Exercise without harming the heart

Exercise properly without harming the heart

It's no secret that physical activity has a positive effect on heart health, but choosing inappropriate intensity training can have the opposite effect. There is a misconception in society that training must be difficult for it to be valuable, while in practice such training, especially for beginners, puts unnecessary strain on the heart and muscles. One of the most effective ways not to hurt yourself in sports is pulse control in training, explains the cardiologist of the Latvian Olympic team Sofija Lebedeva and the certified pharmacist of the pharmacy chain "Apotheka" Alina Fleišmane

Pulse - an indicator of physical fitness

The cardiologist says that when you start the training process, you should not be immediately afraid of a high heart rate, because it is a completely normal reaction to an increased load. The more trained a person is, the lower the heart rate and vice versa. As with age and gender, children and women will always have a higher heart rate. The more frequent and thoughtful the workouts, the lower the heart rate as the blood vessels of the heart adapt to physical activity. When you start training, you have to be patient, because the heart rate drops individually, from a couple of weeks to several months. However, if your heart rate does not decrease, it is recommended that you consult your doctor.

Heart-friendly activities

The most grateful for heart health are dynamic sports activities with many movements - walking, running, Nordic walking, cycling and swimming. Beginners are advised to start with a light run or fast walking - if your heart rate exceeds the aerobic threshold (70-80% of your maximum heart rate), it is advisable to reduce your pace or move in steps until your heart rate drops by at least 10 beats. If the body is not exposed to physical activity, then after the first 100 meters the pulse will be in the intense zone (80-90% of the maximum pulse), unnecessarily straining the heart. There are several methods to calculate the maximum heart rate. The simplest of these is the formula, subtracting your age from the number 220. For example, if you are 28, your maximum heart rate is 192 beats per minute, your aerobic zone is between 134 and 153, and your intense heart rate is between 154 and 172 beats per minute.

The duration of the training is more important than the distance

Beginners often make the mistake of limiting themselves to a certain distance and time, but it does not matter in cardio training - the most important thing is the duration of training spent in a quality pulse. For example, running five kilometers in 30 minutes is a good goal for a beginner in the long run, but initially it will be just a worthless workout. Instead, a period of aerobic exercise should be chosen to keep the pulse up to a certain number of beats per minute.

Benefits of endurance training

When performing cardio activities in the aerobic zone, the body gets energy from human fat reserves, so each workout will be like a fat burning activity - if properly trained, there will be an improvement in body circumference in just a few weeks. The endurance threshold will also gradually increase, which will allow you to indulge in those daily leisure activities that require physical activity with pleasure. After a cardio workout that does not exceed 60 minutes in the initial period, you will not feel fatigue, but on the contrary - your metabolism will be stimulated, which will provide additional energy and a good mood. Thus, the next time it will be much easier to go to training, especially if you have chosen the most enjoyable sport.

High blood pressure indicates overload

Beginners need to start with a moderate load, gradually increasing it. If you find that your blood pressure is markedly elevated, then the load should be reduced immediately," explains the cardiologist.

If you do not have a blood pressure monitor at home, it is also possible to take the measurement in pharmacies. As the pharmacist explains, measuring blood pressure is one of the most popular pharmaceutical services in pharmacies.  Each person's blood pressure is individual - while a person feels good, a little high blood pressure is allowed, however, its upper limit should not exceed 140 mm Hg. It should also be taken into account that blood pressure is affected not only by physical exertion, but also emotional load and stress, so it is recommended for any healthy person to measure blood pressure at least once every two months, "says the pharmacist.

How to read heart rate?

Nowadays, keeping up with the heart rate has become quite easy - the most popular heart rate monitor manufacturers offer smart watches that read the heart rate from the wrist. The offer is so wide that everyone can find the most suitable for their everyday style, from sporty to classic design. In turn, the heart rate zones will be most accurately determined by a load test in one of the certified health institutions, the doctor will also assess the general heart health condition, which will further help in planning training.