Moderate physical activity is beneficial for the whole body and not least for the cardiovascular system. You can strengthen the heart muscle with simple exercises. The main thing is to follow some rules, otherwise, instead of benefit, you can harm yourself. Today we will tell you why to train the heart and how to do it right.
Why you need to train your heart
Regular exercise helps you become more stress-resistant. Stress has a devastating effect on the heart, while regular exercise promotes the production of neurotransmitters and decreases the hormone cortisol. But here it is important to understand that with physical, as well as with emotional overload, stress hormones are produced – adrenaline and norepinephrine.
But sport is needed not only to train muscles, but also to get rid of tension. Therefore, loads in the first place should be enjoyable, but at the same time not become an addiction. If you’re chasing achievement too much, you may be addicted to adrenaline, which isn’t good for your cardiovascular system. In addition, participating in exhausting marathons can bring another problem – joint disease and inflammation in the body. Thus, when choosing a sport and the amount of exercise, it is important to observe moderation. But exercise not only relieves stress, it also increases heart volume. A trained heart pumps more blood at a time, i.e. the body can make fewer contractions. In this case, we are talking about an increase in volume, not size. With regular exercise, the volume of the lungs also increases, i.e. the body is better saturated with oxygen and the heart does not lack nutrition.
How to train the heart and blood vessels
The main rule to follow during aerobic exercise (cardio) is to control your heart rate. In this case, training gives a noticeable effect even in combination with a small anaerobic (power) load.
How to train your heart correctly? It’s pretty simple. When training, it is important to monitor the pulse: the indicators should reach 120-140 beats per minute and remain at the same level throughout the entire session. In this case, the volume of the heart will increase due to the stretching of the walls. If the pulse rises to 180-200 beats and stays at this level for more than 20 minutes, a release of lactic acid occurs, due to which the walls thicken. Thickening leads to the gradual death of cells and an increased risk of heart attack, so such loads do more harm than good.
What workouts have a positive effect on the heart muscle
When choosing a sport, you need to take into account both the physical capabilities of the body and your emotional state. If you don’t have a soul for any workouts, it is better to choose other exercises.
Healthy workouts for the heart muscle:
Walking. Most suitable for beginners. It is important not to stop for 40-60 minutes and increase your walking speed over time. Walking does not overload the heart even in untrained people.
Run. You can run both in the gym and in the park, as well as at home on the spot. But, as with other types of exercise, it is important to monitor your heart rate. Jogging may be contraindicated for people who are overweight.
Swimming. It has no contraindications. You can visit the pool for overweight people and patients with diseases of the joints, spine.
Walking stairs. Intense load. At first, you can climb several floors, eventually higher.
Dancing. They train the heart well without overstraining and promote the production of endorphins that help fight stress.
Trainers. For beginners, it is better to practice in the gym under the supervision of an instructor.
Remember that sports can be done anywhere. It is not necessary to sign up for a gym if a large crowd of people does not allow you to relax. It is important to find a suitable place where you will be comfortable. It can be a park, street, own apartment, office. If, on the contrary, you experience anxiety from a lack of communication, team sports are suitable for you: volleyball, basketball, water aerobics. The optimal regimen is 30-60 minutes of classes 3-4 times a week.
Is it possible to train the heart for heart disease
Cardiovascular disease is not a contraindication to exercise. Although it is worth clarifying that cardiac diseases are different and of varying severity, therefore, all classes must be coordinated with a doctor.
Physical activity is necessary for those who suffer from heart and vascular disease, as well as those who have undergone surgery, but first you need to get a conclusion and permission from a cardiologist. If you are fatigued from even minimal physical activity, you may have CV problems. In this case, you should undergo an examination and refrain from exertion for a while. If you have already been diagnosed with a cardiac disease, the consultation of a cardiologist is vital.