CARDIO-TRAINING
How does my heart work?
The heart is an astonishing machine, which pumps and transfers 5-6 liters of blood to our bloodstream.The heart as any other muscle needs oxygenated blood and nutrition in order to work. It beats around 100.000 times a day and pumps our blood over the bloodstream. Flowing through lungs, the blood is enriched with oxygen and transfers nutrition to our organism’s tissues. On its return, the blood carries metabolic effects that occur in cells, like for instance carbon dioxide.
Heart disease starts when excessive level of cholesterol, fatty acids and calcium is deposited in the arteries. This process is known as atherosclerosis. Among many other effects, atherosclerosis limits the amount of oxygen transported to our heart. As a consequence of atherosclerosis processes a person may suffer a heart attack or critical cardiac arrhythmia.
Cardiovascular diseases are the main causes of death both men and women
Negative factors that influence the health or our heart and vascular system are:These factors are the direct outcomes of our life style.
Sedentary lifestyle is one of the main causes of heart diseases. If you want to strengthen your cardio vascular system, then you should perform physical exercises, which are perfect for the health of your heart and for your overall condition. The healthy heart and exercises are connected with each other but the physical activity will increase the health of your heart only if you perform them regularly and in proper way. Generally, every kind of physical activity will be beneficial for your heart’s health. Most preferably, exercises should be carried regularly, few times a week.
Here is the list of benefits for the health of your heart you gain from regular physical exercises:
1. Strengthened heart and vascular system.
2. Improved blood circulation and oxygenation of the organism.
3. Decreased blood pressure.
4. Enhanced vascular system – oxygen and blood are distributed around the body through a vascular system. During exercise, the oxygenated blood keeps the blood vessels clean from deposits of fat. Physical activities cause our body to increase the number and the size of blood vessels in vascular system. This enables blood to circulate easier and faster and improves its pressure.
1. Strengthened heart and vascular system.
2. Improved blood circulation and oxygenation of the organism.
3. Decreased blood pressure.
4. Enhanced vascular system – oxygen and blood are distributed around the body through a vascular system. During exercise, the oxygenated blood keeps the blood vessels clean from deposits of fat. Physical activities cause our body to increase the number and the size of blood vessels in vascular system. This enables blood to circulate easier and faster and improves its pressure.
Besides the direct benefits for your cardio vascular system, you will also achieve other positive gains important for your health:
1. The overall physical capacity will be increased allowing you to do various of activities without fatigue and without making you breathless.
2. Muscle strength and tension becomes improved.
3. Increased breathing efficiency – During training our bodies need bigger amounts of oxygen. Lungs work much harder to manage the additional demand for oxygen. It results in easier breathing during exercise as well as while resting.
4. Increased muscle strength and durability – muscles are organs of our body, which we use in daily work. Their strength is necessary to perform certain actions and their durability allows us to do the particular action for a longer time. Physical exercises keep muscles in good shape.
5. Increased bone density – muscles are attached to bones. While performing exercise we move the muscles which massage the bones. As a result, the bony frame strengthens, bones become more dense, unbreakable and healthy.
6. Increased joints flexibility – physical exercises have beneficial effects on joints because they increase their mobility and motion range.
7. Reduces the risk of long-term illness.
8. Extends the life span and improves the quality of life in mature years.
9. Improved appearance – physical exercises improve body posture, shape and condition of the muscles.
10. Fat content is reduced and the skin appearance is improved because more oxygen is transferred to the tissues.
11. Stress, psychical tension, uneasiness and depression will be decreased or fade away.
12. Improved acceptance of our own body and increased self-esteem.
13. Improved sleep.
1. The overall physical capacity will be increased allowing you to do various of activities without fatigue and without making you breathless.
2. Muscle strength and tension becomes improved.
3. Increased breathing efficiency – During training our bodies need bigger amounts of oxygen. Lungs work much harder to manage the additional demand for oxygen. It results in easier breathing during exercise as well as while resting.
4. Increased muscle strength and durability – muscles are organs of our body, which we use in daily work. Their strength is necessary to perform certain actions and their durability allows us to do the particular action for a longer time. Physical exercises keep muscles in good shape.
5. Increased bone density – muscles are attached to bones. While performing exercise we move the muscles which massage the bones. As a result, the bony frame strengthens, bones become more dense, unbreakable and healthy.
6. Increased joints flexibility – physical exercises have beneficial effects on joints because they increase their mobility and motion range.
7. Reduces the risk of long-term illness.
8. Extends the life span and improves the quality of life in mature years.
9. Improved appearance – physical exercises improve body posture, shape and condition of the muscles.
10. Fat content is reduced and the skin appearance is improved because more oxygen is transferred to the tissues.
11. Stress, psychical tension, uneasiness and depression will be decreased or fade away.
12. Improved acceptance of our own body and increased self-esteem.
13. Improved sleep.
How often should I perform exercises to keep my heart healthy?
The exercises should be performed regularly, at least 4 times in a week. The most important is the regularity or the training, which is directly influenced by our access to the activity. The best solution for this issue is having your own home gym – it guarantees the access to exercises regardless the weather and without wasting your time on traveling to FITNESS studio. G1 FITNESS machine is the best possible way to realize systematic trainings at your home gym.What should be included in my exercise program?
Every training should include warm-up session, exercise phases and cooling the organism.Warming up
Every training session should be preceded by a warm-up. Warming up helps the organism to adjust itself to the oncoming physical effort. It prepares the heart and muscles, increases the amount of inhaled air, hastens the circulation of blood and increases the body’s temperature. It also improves the flexibility of the muscles and reduces their pain.Performing an exercise session
After a properly carried warm-up we are ready to start our training. We must remember to control the pulse and do not overdo the intensity of exercises.Cooling down
It is the last phase of the training. It helps to restore the pulse and blood pressure to the level of resting. In this phase, a person is not suppose to just sit down and wait, but to decrease, for instance, the intensity of an exercise.How to avoid overdoing
Here is the small piece of advice, especially for the people with a heart disease:
1. The level of physical activity should be gradually increased, especially if a person did not rained regularly.
2. After eating a meal it is necessary to wait at least 90 minutes before starting the training.
3. Perform the exercises in a constant tempo. Control your pulse.
4. Drink. Remember to refill the fluids during the training before you become thirsty.
5. Avoid training indoor/outdoor whenever it is too cold or too warm.
6. hot and cold showers after a training. It may damage your heart.
7. Having troubles with your heart, you should avoid training in mountain areas. If you still want to train there, slow your tempo while walking/running uphill.
8. If you have a break in your training, the return to your regular training should be carried with decreased weights.
9. Do not train if you feel ill or sick. The excessive physical effort will worsen your current state.
10. If you feel pain in your chest, got troubles with breathing, irregular heartbeat or palpitation, stop your training immediately.
11. If you have dizziness, stop the exercise.
1. The level of physical activity should be gradually increased, especially if a person did not rained regularly.
2. After eating a meal it is necessary to wait at least 90 minutes before starting the training.
3. Perform the exercises in a constant tempo. Control your pulse.
4. Drink. Remember to refill the fluids during the training before you become thirsty.
5. Avoid training indoor/outdoor whenever it is too cold or too warm.
6. hot and cold showers after a training. It may damage your heart.
7. Having troubles with your heart, you should avoid training in mountain areas. If you still want to train there, slow your tempo while walking/running uphill.
8. If you have a break in your training, the return to your regular training should be carried with decreased weights.
9. Do not train if you feel ill or sick. The excessive physical effort will worsen your current state.
10. If you feel pain in your chest, got troubles with breathing, irregular heartbeat or palpitation, stop your training immediately.
11. If you have dizziness, stop the exercise.