the muscles worked only, and reduce the severity of the load on the heart.
Do not do it power training Too long - two hours of working with a high pulse are not at all useful not only for your heart, but also for a hormonal system that is experiencing significant overload. Hold on 40-60 minutes, make training intense, but fast, rhythmic, movable.
Well, the second important condition - get rid of excess weightIf you have an excess of adipose tissue. And if your weight exceeds the norm at the expense of the muscles, then take care that they are provided with sufficient metabolic resources.
How to know if the cardiovascular system and the energy systems of the body are adequately developed? First, you should be physically able to give the body a rather long load (type runs for 3-5 km, or intense cycling within 30-40 minutes). Let me remind you that the standards are divided by age groups, and not on the wardrobeness - that's why it is necessary to train the body harmoniously (with regard to specialization, of course, cannot be a sprinter and marathonger at the same time, as well as a spectacular bodybuilder and a marathon.
The second indicator is the pulse at rest (it is necessary to measure in the morning after awakening without getting out of bed). If you have about 60-70 shots per minute, then this is normal. If below is excellent; If above is an alarming sign that something is time to change.
And of course once a year or two, it does not prevent a cardiologist - ECG and ultrasound hearts will not take much time, but they will be able to tell a lot about your heart.
Recently, the problems with the heart come out, unfortunately, to the fore. At quite an "adult" disease, even not reached the thirty-year-old ceiling, healthy guys, begin to complain. What to talk about the older guys: years from forty-five already beginners to go to doctors stably.
All this is the result not only the wrong lifestyle (it goes without saying), but also general physical unpreparedness. The heart is exactly the same muscle as everyone else, only much more important. So why not download and her? We will teach you how to do it right to live to deep old age and not to know any problems.
Cardiac muscle can develop in two ways. The first - thickening - D-type of hypertrophy. It is he who leads to all sorts of trouble, such as microinsults. The second is the expansion - the L-type of hypertrophy. Heart with it increases in volume. That is, declining only once, the authority will be able to overtake through itself more blood. Develop how you ourselves could already guess, it is certainly a L-type. So you can withstand much large sports loads. Not to mention the fact that you will live longer.
Dangerous training
Popular now interval training is nothing good, unfortunately, do not bring the heart. Sharp voltage jumps bring the pulse to a pleasant eye (but not the heart) of the number of 200 shots per minute. Cashing so constantly, you provoke the development of the hypertrophy mentioned above. Have to admit that martial arts The heart muscle is harmful for the same reasons. If you do not want to part with a quarry of a fighter, or just used to being the first guy around the area, pay great attention to the heart training right way, and then go to the ring.
Safe training
To develop the correct, L-type, you will have to sweat a little. These training require not only strength, but also attention to the pulse. Ideally, he must remain smooth throughout the lesson (about an hour) and not exceed 130 beats per minute. Yes, carrying a bar not paying attention to some little things like its own heart is much easier. Isn't it tired of choosing simple ways?
Follow the pulse
The easiest way will buy a pulsometer. Two or three thousand rubles are unlikely to do a hole in your pocket - and they may well become the reason that the hole appears in your own heart. At first, follow the gadget data will be unusual, but it is really worth it, you will agree.
Need exercises
The heart, in a large account, is pretty native treats the type of loads that you deplete the body. Running and swimming are constantly referred to as top types Cardiotrements - not quite reasonable. The exercise bike and pool are good, first of all, what makes it possible to maintain a pulse on the same right Development Heart levels.
Incorrect meal
Cholesterol and fats that many of us consume on a permanent basis, act on the heart sharply negatively. The "scored" the muscles begins to pump the blood slower, which means to do more abbreviations. It all keeps it there, to quick wear and early infarction. Think about it next time, ordering a double cheeseburger with a cola.
Correct food
Nuts, fish, fruits, vegetables and meat. No need to refuse from anything and, moreover, go to vegetarianism. In a combination with permanent training, a strict diet wear not only the heart, but also the whole body. Try to eat balanced. This, in the end, is not so difficult, how long it seems from afar.
Negative factors
Is it worth mentioning harm, which is applied not only to the heart, but also all the organism all sorts of stimulants like steroids and stimulants? An adequate person will try to stay away from them. Alcohol and Nikital are perceived by us, for some reason, how much less harmful product. After a pair of tightenings, your blood pressure increases, the pulse is readier - the heart beats faster, which leads to damage to the coronary veins. Alcohol? Approximately the same result. Refuse from harmful habits. In the end, they do not bring anything good.
The easiest way to find out how your heart works is to calculate the pulse. On the inside of the forearm, next to the brush, as well as on the temple, on the outer surface of the foot, you can find a slightly protruding blood vessels - arteries, in which blood flow through the vessels is given. The pulsation of the arteries wall occurs when the heart is reduced by throwing out another portion of blood. Blood strikes the wall of the largest artery - aortic - and stretches it. It looks like a rubber tube. Its stretching the wave is passed on other vessels and comes to those arteries that we press your finger to feel the pulse.
Each pulse beat is your heart strike. To make sure it works fine, you need to count the number of shocks per minute. Ideally, they should be about seventy. However, the pulse is completely naturally rising when physical Loads and emotional experiences. If you make 10-20 squats, the pulse can reach 100 or more shots per minute.
The same will happen if something strongly reaps or scares you. Why this happens is completely clear: in the situation of stressing load, the body seeks to give cells more oxygen and nutrients, the heart receives the corresponding signal and begins to fight faster so that the cells get more blood. However, over time, everything comes to normal, and the pulse also returns to the values \u200b\u200bclose to 70-75 shocks per minute. By how quickly it happens, it is also possible to judge the work of the heart.
So as not to miss an important
If the pulse is constantly much higher than 100, we can say that the heart beats participated, because it does not cope with its load. This may be associated with the most different reasons to determine the doctor.
What good does not speak about the reduction of the pulse rate. Sometimes it, however, may be due to the reception of some soothing drugs, the pulse decreases and in a dream. In other cases, the reduction in the rate of the pulse indicates violations of the hormonal and nervous regulation of the heart.
In addition to the care of the pulse, the heart sends us other signals. Sometimes there may be a feeling that it stopped for a second, "turned over", knocked down from the rhythm. Such signals may indicate arrhythmia - heart disease, which needs serious medicinal therapy, so it is best to immediately turn to the cardiologist.
Delivered seriously to the cases when pain, a feeling of burning, squeezing, crowns. To make sure it is due, for example, simply strong experiences, you need to consult a doctor. Sometimes such sensations are associated with vegetative dystonia - ailmentary, very common and among young, and among the elderly.
It arises from the nervous regulation failure of the heart and vessels. Despite the fact that the person in the fit of the terretous dystonia literally feels that he dies, this disease is not the most dangerous. But it can bring a lot of trouble when it is not treated. Upon timely appeal to the doctor, it is rapidly a heart rate to normal. In general, this body in one old song is not in vain compared with the engine: it should work smoothly and constantly, and then everything will be fine.
Training plus rest
What needs to be done so that the heart is strong and never let down? The answer is very simple: it, like all the muscles, you can also train. This means that in life there should be constantly situations when the heart works with an increased load. There is a lot of opinion that this body is useful than just peace, nothing is justified. Rather, peace is also useful to the patient, but not healthy. It should work every day. The easiest way is to increase physical exertion.
Ways to train a lot of heart. Climb the stairs into several floors, and not to go on the elevator. Go to the subway in a fast pace, not seduced by a minibus. Even small morning gymnasticswhich includes squats jumping power exerciseswill serve to strengthen your heart. But the person to watch it you can, if you go to gym. Many simulators, which usually belong to the Cardio group, have special devices that show the acceleration and deceleration of the pulse during physical exertion.
You can train on them, oriented not on the distance traveled, namely, the pulse frequency, that is, asking such a load so that the pulse frequency increases to certain values. Day of day, you can increase the indicators or the time you work in this mode. Over time, the heart becomes more strong and hardy.
You can do without a cardiother, performing more and more long-lasting cycling or overcoming more and more ladder marches each time.
Alternate holidays and work. An important condition for a heart training is to give him a breather. Only then his efforts "enshrine" in the form of increasing and enhancing muscular fibers. If the loads will follow one after another, the heart will not have the ability to restore and will not strengthen, but will exist itself. Therefore, it is so important not only to fully relax after every "muscular assault", but also alternate the days of reinforced muscle work with the days of rest. It would seem to make it easy: something, but we can relax.
However, it is necessary to observe the 1: 1 rule here, that is, strict alternation of such cycles and approximately equal to their duration. If your vacation will last, for example, two days instead of the laid one, then you will be twice as much effort to catch up. What to say about the week of rest from training! Iron regularity of classes should be your principle. Natural breaks that are dictated by the need to refrain from training in the midst of critical days must be accompanied by a load gain a week after a break.
Learn to rule out. Just as physical, emotional loads are needed for the heart. Unfortunately, most of them we are not able to regulate: their alternation and duration dictates life itself. However, if you feel that the negative emotions "have grown through the edge", then be sure to arrange an emotional discharge: go to dances, to visit, at worst, just let yourself be spoiled or scold out aloud your offenders. Nothing destroys the heart as a long-term transfer of stress, which is not expressed emotionally. In the midst of positive emotions, too, to arrange a break, just be alone.
The most important muscle of our body is not biceps, and not even breast. The most important muscle for man is a heart. From his training and size depends not just your appearance. From this directly depends, where you will lie after 60 years - on the beach or underground. Most people in the head full of mess about proper training Hearts.
Human heart
Disting regularly blood through the whole body, it creates such a monstrous pressure that can push the blood stream for a length of 9 meters. The human heart is monstrous hardy. It is constantly, without rest, is reduced, reaching the monstrous digit - more than 40,000,000. cuts per year. Such a fantastically large load does not undergo a gift and is the cause of very gloomy statistics of cardiovascular diseases in the modern world. "Motors" are completely and near or not correctly used, or they are engaged in the "Motion" work in the wrong mode. Meanwhile, set up the work of the heart and to train it is very easy. And just below you will learn about the right and efficient methods of training cardiovascular system.
By the way, those who think that it is especially not necessary for them: they say I do not see the applied meaning of the heart training, then you are very mistaken, because the trained heart increases functionality and endurance. There is a very strong person physically, and after work 30-60 seconds the whole sweaty and starts to fall, although there is no strength in the muscles. This is especially often among those who are engaged in martial arts. We look, it seems to be a healthy person, and a minute later the whole red and open mouth - take and do what you want with him. Why is this happening?
Cardiovascular system and endurance
The heart is in a broad sense, the electric "pump", which constantly chases blood through the pipes (vessels) of our body. This is the system and called cardiovascular! Its task is to supply all cells and organs of our body with the necessary amount of oxygen and other nutrients needed for vital activity. Understanding this, you can see several dependencies of important heart effects.
- The more body, the more blood is needed for him;
- The more blood needs, the more the heart you need, or the more often it should be reduced;
- The greater the heart - the more blood it pumps at a time (more oxygen at a time);
- The smaller the heart - the more often one should be reduced to pump the desired blood volume;
- The greater the heart - the less it should be reduced to pump the desired blood volume;
- The heart is less likely reduced - the less it is wearing life.
For athletes, bodybuilders or other lovers silest species Sports, this is especially important because in our case the situation is complicated by a large number of muscle mass. Each excess 10 kg of muscles require about 3 liters of additional oxygen per minute. A regular person has 1 liter of blood to carry on average 160 ml of oxygen. If we multiply this is the amount of oxygen by the amount of blood pounded per minute (which depends on the heart rate), then we obtain the amount of oxygen delivered by blood per minute. If the load is very intense (180-190 pulse blows per minute), then most of the average people will have about 4 liters of oxygen per minute.
And now imagine two twin brothers on the treadmill. Some weigh 70 kg, and the second - weighs 80 kg. So they ran. The first 4 liters of oxygen is quite enough for a comfortable run, but the second is needed for comfort not 4, but 6-7 liters of blood (for muscle nutrition). And the heart if it is the same size as the brother, and is reduced at the same speed, it will not have time to satisfy all organs with sufficient oxygen. The second will very quickly begin to choke and forced to reduce the pace.
How to fix it? Or reduce oxygen consumption (lose weight, which is possible not acceptable), or increase the volume of heart and blood distilled at a time. In this, strictly speaking, is the meaning of a real training Hearts - in increasing its internal volume, but the size itself.
- The volume of the heart is greater - the greater the nutrients receive the heart at a time;
- Than the volume of the heart is greater - the less often it can be reduced;
- The less often the heart is reduced (works) - the less it is wearing.
L and D -Gypertrophy
Please note we are talking about increasing the volume of the heart, and not an increase in the size of the heart is very important things. Because the first is very useful, and the second, on the turn, is very harmful! The fact is that the hypertrophy of the heart can be good and bad. When the increase in volume occurs due to the stretching of the walls of the heart muscle (L-hypertrophy) is very good! This allows you to pay more blood at times - what we need. But when the heart grows due to the thickening of the walls of the heart muscle (D - hypertrophy) - it is very bad. This is the so-called myocardial hypertrophy due to a diastole defect. In general, such a common unpleasant thing as a heart attack is the consequences of such changes in the heart.
How to train your heart correctly?
How to achieve good hypertrophy and avoid bad? Everything is very simple. No need to work in the pulse close to the maximum (180-190 shots)! It is necessary to work for a long time, monotonously and often in the middle pulse (110-140) of shocks per minute. For most, the pulse 120-130 bending a minute is most often suitable. In a regular healthy person in a state of rest of the pulse - 70 beats a minute. When such a person begins to make some kind of cyclic long-term work (trains with iron, runs or quickly walks) - its pulse begins to increase all body bodies increased due to the load with the amount of oxygen. Here his pulse reached 130 beats a minute. A person in this situation can stabilize the load and continue to work without an increase in intensity. If he continues such a workout within an hour, then the "flexibility" of his heart will begin to improve. Muscles will disturb a huge amount of blood through the heart and it will begin gradually stretching. If you often train often (from 2-3 times a week to 30-60 minutes), then over time the heart stretches and its volume will increase significantly. Accordingly, it will increase the blood volume pumped over one punch, stamina will increase, and the number of pulse blows is at rest decrease.
How much can I "stretch" the heart? Twice - probably, but 50% guaranteed. The usual person most often the volume of the heart is about 600 ml. The trained athlete 1,200 ml is a fairly average result. At unique professional athletes (MSMK skiers, runners) there are 1.500-1.800 ml. But this is the level of the champion of the Olympic Games.
How quickly can I "stretch" the heart? For a pronounced result, about half a year (6 months) and then maintain this state. With three workouts per week for 60 minutes, for half a year the heart is stretched by 30-40%. If you can make such training every day, you can count on an increase in the heart from 50% and higher. In general, there is a very simple rule: the more time during the week the heart works with the desired pulse rate (120-130), the greater and faster it is stretched. With such a "light" mode of training, there are no harmful changes in the heart, about which a little later. With this mode, the heart due to constant pumping of a large amount of blood is forced to "stretch" in volume. Over time, you will have to increase the intensity of your occupations in order to remain in the desired zone (120-130) of the pulse, because Your heart will learn to pump more oxygen at a time. And the load, which at the beginning was sufficient to increase the pulse up to 130 shots per minute, over time drops to 120, then 110 ... 100 ..., etc.
How to train in practice?
Your goal: to achieve a pulse lift to 120-130 beats a minute and save the necessary heart rate within 60 minutes.
To achieve this, it is not necessary to run. Most often, the doctors and coaches advise that run to train the heart. Why? Probably stereotype and simplicity. No need to explain why - very convenient.
In fact, the heart is absolutely noted and quiet, for the heart, the blood is important for the heart, which it should rush to ensure physical activity. And what physical activity will be absolutely not important. The main thing is to maintain the desired pulse without the "holes" and strong "peaks". This can be achieved by workout with iron is very easy. You will need only to reduce weight and make approaches quite often, so that your pulse has managed to fall below 110-120 beats per minute. For example: You make 10-15 repetitions of the press lying, relax 30 seconds (or immediately), you make the rod traction approach in the slope, rest 30 seconds and repeat the procedure again. Five cycles (approaches) will take about 10 minutes. They made six such "double approaches" for training and get the desired 60 minutes in the right range of heart rate.
THE CARDIOVASCULAR SYSTEM
An alternative can be anything: boxing, swimming, running, rope. Any fairly intensive work. You can just start yourself a habit of walking a very fast step three times a week in your area. The main thing is to control the heart rate.
To control the heart rate there are two main ways: simple and fashionable.
The essence of the first is that you put the middle finger of the right hand to the left wrist area from the inside (at the base thumb, It is there that measures the pulse of a nurse) or to the area of \u200b\u200bthe carotid artery (on the left side of the neck) and fastening the pulsation to count the strikes for the 6th seconds (let you have 10 shots), then you will multiply the result on the 10th to find out the number of blows per minute (10x10 \u003d 100). Putting the average finger (large and index have their own strong ripple and can be confused). The larger length of the time you consider, the more accurate the result. You can calculate the pulse in 15 seconds and multiply to the figure 4.
A more fashionable way is to buy a pulsometer. Which shows you heart rate in real time with an accuracy of ECG. This is a very accurate way that you will help you, if you decide to train your heart or burn fat. After all, low-intensity loads are not only useful for your heart training. They, besides, lead to the best fat burning.
Myocardial Dystrophy - Survey "Sports Heart"
Now let's consider the situation if we increase the intensity above 130 minutes of a minute. What happens to our heart in conditions maximum number abbreviations? With an average load, the heart is shrinking and stretched completely, relaxing. This is "relaxation" between abbreviations is diastole. When the intensity of classes is critical (CSS 180-200 per minute), the heart is forced to decline very often and does not have time to stretch (relax) completely - diastole disappears. It did not have time to relax how to decline again! There is an internal stress of the heart and blood through it poorly passes, which leads to hypoxia and the formation of lactic acid. The process is absolutely identical as when pamping in the muscles. A crying occurs, which leads to an increase in the walls of the heart (hypertrophy). And if the acidification will continue for too long or too often - this leads to dying (necrosis) of the heart cells. These are microindarcts that the athlete usually does not notice. Everything would be nothing but the "dead" heart cells turn into a connecting tissue, which is a "dead" ballast (not shrinking and does badly electrical impulses - only interferes). In other words, the heart can be big because of this "dead" fabric, and the useful part of the heart (live heart cells) is small. This is myocardial dystrophy or "sports heart."
Myocardial dystrophy is developing due to a diastole defect (CSS 180-200 per minute) and is the cause of the death of many athletes due to the heart stop. Most of the deaths occur in a dream. But the reason is still the microfarcts obtained during very intensive training.
Often you can see how teenagers or adult newcomers are immediately started to drive on the principle "than tougher - the faster". it clean water Full Debelism and Lack of Knowledge. Be sure to take into account the preparedness of the person and the condition of its cardiovascular system. Examples:
Example 1:
Section. Two people: experienced and beginner. The coach gives them an intensive work (crossfit, running, sparring, iron - no matter what). But the experienced, the heart is trained and has a stretched volume of 1.000 - 1.200 ml. And in the novice, a heart with a volume of 600 ml. Task: What happens? Answer: The experienced heart rate will rise to 130 and he will exercise without any problems with the benefit for the heart. But the newcomer Hebss jumps to 180-200 ... it will be red and choke. "Come on!", - shouts the coach. "Yet!". And the heart of the novice at that time gradually dies, earning microfarcts due to the effect of diastole. Newbie does not train the heart, and grogging it earning myocardial dystrophy.
Example 2:
Two guys came to workout. One weighs 60 kg, and the second 90 kg. Level physical training They have the same. Coach Therefore gives them the same level of intensity. Question: What happens? Answer: Hearts size in guys are the same (600 ml.), But the size of "consumers" is different. The first heart of his heart is enough to be in the range of CSS 130, but the second one needs to "feed" one and a half times more cells! The second at the same load of the heart rate is 180-200! Microfarcts and myocardial dystrophy!
Example 3:
The most common option - people are constantly sporting, but periodically go once a week once, and even less often play football or basketball. In this case, they do not warm up and immediately give yourself a torn pace of load! What happens happens, is it from this benefit? Hope you already know the answer! But it is possible that the "torn" rhythm is very useful when the heart is already stretched, and not the opposite. The big problem, especially for men, is that they are engaged in sports in sports seriously or not very - sooner or later it is thrown, but very often, in 30 - 45 years old trying sharply to repeat their "children's talents", and the heart is already Not that - not coented for a long time, and the ego is large - you need to not roll up and show the whole class - here and hides the biggest danger!
Heart and gym
Know that the motion of cells (myocardial dystrophy) is for life. You can stretch the "live" part of the heart with the right training in the future, but your "dead" part of the heart will remain with you forever and it will always limit the work of a healthy part.
Often they say, they sell exercises with a rod hurt the heart, it is better to run. It is not so because it doesn't matter what physical activity You do. It matters only its level. It is necessary to hold in the required (useful) for the training range of loads. By the way, the gym In this regard, a fairly useful thing - the pulse is usually not rising above 130-140 beats. But the heart of most bodybuilders is usually very weak for two other reasons: big size "Consumers" of oxygen with an average heart rate and a large rest between approaches when the CSS falls below 100 shots.
If the bodybuilders had trained with a shorter recreation between approaches, they would be smaller, but with a much better training cordially vascular system. On the other hand, the bodybuilder's heart most often will be better trained than the heart of an amateur of heavy athletics or powerlifting due to the duration of rest between approaches and sharp explosive loads.
Try to improve observing the rationality and balance between the healthy heart, the external beauty and muscle volumes!
Therefore, a good boy Denis Borisov, in my face, today will tell you a lot of interesting and vital things about the right and incorrect training Hearts.
ATTENTION!!!
Before doing something, think about it, why do you need it and carefully examine the instructions. Do not take medication without specifying your attending physician, do not try to cure yourself. Many drugs have contraindications, and can harm your health! Some things without skill, and know better knowledge. Your life depends entirely! All given (above / lower) examples, exclusively for familiarization.
Human heart
Disting regularly blood through the whole body, it creates such a monstrous pressure that can push the blood stream for a length of 9 meters. The human heart is monstrous hardy. It is constantly, without rest, is reduced, reaching the monstrous digit - more than 40,000,000. cuts per year. Such a fantastically large load does not go out in a gift and is the cause of very gloomy statistics of cardiovascular diseases in the modern world. "Motors" are completely and carefully used, or they are engaged in the "Motion" work in the wrong mode. Meanwhile, configure the work of the heart and to train it is very easy. And a little later, I will tell you about the right and efficient methods of training the cardiovascular system.
By the way, those who think that it is especially not necessary for them: they say, I do not see the applied value of the heart training. You guys and girls are very mistaken, because the trained heart increases functionality and endurance. It happens, the person is very strong physically, and after work 30-60 seconds the whole sweaty and begins to choke, although there are no strength in the muscles. This is especially often among those guys who are engaged in martial arts. We look, it seems to be a healthy person, and a minute later the whole red and open mouth - take and do what you want with him. Why is that?
Cardiovascular system and endurance
The heart is in a broad sense, the electric "pump", which constantly chases blood through the pipes (vessels) of our body. This system is in general, and called cardiovascular! Its task is to supply all cells and organs of our body with the necessary amount of oxygen and other nutrients needed for vital activity. Understanding this, you can see several dependencies of important heart effects.
The more body, the more blood is necessary for him.
The greater the heart - the more blood it pumps at a time (more oxygen at a time).
The smaller the heart - the more often it should be reduced to pump the desired blood volume.
The greater the heart - the less often it should be reduced to pump the desired blood volume.
The heart is less likely reduced - the less it is wearing life.
For bodybuilders or other fans of power sports, this is especially important because in our case the situation is complicated by a large number of muscle mass. Each excess 10 kg of muscles require about 3 liters of additional oxygen per minute.
A regular person has 1 liter of blood to carry on average 160 ml of oxygen. If we multiply this is the amount of oxygen by the amount of blood pumped per minute (which depends on the heart rate), then we obtain the amount of oxygen delivered by blood per minute. If the load is very intense (180-190 pulse blows per minute), then most of the average people will have about 4 liters of oxygen per minute.
Now imagine two twin brothers on the treadmill. One weighs 70 kg, and the second is a rock and weighs 80 kg. So they ran. The first 4 liters of oxygen is quite enough for a comfortable run, but the second is needed for comfort not 4, but 6-7 liters of blood (for muscle nutrition). And the heart, if it is the same size as the brother, is reduced at the same speed, will not have time to satisfy all the organs with sufficient oxygen. The pitching will begin to choke very quickly and will be forced to reduce the pace. Front ...
How to fix it? Or reduce oxygen consumption (lose weight, which is not acceptable), or increase the volume of heart and blood distilled at a time. In this, in fact, it is the meaning of the workout of the heart - in increasing its internal volume.
The volume of the heart is greater - the greater the nutrients get the heart at a time.
L and D -Gype heart.
Please note, I said - an increase in the volume of the heart, and not an increase in the size of the heart. These are very important things. Because the first is very useful, and the second, on the contrary, is very harmful! The fact is that the hypertrophy of the heart can be good and bad. When the increase in volume occurs due to the stretching of the walls of the heart muscle (L-hypertrophy) is very good! This allows you to pay more blood at times - what we need. But when the heart grows due to the thickening of the walls of the heart muscle (D - hypertrophy) - it is very bad. This is the so-called myocardial hypertrophy due to a diastole defect. In general, such an unpleasant thing as a heart attack is the consequences of such changes in the heart.
How to train your heart well?
How to achieve good hypertrophy and avoid bad? Everything is very simple. No need to work in the pulse close to the maximum (180-190 beats)! It is necessary to work for a long time and often in the middle pulse (110-140) of shocks per minute. For most, the pulse 120-130 bending a minute is most often suitable. In a regular healthy person in a state of rest of the pulse - 70 beats a minute. When such a person begins to do some kind of cyclic long-term work (trains with iron, runs or quickly walks), its pulse begins to increase in order to provide all body organs increased due to the amount of oxygen. Here his pulse reached 130 beats per minute. A person in this situation can stabilize the load and continue to work without an increase in intensity. If he continues such a workout for an hour, then the "flexibility" of his heart will begin to improve. Muscles will distinguish a huge amount of blood through the heart, and it will begin gradually stretching. If so train often (from 3 times a week to 60 minutes), then with time the heart stretches and its volume will increase significantly. Accordingly, the blood volume pumped over one pulse punch will increase, endurance will increase, and the number of pulse strikes at rest will decrease.
How much can I "stretch" the heart? Twice - very likely. 50% guaranteed. The usual person most often the volume of the heart is about 600 ml. The trained athlete 1.200 ml is a fairly frequent result. Unique athletes (MSMK skiers, runners) there are 1.500-1.800 ml. But this is the level of the champion of the Olympic Games.
How quickly can I "stretch" the heart? For a pronounced result, 6 months is enough. With three workouts per week for 60 minutes for half a year, the heart is stretched by 30-40%. If you can make such training every day, you can count on an increase in the heart from 50% and higher. In general, there is a very simple rule: the more time during the week the heart works with the desired pulse rate (120-130), the greater and faster it is stretched. With such a "light" mode of training, there are no harmful changes in the heart, which is a little later. With this mode, the heart due to the constant pumping of a large amount of blood is forced to "stretch" in volume. Over time, you will have to increase the intensity of your occupations, in order to remain in the desired zone (120-130) of the pulse, because Your heart will learn to download more oxygen at a time. And the load, which at the beginning was sufficient to increase the pulse up to 130 shots per minute, over time drops to 120, then - 110 ... 100 ..., etc. Okay. How to train in practice?
Your aim:
To achieve lifting pulse up to 120-130 beats per minute;
To achieve this, it is not necessary to run. Most often, the doctors and coaches advise that run, in order to train the heart. Why? Probably stereotype and simplicity. No need to explain to the client, why. He said to run and dumped to drink tea in coaching. Very convenient, right.
In fact, the heart is absolutely noting. For the heart, the volume of blood is important, which it should roll to ensure physical activity. And what will be physical activity, it does not matter. The main thing is that the desired pulse is maintained without "pits" and strong "peaks". This can be achieved by workout with iron is very easy. You will need only to reduce the weight and make approaches quite often, so that your pulse has time to descend below 110-120 beats per minute. For example, you make 10-15 repetitions of the press lying, resting 30 seconds (or immediately), make the approach of the rod rod in the slope, relax 30 seconds and repeat the procedure again. 5 cycles (approaches) will take about 10 minutes. Made 6 such "double approaches" for training - and the desired 60 minutes are obtained in the desired range of heart rate.
The cardiovascular system
An alternative can be anything: boxing, swimming, running, rope. Any fairly intensive work. You can just start yourself a habit of walking a very fast step three times a week in your area. The main thing is to control the heart rate.
To control the heart rate there are two main ways: simple and fashionable. The essence of the first is that you put the middle finger of the right hand in the left wrist area from the inside (at the bottom of the thumb, it is there that the pulse of a nurse is measured) or in the area of \u200b\u200bthe carotid artery (on the left side of the neck) and spinning the ripple counting the strikes for 6 Seconds (let you have 10 blows), then you multiply the result by 10 to find out the number of shocks per minute (10x10 \u003d 100). Putting the average finger (large and index have their own strong ripple and can be confused). The larger length of the time you consider, the more accurate the result. You can calculate the pulse in 15 seconds and multiply to the figure 4.
A more fashionable way is the purchase of a pulsometer that shows you the CSS in real time with an accuracy of ECG. This pribrud costs about $ 50-100 and is a clamp with a sensor that is hanging under the breasts with an elastic belt and the display in the form of ordinary hours on hand. This is a very accurate way that you will help you, if you decide to train your heart or burn fat. After all, low-intensity loads are not only useful for your heart training. They, besides, lead to the best fat carriage, as we talked before.
Myocardial Dystrophy - Survey "Sports Heart"
Well, now let's consider the situation if we increase the intensity above 130 beats per minute. What happens to our heart in the conditions of the maximum number of reductions? With an average load, the heart, in order to swing blood, is cut and stretched completely, relaxing. This is "relaxation" between abbreviations is diastole. When the intensity of classes is critical (CSS 180-200 per minute), the heart is forced to decline very often and does not have time to stretch (relax) completely - diastole disappears. It did not have time to relax how to decline again! There is an internal stress of the heart, and the blood through it does badly, which leads to hypoxia and the formation of lactic acid. The process is absolutely identical pamping in the muscles. A crying occurs, which leads to an increase in the walls of the heart (hypertrophy). And if the acidification will continue for too long or too often - this leads to dying (necrosis) of the heart cells. These are microindarcts that the athlete usually does not notice. Nothing, but the "dead" of the heart cells turn into a connecting fabric, which is a "dead" ballast (not shrinking and does the power impulses well - only interferes!). In other words, the heart can be big because of this "dead" fabric, and the useful part of the heart (live heart cells) is small. This is myocardial dystrophy or so-called. "Sports Heart."
Myocardial dystrophy is developing due to a diastole defect (CSS 180-200 per minute) and is the cause of the death of many athletes due to the heart stop. Most of the deaths occur in a dream. But the cause is still the microfarcts obtained during very intense training.
Often I see how teenagers or adult novices coaches begin to drive on the principle "the tougher - the faster" will be used. " It is pure water lack of knowledge. Be sure to consider the preparedness of the person and the state of its cardiovascular system. I will give two examples.
Section. Two people: experienced and beginner. The coach gives them an intensive work (crossfit, running, sparring, iron, etc. No matter what). But the experienced heart trained and has a stretched volume of 1.000 - 1.200 ml. And the newbie is a heart of 600 ml. Task: What happens? Answer: experienced heart rate will rise to 130, and he will spend training without any problems with the benefit for the heart. But the newcomer Hebss jumps to 180-200 ... it will be red and choke. "Come on, - shouts the coach. - Yet!". And the heart of the novice at that time gradually dies, earning microfarcts due to the effect of diastole. The newcomer does not train the heart, but grogging it, earning myocardial dystrophy. And I observe it regularly in many sections.
Two guys came to workout. One weighs 60 kg, and the second is 90 kg. The level of physical training they have the same. Coach Therefore gives them the same level of intensity. Question: What happens? Answer: Hearts size in guys are the same (600 ml.), But the size of "consumers" is different. The first heart size is enough to be in the CSS band 130, but the second one needs to "feed" one and a half times more cells! The second at the same load of the heart rate is 180-200! Microfarcts and myocardial dystrophy!
Heart and gym
The problem is that motion of cells (myocardial dystrophy) is for life. You can stretch the "live" part of the heart with the right training in the future, but your "dead" part of the heart with you forever, and it will always limit the work of a healthy part.
Often they say, rod exercises harm the heart. Say, it is better to run. This is not the case, because it does not matter what physical activity you do. It matters only its level. You need to stay in the desired (useful) for the training range of loads. By the way, the gym in this regard is a fairly useful thing. The pulse is usually not rising above 130-140 beats (which is good). But the heart of bodybuilders is usually very weak for two other reasons:
Large size of "consumers" of oxygen with an average heart rate;
Great rest between approaches when the heart rate drops below 100 shots.
If bodybuilders were trained with a shorter recreation between approaches, they would be smaller, but with a much more trained cardiovascular system. On the other hand, the bodybuilder's heart most often will be better trained than the heart of an amateur of heavy athletics or powerlifting (due to the duration of rest between approaches).
Well, I hope you were interested in understanding this issue. Try to improve, observing rationality, friends. And the balance between the heart and muscles is an important part of such intelligence. Remember Arnold or Turchinsky with their heart problems and do not repeat their mistakes.