How to strengthen the heart muscle? Such a question sooner or later appears in front of every person. What to do to keep the heart beating the usual rhythm for a long time? What exercises complex will help to improve its work?
The heart is the same muscle as everyone else in the body. Therefore, for better functioning, it should receive physical training. Problems in the cardiovascular system are the result of a sedentary lifestyle. However, if a person performs usual daily tasks, for example, walks to the store and to work, washes floors with his hands, without a mop, works in the garden, then the muscle thus trains and strengthens.
Physical education for the heart
Even a healthy person cannot sharply increase the level of physical training. The load should increase gradually. Before starting classes to strengthen the heart, it is recommended to consult a doctor. It will help you choose the permissible load limits. People with hypertension and cervical osteochondrosis are not allowed to perform exercises with large amplitudes. For example, deep inclinations forward and backward, strength training are contraindicated for them. One suitable sport is yoga. Due to the slow stretch of 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 in 3-5 minutes to return to normal. Classes should be carried out 1.5-2 hours after eating.
Complex exercise
How to strengthen the heart muscle? Exercises that can be done immediately upon waking up:
- Stretching. Lying on your back, you need to stretch your whole body, straining your legs and arms. Fingers of the lower extremities try to reach the sheet. And extend your arms above your head, straightening your fingers. Repeat 3-4 times.
- Breathing "belly." Put one hand on it, the other on the chest. Take a deep breath in your stomach and exhale strongly. 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 the right foot slightly above the left. Perform rotational movements of the upper and lower halves of the body in different directions. For example, the shoulders and head are on the right, the pelvis and legs are on the left. Perform a couple of times in one or the other direction.
- While on your back, inhale to extend your arms forward, while raising and pressing your head to your chest. Raise and extend the legs. To gain a foothold in the exercise for 5-7 seconds. On the exhale, take the starting position. Perform 3 times.
- Lying on your back, spread your arms to the sides. Bend your legs and put a small distance from each other. Feet as close to the buttocks. On inhalation, the knees turn in one direction, and the head in the other. On exhalation, return to the starting position. Perform the exercise 5 times, alternating turns in different directions.
Basic principles for maintaining heart muscle function
In order for the heart to work without interruptions, you need to monitor your lifestyle. How to strengthen the heart muscle? The following basic principles will help in this:
- Proper nutrition with the use of all the necessary minerals and vitamins for heart function.
- Strengthen the body with beneficial decoctions of herbs.
- Perform physical activity according to your age and body capabilities.
Lack of "heart elements"
The proper and clear functioning of the heart muscle is influenced by the presence of elements such as magnesium and potassium in the diet. Therefore, it is necessary to monitor the use of products that contain these minerals. A lack of magnesium and potassium can provoke:
- bad ecology;
- the soil is poor in minerals and, as a result, vegetables grown on it;
- frequent stress;
- taking medication;
- vomiting
- taking beta blockers and diuretics;
- unbalanced nutrition;
- strong physical activity.
Since the listed situations occur in everyone’s life, a person must follow and replenish the level of necessary minerals for healthy development and proper functioning of the heart.
Minerals
To maintain 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 full stomach, the diaphragm can change its location. Therefore, it is necessary to monitor the diet and the presence in the diet of products that ensure the stability of the heart. The main elements that must enter the body are potassium, magnesium and iodine.
How to strengthen the heart muscle? What protects her? The basis of the healthy development of the heart is the presence of potassium and magnesium in the body. People with sufficient amounts 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 daily with potassium. Its presence in the diet depends on the season: in the spring it is not enough, in the autumn - a lot. Potassium-fortifying heart muscle products:
- Fruits: orange, banana, mandarin, grapes, apples.
- Berries: wild strawberries, melon, watermelon, dogrose, apricots, cherry plum, currants.
- Vegetables: cucumbers, cabbage, parsley, potatoes.
- Rye bread.
- Groats: oat, 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. A lot of the mineral is found in cereals and bread products. Products that include magnesium:
- Cereals - oat, barley.
- Cereal plants.
- Peas, beans.
- White cabbage.
- Lemon, grapefruit, apples.
- Apricots, banana.
- Marine 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 contained in such products:
- Seafood: shrimp, oysters, seaweed, crabs, fish.
- Vegetables: carrots, radishes, asparagus, spinach, tomatoes, potatoes, onions.
- Berries: blackcurrant, strawberries, black grapes.
- Egg yolk.
Vitamins
If a person has a low content of substances necessary for the body, he is recommended drugs that strengthen the heart muscle. Their preparation is possible using vitamin complexes. Just remember that you need to take even such medicines after a doctor’s recommendation.
The main vitamins that support the work of the heart:
- thiamine;
- routine;
- vitamin C;
- tocopherol;
- pyridoxine;
- Vitamin F
- group B.
They enter the body with the help of drugs containing them, as well as during the use of food products, which they include. At the same time, thiamine enhances the elasticity of the muscle fibers of the heart. As a result, it stabilizes its work. The products in which it is located: cereals, coffee beans.
Rutin - makes vessels strong by increasing their elasticity. Contained in a rosehip broth, blackcurrant, fruits of black mountain ash. Ascorbic acid reduces the formation of cholesterol on the walls of blood vessels. Products containing it: citrus fruits, wild rose, blackcurrant. Of the drugs that have a beneficial effect on the functioning of the heart muscle, one can distinguish the following: Riboxin, Asparkam, Trimetazidine.
How to strengthen the heart muscle? In order for it to work for a long time and not give failures, it is necessary to use an integrated approach to maintaining your body in a normal state. It implies not only a properly selected diet, but also physical exercise, good rest, vitamin support.