Breathing and contractions of the heart muscle are a single mechanism for maintaining the vital activity of the body. Therefore, by changing the duration of inhalations and exhalations, as well as pauses between them, you can train the heart. For respiratory gymnastics, endurance, financial and time costs are not needed, it is available to everyone and requires only systematic implementation.
Read in this article
The benefits of breathing exercises for the heart
If you follow a person who is under stress, or experiencing an attack of heart pain, then rapid and shallow breathing will be noticed in everyone. Since our body works on the principle feedback, then by slowing down and deepening breathing, you can have a therapeutic effect on many organs. Even a simple fixation on an even rhythm and awareness of the duration of the respiratory cycle is used in meditative practices.
The positive effect of breathing exercises is manifested in this way:
- blood and muscle fibers hearts are saturated with oxygen;
- with deep breathing, the cavities of the heart are better filled with blood and released from it during the period of contraction;
- when holding the breath, an artificial oxygen deficiency is created, which expands the cerebral and coronary vessels;
- the rhythm of contractions is normalized;
- the balance between the processes of excitation and inhibition in the cerebral cortex is restored.
Breathing exercises are effective for prevention congestion in the lungs. It is recommended in the early recovery period after and cardiac surgery. Sometimes this is the only activity available to the patient.
Useful exercises to strengthen the myocardium
In diseases of the cardiovascular system, it is the loads that can increase the resistance of the myocardium to oxygen starvation that bring benefits. These include walking, running, swimming, dancing. Breathing exercises have a similar effect on the heart muscle. Methods for its implementation may differ, but the most important rule is that exercises must be performed at an individual, comfortable level.
Ambulance for arrhythmia
Recovery Method heart rate with the help of breathing is based on the fact that a measured rhythm of inhalations and exhalations, which a person can control, normalizes the rhythm of contractions of the heart muscle. Therefore, any option with counting the duration of respiratory movements helps with arrhythmia.
To do this, you can inhale for 2-3 counts and exhale for 4-6 counts. In this case, you need to be in a sitting position with a flat back. Gradually, it is recommended to stretch the inhalations and exhalations, focusing on your feelings.
If there is a small and stable aneurysm or an operation was performed to remove this vascular defect, then the doctor may allow you to do gymnastics, including breathing. In this case, any low-intensity and slow movements with simultaneous inhalation and exhalation:
- spread your arms to the sides - inhale, hug them around your shoulders - exhale;
- with a stationary position of the pelvis, make a turn chest right - inhale, return to initial position- exhale;
- in the supine position for 2 counts, inhale with the stomach, lifting abdominal wall, for 4 counts - exhale, drawing in the stomach.
Watch the video about doing exercises for the heart and their benefits:
After operation
From the second day, with an uncomplicated postoperative course, patients begin breathing exercises under the guidance of a doctor to prevent congestion in the lungs. To do this, it is recommended to carry out 5-6 times a day for 5 minutes:
- exhale through closed lips (movements, as when blowing out a candle);
- inflating balloons or rubber toys;
- exhalation of air through a straw into a glass of water.
After 5-6 days, it is allowed to sit on the bed and walk within the ward. At this time, breathing exercises are carried out in an expanded mode. Recommended:
- deep breathing with an accentuated exhalation,
- smooth stretching of the expiratory length,
- inhale for 3 counts and exhale, and then 2 more short exhalations.
With tachycardia
To slow down the pulse, you need maximum relaxation. This can be achieved by changing the ratio of the duration of inhalation and exhalation, as well as pausing after exhalation. In the first lessons, the ratio of these phases is 3:5:2.
Every day they are increased by 1 count, when discomfort appears, they stop until a stable result is obtained, and then you can continue to stretch each respiratory movement. If at first it is difficult to breathe like this, then after 3-4 cycles they return to normal breathing, after its restoration, it is recommended to extend the session.
Doing exercises for the heart is useful for both healthy and organ diseases. These may be small physical exercise, breathing exercises, for healing main muscle. Training should be done daily.
The human cardiovascular system is comparable to a pump and a water supply system that ensures the operation of all other organs, however, in the vast majority of cases, it is she who suffers from the action of adverse factors in the first place.
Depending on what exactly the complex of exercises performed is aimed at, it is customary to classify cardiological physiotherapy exercises into several varieties:
The question of how to train the heart and blood vessels is decided depending on the proposed methodology. To form a complete picture of the course of these procedures, one should focus on a step-by-step algorithm that is fair for each individual physical education technique for the heart and blood vessels.
The cycle includes 5 series of 10 repetitions of each exercise, with a break between each exercise of 10 s, and between series of 30 s:
Exercises to strengthen the heart
Charging according to Bubnovsky
The proposed physical exercises not only help to effectively train the heart muscle, calm breathing and heartbeat - the program physiotherapy exercises It is also aimed at strengthening the vascular wall of peripheral capillaries, venules and arterioles. It is done as follows:
- 10 leg raises. The patient lies on the floor top part the body does not come off the floor;
- 10 upper body curls. Feet need to cling to the lower step wall bars, bend your knees, and reach your knees with your head when bending.
- 10 folds. The person lies on his back, hands clasped behind his head, legs together. The task is to make a flexion movement, reaching out with the knees of your head, while not bending the lower limbs;
Preventive cardio training complex
Many netizens are interested in whether it is possible to do exercises for the heart without any existing pathology - and so, it is not only possible, but also necessary.
Tilts and rotations of the head in alternation with cardio loads on a treadmill are not only a treatment, but also a prevention of heart disease. In addition, such movements can not only positively affect the functioning of the cardiovascular system, but also optimize the functioning of the vestibular apparatus.
A heart problem requires delicacy, especially in adulthood. In youth, any physical activity trains the heart muscle, but when a person has already experienced heart problems, then therapeutic exercises should be special. Here you need to be careful, gymnastics for the heart should be safe, and the exercises should be easy to do and at the same time effective.
Useful and harmful loads
Movement and dynamics are useful for the heart at any age, especially if classes are not held in the gym, but on the street. When the body moves moderately, adrenaline is released, a person receives positive emotions. These activities include running, skiing, ice skating, cycling, easy paced swimming, water aerobics,
Static exercises, especially those done under tension, strength training(especially in gym) for those who have an unhealthy or weak heart are simply dangerous, because not only do they put too much stress on the joints and back, but they can also lead to a sharp increase in pressure, which will subside slowly and such pressure from exercise is difficult to control.
In addition to the deterioration of health due to high blood pressure, when an insufficiently trained heart is overloaded, it cannot pass enough blood through itself, as a result of which a person is exposed to hypoxia, the body begins to lack oxygen, which leads to the fact that the heart vessels expand and a chronic disease occurs, which manifests itself in hypertrophy of the heart muscle.
But even the loads of therapeutic exercises, which bring pleasure, should be moderate, because the body is perfectly in motion, but in case of heart disease it very slowly leaves the overloaded state. Training should take place under careful self-control, and exercises should be agreed with the doctor.
Individual approach
A heart attack does not mean that you can not move, because specially selected exercises are the basis of rehabilitation and a complete return to normal life. They begin to practice therapeutic exercises even in the hospital ward, the doctor, in addition to exercises, prescribes normal walking in moderate doses. Outside the clinic, the patient should do exercises in exercise therapy rooms, which are in outpatient departments or in sanatoriums.
The task of physiotherapy exercises and therapeutic exercises is to restore strength to the heart muscle, to teach it to contract with the necessary force, which is necessary in order for the blood to bring oxygen and nutrients in sufficient quantities. internal organs, and their best job promotes heart health. The blood flow, which moves with force, erodes cholesterol in the vessels, and this is necessary to prevent the formation of blood clots. An increase in the elasticity of blood vessels also helps to avoid thrombosis, and hence atherosclerosis, this property also increases with a stable, uniform and fairly strong blood flow.
If after a heart attack special exercise, then the risk of a subsequent heart attack is significantly reduced, at least in the first year. But according to statistics, repeated heart attacks occur in the next three years in 2/3 of people who once had this disease. Therefore, you need to follow the advice of a doctor who will prescribe the maximum physical activity, depending on the severity of the heart attack. You should not look too closely at how you feel, because after the deterioration of the condition it will be too late to analyze your mistakes. The heart is an organ with which mistakes are best avoided, moderate movement is the best prevention of a recurrent attack.
Class rules
In order for therapeutic exercises to be safe, you must follow the rules:
Warm up
In normal sports, warming up warms up the muscles of the body. But the heart is also muscle, it also needs to be prepared. We do the exercises several times while sitting on a chair:
Exercises
Exercises at the initial stage should be done from three to five times, the duration of the lesson should not exceed 10 minutes.
Safe and heart-healthy exercises:
The safest and useful exercise for an already strengthened heart - walks on fresh air over long distances. Such small trips not only heal, but strengthen the craving for life, and this property is much more important than physical exercise. Also, at a slow pace, you can ride a bike, run without acceleration and overexertion, and also swim for your own pleasure, without swimming to the depths and without struggling with wind and waves.
In case of heart disease, neither complete rest nor stress should be allowed, during which the heartbeat quickens and blood pressure rises. You can’t carry heavy things, you need to carefully, with periodic respite, climb the stairs. Also, the body needs to be given nutrients ( proper nutrition), which will help tighten the heart wound. The body can almost completely recover, but for this it needs to be given comprehensive assistance - movement, which is replaced by rest, proper nutrition should be combined with unloading for digestive system days. You need to quit bad habits, as well as completely abandon junk food.
Physiotherapy exercises (LFK) can be used as a preventive as well as a therapeutic measure. Dosed physical activity contributes to the normalization of vascular tone and cardiac activity. And in the presence of any pathology, special sets of exercises help patients restore the internal reserves of the body and conduct more effective treatment.
Therapeutic exercise for diseases of the cardiovascular system includes not only well-known exercises. They also use yoga, swimming, breathing exercises and many other interesting systems of physical activity.
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There are general rules that should be followed by everyone who decides to use exercise therapy for cardiovascular diseases.
In addition, it is important to take into account contraindications to the use of exercise therapy in diseases of the cardiovascular system. These include:
- acute cardiac and cardiovascular insufficiency;
- decompensation of any existing chronic pathology;
- exacerbation of the rheumatic process;
- severe cardiac arrhythmias and conduction disturbances.
The presence of at least one of these contraindications excludes the possibility of training until the patient's condition is completely stabilized.
To begin with, we present a set of standard exercise, which allow you to optimize the respiratory cycle, ensure blood flow to vital organs, and also restore the tone of arteries and veins. Physical therapy doctors recommend these exercises to almost all patients, general state which corresponds to satisfactory, for daily performance at home.
For each exercise, the starting number of repetitions of movements was given.
Standard morning workout
Apart from daily workouts, which experts recommend doing in the afternoon, exercise has an excellent general strengthening effect. That is the morning workout. She is an exception to general rule and is performed on an empty stomach (before breakfast), while taking up to 15 minutes of time. The standard set of exercises includes:
Complete morning complex you can cycle deep breaths and exhalations (5-6 cycles) or exercise number 8 from the previous section. Such charging is great way help the body and brain wake up, recharge with morning energy.
Gymnastics Qigong
Complexes deserve special attention. breathing exercises. Currently, there are many specialists who offer their own approaches to the treatment of proper breathing. Physiotherapy Qigong for blood vessels is an excellent example of effective oriental medicine and is based precisely on the breath controlled by the brain.
Such exercises involve not only the respiratory muscles, but also the main muscle groups of the body.
This is an excellent gymnastics for blood vessels, which, with its individual elements, can resemble yoga. About yoga asanas, which can play the role of physical therapy for diseases of the cardiovascular system, will be discussed further.
Yoga exercises, swimming and author's techniques
The physical exercises practiced by yogis are called asanas. This is not familiar to us dynamic exercises during which the muscles work predominantly. Performing asanas involves intensive brain work, concentration, control over your thoughts and, of course, conscious muscle movements.
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Asanas provide mainly static load to the last. That is, a person becomes in a certain asana and holds it for a certain time. The brain controls the muscles. Simply put, asana is a yoga posture.
Asanas can also be considered as exercises for blood vessels, because they allow you to maintain and restore vascular tone, clean arteries, and treat varicose veins. Below we will describe three asanas that are relatively simple to perform, yet extremely effective.
We draw your attention to the fact that doing yoga on your own (without an instructor) is quite dangerous. After all, performing asanas incorrectly, you can not only not get the desired effect, but also harm yourself. In addition, it is important to understand how to coordinate brain activity.
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To begin with, practice yoga under the supervision of an experienced teacher. In the course of 4-5 lessons, you will be able to work out the main points, including those related to safety.
And then you can safely practice yoga, independently performing gymnastics for blood vessels, the heart and the whole body, at home. Yoga asanas are technically quite complex and, of course, they will be beyond the power of severe cardiological patients. They are recommended mainly as a powerful prophylaxis, as well as for those patients who suffer from the initial stages of any cardiovascular pathology, when the general state of health does not yet suffer to a large extent.
Water activities
If you love the water, swimming is the best exercise for you. After all, swimming is perfect. motor activity, which involves the muscles of the neck, torso, as well as the upper and lower extremities. Almost all muscles of the body work, in addition, it is great gymnastics for vessels.
You can swim in any style and at any speed. Swimming is always good, and here's why:
When you swim, the brain rests, which helps to harmonize the psycho-emotional background. The latter, in turn, always affects the health of the heart and blood vessels.
Author's methods
Today, there are many author's techniques that allow you to heal and treat cardiovascular system. Among them, particular attention is medical complexes Dr. Bubnovsky, which are currently becoming more and more popular.
The motto of Dr. Bubnovsky is: "movement is life, but not every movement is beneficial." This motto fully reflects the basis of the approach to treatment that the doctor recommends.
Dr. Bubnovsky practices kinesitherapy, that is, movement therapy. He offers to stop taking medications and eliminate existing health problems with the right movements. Dr. Bubnovsky does not reveal all the secrets, however, many of his centers have already been opened in our country (and in large cities there are even several of their branches).
And all those who are interested in the approaches of kinesitherapy can come to the appropriate center and start undergoing treatment. These centers have special simulators, as well as qualified workers who have specialized in kinesitherapy. During the selection desired complex exercises each patient is provided with an individual approach. Gymnastics for blood vessels is also practiced, which, judging by the feedback from Dr. Bubnovsky's patients, gives excellent results.
So, we have considered the main, most common and effective options Exercise therapy, which can be used by patients with a cardiological profile. You can choose swimming, or you can choose Qigong gymnastics, the main thing is that the method you choose is acceptable and you do it with pleasure. Do not forget that positive emotions are an important aspect of any treatment.
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Take care of the heart, what to do for this until it makes itself felt. Problems usually imperceptibly accumulate, not manifesting themselves until a certain point. Mortality due to heart disease is at the top of the list, heart attacks and strokes are younger. That is why it is important to pay attention to the heart and blood vessels in a timely manner, to strengthen them, first of all, through physical activity. Training the heart and developing endurance, stress on blood vessels - all this important elements life of a healthy person.
Why is it necessary to give the heart and blood vessels a load?
- A decrease in the amount of C-reactive protein, which favors the appearance of inflammatory processes in the body.
- Lower blood pressure and triglycerides.
- Raising the level of good cholesterol.
- Regulation of sugar and insulin in the blood.
- Weight loss.
Inactivity provokes problems with the heart and blood vessels. Training of the heart occurs when the strength of contractions increases, the heart rate increases at times of load. At the same time, the vessels also train.
Exercises to train the heart
In fact, the range of such exercises is quite wide. The training of the heart is carried out through cardio and aerobic exercise. You can go jogging, ride a bike for at least half an hour a day, jump rope, swim in the pool, do aerobics and step, dance, or just walk for 20 minutes in the evening, give up the elevator. In this case, it is recommended to adhere to the rules:
- The optimal heart rate is one hundred twenty to one hundred and thirty beats (not higher than 130 and lower than 110).
- You can not arrange training sessions lasting more than an hour (with weak vessels - 30 minutes).
- Do these exercises two or three times a week.
Running heart training is also useful. Don't make it a routine. Do jogging three to four times a week for 20 minutes, monitor your condition. At unpleasant sensations switch to walking.
Other factors
Stress, ecology and nutrition gradually lead blood vessels to increased tone, which affects blood pressure. In such a situation, do not rely only on the help of pharmaceutical preparations, you need to restore full blood circulation, and above all in the capillaries. This will help you train the heart and blood vessels. Vibration exercises will be effective: in the morning in bed, raise your arms and legs up, shake them for about two minutes. This is how vibromassage of capillaries is carried out and lymph is redistributed, through which the body is cleansed of toxins and toxins. It is advisable to repeat the exercise in the evening before going to bed.
- Quit smoking.
- Lose weight when overweight.
- Follow the doctor's recommendations for taking medications.
- Eat less salt.
- Sleep 8-9 hours.
- Eat varied, wholesome, healthy foods.
Well nourishes and strengthens "Panangin", which affects the metabolic processes in the heart, improves its work, prevents early aging of the myocardium, prevents the appearance of atherosclerosis, high blood pressure, arrhythmia. It is recommended to healthy people as a means of strengthening the heart muscle and for the prevention of vascular diseases. The composition of "Panangin" includes potassium and magnesium, which can also be obtained daily with food. Eat spinach, seaweed, lentils, oatmeal, sunflower seeds, wheat bran, linseed oil, fish fat to cleanse blood vessels.
Heart training: pulse and its indicators
How to determine the intensity of training to achieve the result? We determine the maximum heart rate, it is individual. Subtract your age from 220. The result is your maximum heart rate. The heart recovers in an indicator of 50-60% of the maximum pulse. This improves the state of the cardiovascular and respiratory system. Rise in heart rate up to 80% of maximum covers large quantity blood vessels, pulmonary ventilation increases, the size and strength of the heart increase. Training in the red line zone (80-90% of the maximum) is carried out with good physical form, under medical supervision.
We develop further
Don't forget that training the heart and developing endurance should attract equal amounts of attention. All stages of increasing the intensity of exercises should be completed gradually, slowly, so as not to harm the heart and blood vessels and develop their endurance. The key to success is regularity. If you go to the pool, ride a bike several times a week, then morning exercises must be done daily. In addition to the previously recommended shaking, turning, we recommend a number of exercises for the heart and blood vessels:
- Walking on toes, raising your knees high.
- Hands above the head in the castle, legs apart. deep
- Hands to the sides, bring together, slap on the shoulders.
- Rotation of the arms forward - up - back and vice versa.
- Imitation of cycling in a prone position.
- Cruciform movements of the legs at a height of 30-40 centimeters from the floor in the prone position.
Remember: it is not the number of exercises and the intensity of the load that matters, but the regularity. The load should increase gradually. After it, relaxation is necessary so that the muscle fibers increase, and the heart muscle, blood vessels strengthen, their endurance increases.
Strengthening the heart and folk recipes
It is very important that the heart muscle receives the necessary vitamins, here training alone is not enough. Here are some tips from healers:
- Mix chopped dried apricots, Walnut, figs, lemon with peel, raisins, honey. All take 250 grams. Keep refrigerated. Take a tablespoon three times a day.
- For one and a half glasses of water, take a tablespoon of hawthorn, boil for thirty minutes. Drink a quarter cup three times before meals.
- Take 10 grams of lemon balm, St. John's wort, birch leaves, 30 grams of fireweed. Steam a tablespoon in 300 ml of water. Take three times a day for a glass.
- Put a tablespoon of buckwheat in 500 ml of water, leave for 2 hours. Drink one glass three times.
- Five tablespoons of rosemary herb pour 100 ml of vodka, leave for 7 days. Take twenty-five drops three times half an hour before meals.
