Training of the heart and blood vessels. Complex of exercises and recommendations of professionals

Often we do not think about how to take care of the heart, what to do for this, until it makes itself felt. Problems usually quietly pile up, not manifesting themselves until a certain moment. Mortality due to heart disease is listed first, heart attacks and strokes have grown younger. That is why it is important to pay attention in time to the heart and blood vessels, to strengthen them, first of all, through physical activity. Training the heart and developing endurance, pressure on the vessels - all these are important elements of a healthy person's life.

Why it is necessary to give the heart and blood vessels a load?

Physical activity contributes to:

1. Reducing the amount of C-reactive protein, which favors the emergence of inflammatory processes in the body.
2. Reducing blood pressure and triglycerides.
3. Raising the level of good cholesterol.
4. Regulation of sugar and insulin in the blood.
5. Weight reduction.

Lack of activity provokes problems with the heart and blood vessels. Heart training occurs when the force of contractions increases, the frequency of heart beat increases at moments of stress. The vessels also train at the same time.

Exercises for training the heart

In fact, the complex of such exercises is quite wide. Heart training is carried out through cardio and aerobic exercise. You can jog, ride a bike for at least half an hour a day, jump over the rope, swim in the pool, do aerobics and step, dance, or just organize a walk in the evening for 20 minutes, give up the elevator. It is recommended that you follow the rules:

1. The optimal pulse rate is one hundred and twenty-one hundred and thirty beats (not higher than 130 and below 110).
2. It is impossible to arrange training lasting more than an hour (with weak vessels - 30 minutes).
3. Do this exercise two or three times during the week.

It is also useful to run the heart running. Do not make it a routine. Do jogs three times, four times a week for 20 minutes, watch your condition. If unpleasant sensations go to walking.

Other factors

Stress, ecology and nutrition gradually lead to blood vessels in increased tone, which affects the blood pressure. In such a situation, do not count only on the help of chemotherapy drugs, you need to restore full blood circulation, and above all in the capillaries. This will help you train the heart and blood vessels. Effective vibration exercises will be effective: in the morning in bed, raise hands, feet, shake them about two minutes. This is done vibromassage of capillaries and redistributed lymph, through which the body is cleansed of toxins and toxins. It is advisable to repeat the exercise in the evening before sleep.

With frequent spasms of cerebral vessels causing high blood pressure, nausea, memory, speech, coordination of movements, it is necessary to work on their strengthening, organizing a healthy diet, using medicines, physical exercises. You can rotate the head in one and the other side for two to three minutes, as well as tilt forward with an imitation of firewood splitting. Effective swings forward (the left leg to the right elongated arm). You can rotate your hands asynchronously (left forward, right back), do a stand on the back "birch". Exercises are very smooth. If the neck muscles are weakened, they often strain and squeeze blood vessels, disrupt blood circulation. Their training contributes to the restoration of the operation of the vessels and the cure of the effects of compression.

Stagnation of blood in the legs affects the veins. To strengthen the vessels of the legs and better work, it is recommended to walk on your knees forwards and backwards. It is necessary to carry out the inclinations forward with necessarily straight legs, and get the floor with the fingers. It is very useful for leg veins to do this exercise: take a large rolling pin or plastic water bottle, kneel, put the bottle on the calf, sit on top and, as it were, ride it from the knees to the ankle and back. It is useful not to hurry jogging, to go to walking with discomfort.

Exercises at home

Training of the heart, training of muscles and blood vessels can occur in the home. For example, squats next to the door. Squat you need to hold on to the door handles, knees on the same line with socks. Start with a small number of repetitions, bringing them 2 months to 100, then more. First crouch for twenty or thirty centimeters, a month later - deeper. The muscles of the heart, spine and legs are strengthened. A contraction of the leg muscles helps the blood flow through the veins upward.

In recent years, Scandinavian walking with sticks has become popular. Try to walk rhythmically, naturally, while simultaneously working your hand and foot. Similar exercises - excellent training of the heart in the fresh air!

What else to pay attention to?

In addition to physical exercise:

1. Refuse from smoking.
2. Lose weight in excess weight.
3. Follow the recommendations of doctors on taking medication.
4. Eat less salt.
5. Sleep 8-9 hours.
6. Eat a variety, healthy, healthy food.

The heart muscle nourishes and strengthens the "Panangin", which influences the metabolic processes in the heart, improves its functioning, prevents early aging of the myocardium, prevents the appearance of atherosclerosis, high blood pressure, arrhythmia. It is recommended to healthy people as a means to strengthen the heart muscle, and to prevent vascular diseases. The composition of "Panangin" includes potassium and magnesium, which can be obtained daily even with food. Eat spinach, sea cabbage, lentils, oatmeal, sunflower seeds, wheat bran, flax oil, fish oil to cleanse the vessels.

Heart training: pulse and its parameters

How to determine the intensity of training to achieve results? Determine the maximum heart rate, it is individual. It is necessary to subtract from 220 the number of your age. The result is your maximum heart rate. Heals the heart in the index of 50-60% of the maximum heart rate. This improves the condition of the cardiovascular and respiratory system. Raising the pulse to 80% of the maximum covers a larger number of blood vessels, pulmonary ventilation increases, the size and strength of the heart increase. Training in the red line area (80-90% of the maximum) is conducted in good physical form, under medical supervision.

Develop further

Do not forget that training the heart and developing endurance should attract equal attention. All stages of increasing the intensity of the exercises must be done gradually, not hurrying, so as not to damage the heart and blood vessels and develop their endurance. The key to success is regularity. If you go to the pool, ride a bicycle several times a week, then morning exercises should be done daily. In addition to the recommended shocks, turns, we recommend a series of exercises for the heart and blood vessels:

1. Walking on toes, lifting your knees high.
2. Hands above the head in the castle, legs apart. Deep slopes to the sides.
3. Hands to the sides, close, slap on the shoulders.
4. Rotations of the arms forward - upwards - backwards and vice versa.
5. Imitation of riding a bicycle in a prone position.
6. Cross-shaped movements with feet at an altitude of 30-40 centimeters from the floor in a prone position.

Remember: it is not the amount of exercise and the intensity of the load that is important, but the regularity. The load should increase gradually. After it, it is necessary to relax, so that the muscle fibers increase, and the heart muscle, vessels strengthened, their stamina increased.

Strengthening the heart and folk recipes

It is very important that the heart muscle receives the necessary vitamins, here one can not do without training. Here are some tips for healers:

1. Mix crushed dried apricots, walnuts, figs, lemon with peel, raisins, honey. All take 250 grams. Keep refrigerated. Take three tablespoons a day.
2. Half a cup of water take a tablespoon of hawthorn, boil for thirty minutes. Drink a quarter of a cup three times before eating.
3. Take 10 grams of melissa, St. John's wort, birch leaves, 30 grams of spray. To steam a tablespoon for 300 ml of water. Take three times a day for a glass.
4. Put a tablespoon of buckwheat in 500 ml of water, infuse for 2 hours. To drink three times one glass.
5. Five tablespoons of rosemary herbs pour 100 ml of vodka, insist 7 days. Eat twenty-five drops three times a half hour before meals.

Be healthy!