Physical activity for prevention
In addition, lack of physical activity is itself a risk factor for coronary heart disease and sudden cardiac death.
Physical work is accompanied by an increase in the number of heart contractions. The higher the intensity, the greater the force, the more energy is spent on this effort, the greater need of oxygen to working tissues, the more often a person breathes and the more often the beating heart to deliver more blood with oxygen to working muscles. Therefore, physical exercise, accompanied by a significant increased respiration and heart rate are called aerobic (Aero – air). Aerobic exercise is considered
the most useful in obesity and cardiovascular disease. Such aerobic exercise can be brisk walking, Jogging, swimming, Cycling, workout on a stationary bike, etc.
How to determine the acceptable intensity f Isichenko activity (load) with the help of a doctor.
It is believed that in the age of 30 before the beginning of training is quite usual medical examination, in the range from 30 to 40 years – you will need an ECG, after 40 years, the so – called a load test. However, in the presence of risk factors for stroke or heart attack (see related file) to do this test and people younger than 40 years.
Before the test done in a standard ECG. If there are no contraindications, then the test is run with the load. Mostly it veloergometry.
When conducting veloergometry you quickly turning the pedals. At the same time removed measured ECG and BP. During exercise systolic pressure may increase to 180-190, but diastolic (pulse) pressure should not be changed. His rise under load is a symptom of heart disease: this means that the heart is not able to correctly respond to it. When doctors remove the electrocardiogram (ECG) under load, increasing diastolic pressure and no abnormalities of the electrocardiogram – may be the first signal of heart weakness.
To determine the threshold load is one in which there are pains in the heart or hypoxic changes in the ECG. Training intensity when assessing the heart rate must be below the threshold shown in the test, 10-20 per minute. So, if testing the pain in the heart or ECG changes appeared when the pulse rate is 130 beats/min, then you need to train, without increasing heart rate above 110-120 beats/min.
Abroad frequently used load test thread-sweet – moving treadmill. The load is not more physiological (familiar to most people, except for cyclists), but the equipment is more expensive than during veloergometry.
The most advanced stress test is a stress Echocardiography. When it was the assessment of changes of the heart when the load is carried out by ultrasonic method. This test has more relation to pure medicine than to our problem of selecting the optimal loads.
How to determine the optimal level of aerobic physical exercise without the need of medical supervision.
The only objective parameter, which you can navigate with self-control its load is heart rate (the Heart rate). Heart rate is the same as that of the pulse.
Therefore, you need to determine the heart rate range for exercise, which will, on the one hand, safe for you and I. on the other hand, will be high enough to provide maximum effect on employment (the so-called aerobic zone ).
The pulse You can feel on your wrist at a point of the palm, at the edge of the wrist, which is on the side of the thumb. There is superficial radial artery is located. Not necessary to count the pulse for a full minute. You can consider it for 10 or 15 or 20 or 30 seconds, and then multiply the resulting figure, respectively, for 6 or 4 or 3 or 2.
1.Methods of calculation of loads on age.
1.1.The first method of calculating the percentage of the pulse, which should be followed in the classroom . At the height of the load pulse should be 50-75 % of maximum heart rate . The maximum heart rate is defined as the number obtained by subtracting the number equal to Your age in years from 220. For example, for a person aged 50 years maximum heart rate is 220-50=170 BPM (beats per minute). 50% of it is 85 beats/min, and 75% of 127 beats/min. Thus, when exercising the rights in the age of 50 need to keep your heart rate in the range from 85 to 127 beats/min.
Other authors indicate that more effective for aerobic training range 60-80%. Therefore, I propose the most effective and safe range: 60-75%. In our example, for a healthy person at age 50 is the optimal heart rate when training 102-127 per minute.
Variant of the first method. At the height of the load pulse must not exceed: 180 – (Your age). Thus, a person at age 50 heart rate during exercise should not exceed 180 – 50 = 130 per minute.
1.2.The second way of calculating the recommended heart rate during exercise. The table shows the heart rate (pulse rate), which is recommended to achieve during the execution of physical work or exercise for people of all ages.