Often we do not think about how to take care of the heart, what to do to do this until it makes itself 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 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. Heart training and development of endurance, pressure on blood vessels - all these are important elements of a healthy person’s life.
Why is it necessary to give the heart and vessels a load?
Physical activity contributes to:
- Reducing the amount of C-reactive protein, which favors the appearance of inflammatory processes in the body.
- Lowering blood pressure and triglycerides.
- Raising the level of 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 force of contractions increases, the heart rate increases at moments of exertion. The vessels are also training.
Heart Training Exercises
In fact, the complex of such exercises is quite wide. Heart training is done through cardio and aerobic exercise. You can go jogging, ride a bike at least half an hour a day, jump rope, swim in the pool, do aerobics and step dancing, or just go for a walk in the evening for 20 minutes, refuse the elevator. It is recommended to adhere to the rules:
- The optimal heart rate is one hundred twenty to one hundred and thirty beats (not above 130 and below 110).
- You can not arrange workouts lasting more than an hour (with weak vessels - 30 minutes).
- Conduct these classes two to three times during the week.
Running with your heart is also helpful. Do not turn it into a routine. Do jogging thrice-four times a week for 20 minutes, monitor your condition. If you feel unpleasant, go for a walk.
Other factors
Stress, ecology and nutrition gradually bring blood vessels into an increased tone, which affects blood pressure. In such a situation, do not rely only on the help of pharmacy drugs, you need to restore full circulation, and especially in the capillaries. This will help you exercise 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. So the vibration massage of the capillaries is carried out and the lymph is redistributed, through which the body is cleaned of toxins and toxins. It is advisable to repeat the exercise in the evening before bedtime.
With frequent spasms of cerebral vessels , causing high blood pressure, nausea, impaired memory, speech, coordination of movements, it is necessary to work to strengthen them, organizing a healthy diet, using medications, exercise. You can perform head rotations in one or the other direction for two to three minutes, as well as forward bends with imitation of splitting firewood. Effective swing legs forward (left leg to the right outstretched arm). You can rotate your hands asynchronously (left forward, right back), make a stand on the back "birch". The exercises are performed very smoothly. If the neck muscles are weakened, they often tighten and squeeze blood vessels, disrupt blood circulation. Their training helps to restore the functioning 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 best work, walking on the knees back and forth is recommended. It is necessary to perform forward bends with always straight legs, while taking out the floor with your fingers. This exercise is very useful for leg veins: take a large rolling pin or a plastic bottle of water, kneel down, put the bottle on your calves, sit on top and, as it were, ride on it from the knees to the ankle and back. It’s useful to jog slowly and switch to walking with discomfort.
Home exercises
Training of the heart, training of muscles and blood vessels can occur at home. For example, squats near the door. You need to squat holding on to the door handles, knees in line with the 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 through the veins up.
In recent years, Nordic walking with sticks has become popular. Try to walk rhythmically, naturally, while simultaneously working with your hand and foot. Similar exercises are an excellent exercise of the heart in the fresh air!
What else to look for?
In addition to exercising :
- Stop smoking.
- Lose weight when overweight.
- Follow the doctors' recommendations for taking medication.
- Use less salt.
- Sleep 8-9 hours.
- Eat a varied, wholesome, healthy diet.
The Panangin nourishes and strengthens the heart muscle, which affects the metabolic processes in the heart, improves its work, prevents early myocardial aging, prevents the appearance of atherosclerosis, high blood pressure, arrhythmia. It is recommended to healthy people as a tool that strengthens the heart muscle, and for the prevention of vascular diseases. The composition of "Panangin" includes potassium and magnesium, which can be obtained daily also with food. Eat spinach, seaweed, lentils, oatmeal, sunflower seeds, wheat bran, flax oil, fish oil to cleanse blood vessels.
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. You must subtract the number of your age from 220. The result is your maximum heart rate. The heart is recovering in an indicator of 50-60% of the maximum pulse. At the same time, the state of the cardiovascular and respiratory system improves. Raising the pulse to 80% of the maximum covers a larger number of blood vessels, enhances pulmonary ventilation, increases the size and strength of the heart. Training in the red line zone (80-90% of the maximum) is carried out in good physical condition, under medical supervision.
We are developing further
Do not forget that heart training and endurance development should attract an equal amount of attention. All stages of increasing the intensity of exercises should be completed gradually, without rushing, 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 shakes, turns, we recommend a number of exercises for the heart and blood vessels:
- Walking on toes, raising his knees high.
- Hands over head to the castle, legs apart. Deep bends to the sides.
- Hands to the sides, flatten, slap on the shoulders.
- Hands rotate forward - up - backward and vice versa.
- Imitation of cycling while lying down.
- Cross-shaped movements of the legs at a height of 30-40 centimeters from the floor in a prone position.
Remember: it is important not the number of exercises and the intensity of the load, but 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.
Heart strengthening and folk recipes
It is very important that the heart muscle receives the necessary vitamins, here you can not do just training. Here are some healer tips:
- Mix chopped dried apricots, walnuts, figs, lemon and peel, raisins, honey. All take 250 grams. Keep refrigerated. Take a tablespoon three times a day.
- Take a tablespoon of hawthorn for one and a half glasses of water, boil for thirty minutes. Drink a quarter glass 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 three times a day in a glass.
- 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, infuse for 7 days. Consume twenty-five drops three times half an hour before meals.
Be healthy!