The expert told about exercises beneficial for the heart

Svetlana Semyonova, head of the department of modern health-improving technologies and adaptive physical training at the State University of Education, said that the most important thing in cardiovascular diseases during physical activity is to avoid overexertion. She told Izvestia on February 22 which exercises are best for the heart, and which ones should be avoided.

"Avoid [should] performing speed and strength exercises, such as jumping (long, high), throwing, lifting weights (especially on an inhalation or breath-hold). Of great importance is the psycho-emotional factor. Against the background of emotional tension, any physical activity can lead to violations of cardiac activity. Therefore, any kind of competitive activity is not recommended, whether it is volleyball on the beach and swimming against the clock and so on," the expert said.

According to her, strength exercises are useful in heart disease, they provide a muscle pump and facilitate blood flow through the vessels, in addition, exercises for small muscles - hand, foot - lead to improved peripheral blood flow, opening reserve capillaries, strengthening the walls of blood vessels. However, these exercises should be performed half-heartedly. In this case, it is important to correctly select the weight of the load on the simulators. It is desirable to perform strength exercises consistently on all muscle groups.

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"The most recommended activities are cyclic: horseback riding, walking (simple and Nordic), light running, swimming, rowing, cycling. On a cardio trainer, the speed of walking-jogging should start with 4-6 km per hour and constantly monitor the heart rate. For initial exercise, the heart rate should not increase by more than 40% of the initial heart rate. Exercises are best performed in the "comfort zone", at least 15-20 minutes," explained Semyonova.

At the same time, it is important to monitor breathing: it should not be delayed, it should not be disrupted from the rhythm, it is necessary to emphasize a prolonged relaxed exhalation.

The expert specified that breathing exercises will significantly reduce the risk of heart attack. Stretching should not be neglected either. Light stretching exercises will reduce the tone of blood vessels, promote relaxation. They are recommended to perform them at the beginning and at the end of classes, as well as in pauses of rest.

"Very useful to "cardiac" exercises of wave gymnastics. They can be recommended exercises with simulator Agashin, wave gymnastics Kudryashov, Chinese health gymnastics qigong. Before you start training, consult with a kinesio-specialist", - concluded Semenova.

Earlier, on February 3, Associate Professor of the Department of Sports Disciplines of the State University of Education Victoria Nikitinskaya told "Izvestia" that stretching exercises contribute to stretching the spine, stretching and pumping the main muscle groups, restoring and improving the quality of muscle fiber, as well as flexibility, mobility of joints. In addition, such an exercise reduces stress, reduces insomnia and increases efficiency.