The role of exercise in the prevention of diseases of the cardiovascular system

  • Jogging
  • Skiing
  • Exercise is scientifically valid means of preventing diseases of the cardiovascular system. Numerous studies show that the decrease of the volume of motor activity to the risk factor most common and serious diseases of heart and vessels. Therefore, regular exercise reduces the risk of diseases of circulation organs.
    Early treatment of diseases of cardiovascular system prevents their further development. Often treatment is not required to use drugs; it is enough to arrange a healthy lifestyle: the right of movement, a good balance of work and rest, rational, balanced diet, not Smoking and alcohol, reduce the emotional and mental stress. The most important component of the health measures is therapeutic physical culture, which promotes recovery or suspend the further development of the disease.
    For the prevention of cardio-vascular system of physical training are recommended for everyone, but particularly for those who have risk factors. Can be used in various forms of exercise. For the adult population, they are held in groups of health by type of General physical training, the clubs of fans of run. Many healthy people exercise independently. Technique and dosage physical activity are selected in accordance with the medical group to which the referred student, age, gender, level of physical readiness.
    In organized and independent employment are used gymnastic exercises, walking, running, swimming, walking, skiing, boating, games, tourism.
    Gymnastic exercises easily dosed and committed action; they develop muscle strength, strengthen the ligamentous apparatus, better mobility in the joints, improve the coordination of movements, the ability to breathe and relax the muscles. Various actions gymnastic exercises have on the Central nervous system: most of them, especially exercises on coordination of movements and speed-power exercises, excites, and exercise, muscle relaxation, breathing and movements that are performed very slowly, increase the braking process. Pronounced effect gymnastic exercises are provided on the internal organs. With the medical purpose them up so that aimed to change certain body functions, contributing to the recovery. For example, in case of hypertensive disease of power, speed and power and static exercises raise HELL, and with hypertension exercise, muscle relaxation, breathing, for small muscle groups and some others contribute to its reduction.
    Breathing exercises and exercises in muscle relaxation improve overall health action. Therefore, you must specifically to teach the student the ability to control your breathing and relax the muscles.
    Walking is a valuable and important tool Wellness and medical physical culture. This is a natural and familiar form of muscular activity. While walking, the work includes many muscle groups of the trunk, legs and arms. At independent practice walking is the most affordable, easily dosed form of exercise.
    With the medical purpose apply walking at a slow pace (60-80 steps per minute, speed of not more than 3 km/h), the average (90 to 100 steps per minute, the speed of 3.5-4.5 km/h) and fast (100 to 120 steps per minute, the speed of 5-6 km/h). More fast paced walk undesirable. The length and frequency step in different periods of training depend on the tasks. At first usually applied over a short step and slow pace, then step is extended, and the rate increases. Walking in the middle and a fast pace gives a more pronounced effect than the passage of long-distance running, but at a slow pace. Breath while walking should be consistent with steps (exhale several long breaths): first breath is done in 2 steps, and exhale - 3-4, then inhale - 3-4 step, and exhale on 5-6 steps.
    In the beginning of classes Wellness walk apply a small load. During this period the student is taught? breathe while walking. The pace walk usual. Then proceed to the gradual, systematic training. First, increase the distance walk at the same pace; further increase the pace, but shorten the distance by 10-20%; the growth of fitness again increase the distance and pace of walking.

    The approximate scheme of the health walk
    The first two weeks: daily walks within 30-45 minutes on the average rate (90 to 100 steps per minute). While walking breath is consistent with the walk.
    Third week: daily walk 4 km at a speed of 4 km/H. the Fourth week: daily walk for 5 km for 1 hour 15 minutes Fifth week: 4-6 times a week walking at 6 km 1.5 hours Sixth week: 4-6 times a week walking at 5 km per 1 h of the Seventh week: 4-6 times a week walking on b km for 1 hour 15-20 minutes Eighth week: 4-6 times a week, the distance of 7 km per 1 h of 20-25 minutes Ninth week: 4-6 times a week walking 8 km 1 h 30-35 minutes Tenth and eleventh week: 4-6 times a week walking on 9 km in 1H 40-45 minutes
    From the twelfth week: 4-6 times a week walking 10 miles in 1 h 50 min - 2 hours 10 minutes