the heart needs to be driven to stay in perfect health. Provided
they observe certainrules of prudence and choose a suitable sport.
Sport and health: the beneficial effects of sport
The beneficial effects of sport on the cardiovascular system are no longer todemonstrate. The regular practice of physical activity allows vasodilation of the smallarteries, which lowers the blood pressure, the amount of hormones of stress, as well as the level of bad cholesterol. Increases the good cholesterol and sugar is betterassimilated by the cells... The heart particularly appreciate the physical activity saystamina, the three main ones are swimming, running and cycling.
These sports are of average intensity: between 60 and 70% of the maximum that canbe provide. The main advantage of the endurance sport is learning to our hearts towork on the economy. And the heart knows better respond to a brief and intenseeffort when he is asked regularly. People who practice a regular sporting activity haveone hundred times less likely than others to do a cardiac event. One must but to enjoyall these benefits, practise intelligently and follow a few golden rules.
Sport and health: the interest of the medical record
That practice a sport of occasional or regular manner, it is essential to take stock at hisGP from quarantine. A precise examination, clinical examination, an electrocardiogramand, if necessary a stress test, allow the doctor to know if you have weak or hazardsimportant to a cardiac event.
A few tips before start you:
-Work out smoothly. Resume the sport gradually and do not hesitate to make one ortwo months active walk before you run.
-Program three sessions of sport a week. The ideal is to make the sport three times aweek for an hour. Nevertheless, better once a week than nothing at all. Be aware that after three months without training, you'll have lost all previously obtained earnings.
-Think well you warm up. After a sustained effort, do not hesitate to slow down gently:is the active recovery.
-Adopt the right rhythm. Need to know work neither too much, nor too little andflirting with shortness of breath. If you manage to say five to six words on during the effort, is that you have found the right rhythm. At the top, you work badly and thiscan be dangerous. Below, you are not quite working.
Health and sport: what activity choose?
Swimming: to extend the effort smoothly
This sport is deeply the heart work while avoiding joint injuries since contact with theground are non-existent. The ideal is to swim in a pool of 50 meters rather than 25meters. Indeed, it is very important not to interrupt the effort.
The reclined position facilitates the return of blood to the heart. The water allows the body to cool naturally and avoids the excessive sweating. What makes us bear the effort any longer. All muscles develop harmoniously and water facilitates stretching oftendons, ligaments, joints and muscles. The Council of the cardiologist
Even if you do not feel the sensation of thirst, don't forget to drink during the effort.The expenditure in water exists but cannot be seen. End the meeting by simplemovements of gym. It's very relaxing and your muscles work more because of thewater resistance. The foot race: to better control your breathing
Jogging is the most common endurance sport. Your heart is sought on a regular basisand over a long enough period. So, you learn to control your breathing. In addition, ifyour pace is about 10 km/h, you lose 300 Cal per hour. Prefer flat rather undulatingnatural terrain, to avoid differences in intensity of effort. Finish scurrying for a fewminutes.
Running on treadmills in gym is a very good alternative for those who are reluctant torun out. All these activities of cardio in the room have the advantage to becustomized. The Council of the cardiologist
Shoes are essential. They must be important to avoid back pain, cushioning shockyour steps on the ground. After a few months 'break' your effort. Run very fast for 1minute, then walk slowly. Excellent for progress and make the heart work. The bike,ideal in case of overweight
Cycling is a sport of endurance which strongly solicits the cardiovascular system and isused in the rehabilitation of cardiac. The fact that in this activity it is 'door' enablespeople with overweight or fragile joints to practice safely.
If you ride more, be careful not to exceed your limits,