Training of the heart and blood vessels. A set of exercises and recommendations of professionals


2018-03-17 13:50:51




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Often we don't think about how to protect heart, what will it take till it will make itself felt. Problems are usually piling up quietly, not appearing to a certain point. Mortality due to heart disease is first, heart attacks and strokes younger. That is why it is crucial to pay attention to the heart and blood vessels, strengthen them, primarily through physical activity. Training of the heart and the development of endurance, the stress on the blood vessels are all important elements of life of a healthy person.

training hearts

Why is it necessary to give heart and blood vessels burden?

Physical activity contributes to:

  1. Decrease the number of C-reactive protein, which favors the appearance of inflammatory processes in the body.
  2. Lower blood pressure and triglycerides.
  3. Raising the level of good cholesterol.
  4. Regulation of sugar and insulin in the blood.
  5. Weight loss.

Lack of agility causes problems with heart and blood vessels. Training of the heart occurs when increases contractility, increases heart rate in times of load. Blood vessels while in training, too.

Exercises for training the heart

training of the heart muscle training

In fact, the set of such exercises is quite broad. Training the heart is through cardio and aerobic exercise. You can do Jogging, ride Bicycle at least half an hour a day, jump rope, swim in the pool, aerobics and step, dance or just have a night Hiking for 20 minutes, abandon the Elevator. It is recommended to follow the rules:


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  1. The Optimum frequency of the pulse - one hundred and twenty-a hundred thirty strikes (not above 130 and below 110).
  2. You Cannot exercise lasting more than an hour (if weak vessels - 30 minutes).
  3. To Hold these sessions two to three times during the week.

Also a useful exercise heart Jogging. Don't turn her into a routine. Do Jogging three-four times a week for 20 minutes and monitor your condition. If discomfort, go for a walk.

Other factors

training of the heart and blood vessels

Stress, environment and nutrition gradually cause the blood vessels in increased muscle tone, which affects blood pressure. In such a situation do not only rely on the help of pharmaceutical drugs, you need to restore full circulation, primarily in the capillaries. This will help you exercise the heart and blood vessels. Effective are exercise-vibration: in the morning in bed, raise up the arms, legs, shake them for about two minutes. So is vibratory redistributed capillaries and lymph, through which the body is cleared of toxins. Preferably in the evening before bedtime to repeat the exercise.

Frequent spasms of brain vessels, causing high blood pressure, nausea, impaired memory, speech, coordination of movements, it is necessary to work to strengthen them, organizing healthy eating, using drugs, exercise. You can perform the head rotation in one or the other side for two to three minutes, and bending forward with simulated splitting firewood. Effective leg swings forward (left leg to right arm). You can asynchronously rotating arms (left forward, right back) to make a point on the back of "birch". The exercises are done very smoothly. If the neck muscles are weakened, they often tense up and constrict the blood vessels, disturb the blood circulation. Their training contributes to the restoration of the vessels and the healing effects of compression.

training heart Jogging

Blood Stasis in the legs affects the veins. To strengthen the blood vessels of the legs and the best of their work it is recommended to walk on her knees back and forth. You need to perform the forward bends with straight legs sure to get your fingers at the same floor. Very useful for the veins of the legs this exercise: take a large rolling pin or a plastic bottle with water, kneel down, put the bottle on the calf, to sit on top and as if to drive it from the knee to the ankle and back. Useful leisurely jog, discomforts go for a walk.

Exercise at home

The Training of the heart, muscles and blood vessels can occur in the home. For example, squats next to the door. Squat to holding on to the door handle, knees in line with toes. To start with a small number of repetitions, bringing them over 2 months to 100, then more. First, squat for twenty to thirty centimeters, in a month deeper. Strengthens the heart muscles, spine and legs. A reduction in foot muscles help the flow of blood through the veins up.

training heart pulse

In recent years, has become a popular Nordic walking with sticks. Try to walk rhythmically, of course, simultaneously operating an arm and a leg. These exercises - a great workout for the heart in the fresh air!

What else to look for?

In addition physical exercises:

  1. Stop Smoking.
  2. Lose weight if overweight.
  3. Follow the doctors ' recommendations on taking the medicine.
  4. Use less salt.
  5. Sleep 8-9 hours.
  6. Eat varied, wholesome, healthy food.

Heart muscle nourishes and strengthens "Panangin" that affect metabolic processes in the heart, improves his work, preventing premature aging of the myocardium, prevents atherosclerosis, high blood pressure, arrhythmia. It is recommended for healthy people as a means of strengthening the heart muscle, and for the prevention of vascular diseases. In the "Panangin" contain potassium and magnesium, which can be obtained daily and with food. Eat spinach, seaweed, lentils, oats, sunflower seeds, wheat bran, flax oil, fish oil for cleansing vessels.

training of the heart and the development of endurance

Workout of the heart: heart rate and its performance

How to determine the intensity of workouts to achieve the result? Determine the maximum pulse rate, it is individual. Necessary from 220 subtract your age. The result is your maximum heart rate. Healthier heart rate of 50-60% of heart rate maximum. This improves the cardiovascular and respiratory systems. The rise of the pulse up to 80% of the maximum covers a larger number of blood vessels, increased pulmonary ventilation, increase the size and strength of the heart. Training in the area of the red line (80-90% of max) hold in good physical shape, under medical supervision.

exercises for training the heart


Do Not forget that exercise of the heart and the development of endurance should attract an equal amount of attention. All stages of increasing the intensity of exercise must be gradual, slowly, so as not to harm the heart and blood vessels, and develop their endurance. The key to success is regularity. If you go swimming, ride a bike several times a week, morning exercises should be done daily. In addition to the previously recommended potrjahivanie, turns, recommend a series of exercises for the heart and blood vessels:

  1. Walking on toes, raising their knees high.
  2. Hands over head to the castle, legs apart. Deep bends to the side.
  3. Hand in hand, to drive, slap on the shoulder.
  4. The rotation of the arms forward - upward - backward and Vice versa.
  5. Imitation Cycling in the prone position.
  6. Cross-motion feet at a height of 30-40 centimeters from the floor in the prone position.

Remember: it is not the number of exercises and their intensity and regularity. The load should increase gradually. After she must relaxation to the muscle fibers was increased, and heart muscle, blood vessels were strengthened, their endurance increased.

Strengthening the heart and popular recipes

It is Very important that the heart muscle receives the necessary vitamins, then some training is not enough. Here are some tips healers:

  1. Mix the chopped apricots, walnuts, figs, lemon peel, raisins, honey. To take 250 grams. Store in the refrigerator. Take three times a day tablespoon.
  2. Half Cup of water, take a tablespoon of lime, boil for thirty minutes. Drink a quarter Cup three times before eating.
  3. Take 10 grams of lemon balm, St. John's wort, birch leaves, 30 grams of fireweed. Steamed tablespoon 300 ml of water. Take thrice a day a glass.
  4. Add a tablespoon of buckwheat, 500 ml of water, to insist 2 hours. Drink one glass three times.
  5. Five tablespoons herbs rosemary pour 100 ml of vodka, insist 7 days. Take twenty-five drops three times half an hour before meals.



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Alin Trodden - author of the article, editor
"Hi, I'm Alin Trodden. I write texts, read books, and look for impressions. And I'm not bad at telling you about it. I am always happy to participate in interesting projects."

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