Heart and vascular training. A set of exercises and recommendations from professionals. How to make your heart more resilient

Take care of your heart, what to do for this until it makes itself felt. Problems usually accumulate unnoticed, without appearing until a certain moment. Mortality due to heart disease is high on the list, with heart attacks and strokes becoming younger. That is why it is important to pay timely attention to the heart and blood vessels and strengthen them, first of all, through physical activity. Training the heart and developing endurance, stress on blood vessels - all these are important elements in the life of a healthy person.

Why is it necessary to stress the heart and blood vessels?

A decrease in the amount of C-reactive protein, which favors the appearance of inflammatory processes in the body.
Reducing blood pressure and triglycerides.
Raising good cholesterol levels.
Regulating blood sugar and insulin.
Weight loss.

Inactivity provokes problems with the heart and blood vessels. Cardiac training occurs when the strength of contractions increases and the heart rate increases during periods of exercise. At the same time, the blood vessels are also trained.

Exercises to train your heart

In fact, the range of such exercises is quite wide. Heart training 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 go for walks in the evening for 20 minutes, refuse the elevator. It is recommended to adhere to the following rules:

The optimal heart rate is one hundred twenty to one hundred thirty beats (not higher than 130 and lower than 110).
You cannot arrange training sessions lasting more than an hour (for weak blood vessels - 30 minutes).
Conduct these classes two or three times during the week.

Heart training by running is also beneficial. Don't turn it into a routine. Jogging three or four times a week for 20 minutes, monitor your condition. If you feel any discomfort, go for a walk.

Other factors

Stress, environment and nutrition gradually bring blood vessels into increased tone, which affects blood pressure. In such a situation, do not rely only on the help of pharmaceutical drugs; you need to restore full blood circulation, and above all in the capillaries. Training your heart and blood vessels will help you with this. Vibration exercises will be effective: in the morning in bed, raise your arms and legs, shake them for about two minutes. This is how the capillaries are vibrated and the lymph is redistributed, through which the body is cleansed of toxins and waste. It is advisable to repeat the exercise in the evening before bed.

Stop smoking.
Lose weight if you are overweight.
Follow your doctor's recommendations for taking medications.
Eat less salt.
Sleep 8-9 hours.
Eat a varied, wholesome, healthy diet.

“Panangin” nourishes and strengthens well, influencing metabolic processes in the heart, improving its functioning, preventing early aging of the myocardium, and preventing the appearance of atherosclerosis, high blood pressure, and arrhythmia. It is recommended for healthy people as a means to strengthen the heart muscle and for the prevention of vascular diseases. Panangin contains potassium and magnesium, which can also be obtained daily from food. Eat spinach, seaweed, lentils, oatmeal, sunflower seeds, wheat bran, flax oil, fish oil to cleanse blood vessels.

Heart training: pulse and its indicators

How to determine the intensity of training to achieve results? We determine the maximum heart rate, it is individual. You need to subtract the number of your age from 220. The result obtained is your maximum heart rate. The heart improves at 50-60% of the maximum heart rate. At the same time, the condition of the cardiovascular and respiratory systems improves. A rise in heart rate to 80% of the maximum covers a larger number of blood vessels, pulmonary ventilation increases, and the size and strength of the heart increases. Training in the red line zone (80-90% of the maximum) is carried out in good physical shape, under medical supervision.

We are developing further

Don't forget that training your heart and developing your endurance should receive equal attention. All stages of increasing the intensity of exercises must 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 or ride a bike several times a week, then morning exercises should be done daily. In addition to the previously recommended shaking and turning, we recommend a number of exercises for the heart and blood vessels:

Walking on your toes, raising your knees high.
Hands above your head in a lock, legs apart. Deep
Hands to the sides, bring them together, slap your shoulders.
Rotation of the arms forward - up - back and vice versa.
Simulation of cycling in a lying position.
Cross-shaped movements of the legs at a height of 30-40 centimeters from the floor in a lying position.

We remember: it is not the number of exercises and the intensity of the load that is important, but the regularity. The load should increase gradually. After it, relaxation is necessary so that the muscle fibers increase, and the heart muscle and blood vessels are strengthened and their endurance increases.

Strengthening the heart and folk recipes

It is very important that the heart muscle receives the necessary vitamins; training alone cannot do this. Here are some tips from healers:

Mix chopped dried apricots, walnuts, figs, lemon with peel, raisins, honey. Take 250 grams of everything. Keep refrigerated. Take a tablespoon three times a day.
Take a tablespoon of hawthorn for one and a half glasses of water and boil for thirty minutes. Drink a quarter glass three times before meals.
Take 10 grams of lemon balm, St. John's wort, birch leaves, 30 grams of fireweed. Steam a tablespoon per 300 ml of water. Take a glass three times a day.
Place a tablespoon of buckwheat in 500 ml of water and leave for 2 hours. Drink one glass three times.
Pour five tablespoons of rosemary herb into 100 ml of vodka and leave for 7 days. Take twenty-five drops three times half an hour before meals.

Under the influence of regular physical exercise, the overall endurance of the body increases, the heart goes into an economical operating mode - the frequency of contractions decreases and at the same time their strength increases. Dosed activity leads to improved blood supply to the myocardium and an increase in the rate of metabolic processes in it. Correct dosing of the load in the presence of cardiac diseases is carried out after ECG diagnostics with functional tests.

Read in this article

Why you should do exercises for your heart

The core layer of the heart is a muscle that contracts continuously throughout life. It is adversely affected by both physical activity and excessive physical activity, for which a person is not ready. Therefore, in order to maintain the heart and blood vessels in optimal shape, daily exercise in the form of special exercises is required. With adequate duration and intensity of exercise, the following changes occur in the body:

the intensity of metabolic processes increases;
body weight is normalized;
lung volume increases;
blood pressure and heart rate stabilize;
normal rhythm is restored;
the content of cholesterol and triglycerides in the blood decreases;
Central and peripheral blood circulation improves.

Is everyone allowed to exercise?

Cardiology patients require an individual approach to training. In order to determine changes in the heart muscle under the influence of stress, an electrocardiological study is performed at rest and after walking on a treadmill or riding a bicycle ergometer. The data obtained can help in choosing the degree of intensity of exercise that is not manifested by ischemic processes in the myocardium.

Basic rules for training

In order not to cause an exacerbation of heart and vascular diseases, as well as to benefit from exercise, you need to adhere to some rules:

before class, measure blood pressure and pulse rate;
determine the optimal physiological range of heart rate;
exercise no earlier than 1.5 - 2 hours after eating;
If you experience heart pain, dizziness or severe shortness of breath, stop training;
Cardio exercises (walking, running, swimming, cycling) are most suitable for strengthening the heart;

the pace of classes is preferably slow or medium, and the duration is at least half an hour a day;
sudden movements and increasing the level of intensity without prior preparation are prohibited.

To determine the intensity of an activity, focus on your heart rate. First of all, you need to determine its maximum. To do this, age is subtracted from 220. You absolutely cannot go beyond this limit. To obtain a good training effect in satisfactory condition, it is recommended to stick to 50 to 75% of the maximum number of contractions.

Useful exercises for the heart muscle

A correctly composed gymnastics complex consists of a 5-10 minute introductory part - warm-up. At this time, simple exercises are performed on all major muscle groups. This is done in order to prepare the joints and muscle tissue for training.

This is followed by the main stage lasting from 15 to 25 minutes. After it is done, you need to walk at a calm pace and stretch until your heart rate returns to its previous limits.

To strengthen the heart

First, you need to carry out 5 - 8 breathing cycles, the duration of inhalation and exhalation is equal to the maximum comfortable duration. This is followed by a cycle of exhalations, which are 2 times longer than the inhalation. For example, inhale for 3 counts, exhale for 6. The total duration is approximately 5 - 7 minutes. After such loads are easily tolerated, exercises begin with holding the breath - first after inhalation, and then after exhalation.

Each stage should gradually increase in time. The main thing is to carry out such exercises every day and without excessive stress.

For information on breathing exercises that are aimed at preventing the development of cardiovascular diseases, watch this video:

For a healthier heart

Particular attention in the initial stages of coronary blood flow disturbance is given to exercises on the shoulder girdle. It should be taken into account that if there is pain in the heart, then you can start exercising only after an ECG examination.

Physical therapy to improve blood circulation in the myocardium may consist of the following exercises:

Rotate your arms in a large circle while standing.
Dumbbells weighing from 500 g (an alternative is plastic bottles with water) are lifted by bending the arms at the elbows in the direction from bottom to top to the shoulders.
The lowered arms with dumbbells are raised from below to shoulder level, and after mastering, they are brought above the head.
Push-ups, starting with 5 reps from the wall. Hands rest at shoulder level. As you practice, the height of the support should gradually decrease. Do not hold your breath.
Squats at a comfortable level.

Initially, the number of repetitions can be 10 or even less, but then, with regular exercise, it should be increased to 50.

For heart disease

To restore normal functioning of the heart muscle in the presence of pathology of the heart and blood vessels, one of the options is the following complex:

The preparatory stage is circular movements of the ankle joints in a sitting position, lifting on the toes and moving the knees while standing, rotating the pelvis in a circle and bending the torso to the side. Each exercise is repeated 8 times in both directions.
Walking on the inside, outside of the foot. Then walk in place or walk in nature for 15 minutes. Gradually, you can add high knee raises or a half-squat movement.
The final stage is 10 minutes of restorative breathing.

Therapeutic exercise for ischemic heart disease

During movement, the pulse should not increase more than 100 - 120 beats per minute. You can increase the intensity and duration of training only after 2.5 months. After six months of regular exercise, walking is replaced by light running.

Physical activity for diseases of the heart and blood vessels must be strictly dosed; before starting it, you need to consult with your doctor and undergo an ECG. To strengthen the heart, therapeutic complexes with gradually increasing duration and intensity are recommended. Breathing exercises can be used even in old age and in the presence of moderate circulatory failure.

Useful video

Watch this video about exercises for heart disease:

Read also

Simple breathing exercises for the heart can work wonders. It will help with tachycardia, arrhythmia, aneurysm, to restore and strengthen the walls of blood vessels after surgery. What to do?

In some cases, exercises for arrhythmias can help control rhythm disturbances. This can be physical exercise, breathing, Nordic walking and running. Complete treatment of arrhythmia without a set of exercises is extremely rarely carried out. What complex should be done?

Options for how to strengthen the heart depend mainly on its condition. They also affect blood vessels and nerves. For example, in old age, exercise will support the heart muscle. After a heart attack, folk remedies can be prescribed for arrhythmia.

For most patients, cardio training for the heart is simply necessary. Any cardiologist will confirm their benefits, and most strengthening exercises can be done at home. If your heart hurts after exercise, it means something is not being done correctly. Caution is required after surgery.

You need to train your heart. However, not all physical activity for arrhythmia is permissible. What are the permissible loads for sinus and atrial fibrillation? Is it possible to play sports at all? If arrhythmia is detected in children, is sport taboo? Why does arrhythmia occur after exercise?

Therefore, the good boy Denis Borisov, in my person, today will tell you many interesting and vital things about correct and incorrect heart training.

ATTENTION!!!

Before you do anything, think about why you need it and carefully study the instructions. Do not take medications unless directed by your doctor, and do not try to cure yourself. Many medications have contraindications and can harm your health! It’s better not to do some things without skill and knowledge. Your life completely depends on it! All examples given (above/below) are for informational purposes only.

Human heart

By regularly driving blood through the entire body, it creates such monstrous pressure that it can push a stream of blood to a length of 9 meters. The human heart is incredibly resilient. It is constantly, without rest, decreasing, reaching a monstrous figure - more than 40,000,000. cuts per year. Such a fantastically large load does not go in vain and is the reason for the very gloomy statistics of cardiovascular diseases in the modern world. “Motors” very often either use them incorrectly or destroy their “motor resource” by operating in the wrong mode. Meanwhile, it is very easy to adjust the functioning of the heart and train it. And a little later I will tell you about the correct and effective methods of training the cardiovascular system.

By the way, those who think that they don’t particularly need this: they say, I don’t see the practical value of heart training! YOU guys and girls are very wrong because a trained heart increases functionality and endurance. It happens that a person is very physically strong, and after working for 30-60 seconds he is all sweaty and begins to choke, although there seems to be strength in the muscles. This happens especially often among those guys who engage in martial arts. You look, the person seems to be healthy, and a minute later he’s all red and with his mouth open - take it and do with him what you want. Why is that?

Cardiovascular system and endurance

The heart is, in a broad sense, an electrical “pump” that constantly drives blood through the pipes (vessels) of our body. This system, in general, is called the cardiovascular system! Its task is to supply all the cells and organs of our body with the necessary amount of oxygen and other nutrients necessary for life. Once you understand this, you can see several relationships that are important for understanding the efficient functioning of the heart.

The larger the body, the more blood it needs.

The larger the heart, the more blood it pumps at a time (more oxygen at a time).

The smaller the heart, the more often it must contract to pump the required volume of blood.

The larger the heart, the less often it must contract to pump the required volume of blood.

The less often the heart contracts, the less it wears out over a lifetime.

For bodybuilders or other fans of strength sports, this is especially important, because in our case the situation is complicated by a large amount of muscle mass. Every extra 10 kg of muscle requires about 3 liters of additional oxygen per minute.

In an average person, 1 liter of blood carries an average of 160 ml of oxygen. If we multiply this amount of oxygen by the amount of blood pumped per minute (which depends on heart rate), we get the amount of oxygen delivered by blood per minute. If the load is very intense (180-190 heart rate per minute), then most average people will get about 4 liters of oxygen per minute.

Now imagine two twin brothers on a treadmill. One weighs 70 kg, and the second is a jock and weighs 80 kg. So they ran. For the first, 4 liters of oxygen is enough for comfortable running, but for the second, for comfort, you need to pump not 4, but 6-7 liters of blood (to nourish the muscles). And the heart, if it is the same size as its brother’s and contracts at the same speed, will not have time to satisfy all organs with a sufficient amount of oxygen. The jock will very quickly begin to choke and will be forced to slow down. Sadness...

How to fix it? Either reduce oxygen consumption (lose weight, which is not acceptable), or increase the volume of the heart and blood pumped at a time. This, in fact, is the meaning of training the heart - to increase its internal volume.

The larger the heart volume, the more nutrients the heart receives at a time.

L and D – cardiac hypertrophy.

Please note that I said increasing the volume of the heart, not increasing the size of the heart. These are very important things. Because the first is very useful, and the second, on the contrary, is very harmful! The fact is that cardiac hypertrophy can be good and bad. When the increase in volume occurs due to stretching of the walls of the heart muscle (L-hypertrophy) - this is very good! This allows us to pump more blood at a time - which is what we need. But when the heart grows due to thickening of the walls of the heart muscle (D - hypertrophy) - this is very bad. This is the so-called myocardial hypertrophy due to a diastole defect. In general, such an unpleasant thing as a heart attack is the consequences of precisely such changes in the heart.

How to train your heart well?

How to achieve good hypertrophy and avoid bad? Everything is very simple. There is no need to work at a pulse close to maximum (180-190 beats)! You need to work long and often at an average pulse (110-140) beats per minute. For most, a pulse of 120-130 beats per minute is most often ideal. An average healthy person at rest has a pulse of 70 beats per minute. When such a person begins to do some kind of cyclical long-term work (training with weights, running or walking quickly), his pulse begins to increase in order to supply all the organs of the body with an increased amount of oxygen due to the load. His pulse reached 130 beats per minute. A person in this situation can stabilize the load and continue working without increasing intensity. If he continues this training for an hour, the “flexibility” of his heart will begin to improve. The muscles will drive a huge amount of blood through the heart, and it will gradually begin to stretch. If you train this way often (from 3 times a week for 60 minutes), then over time the heart will stretch and its volume will increase significantly. Accordingly, the volume of blood pumped per pulse beat will increase, endurance will increase, and the number of pulse beats at rest will decrease.

How much can you “stretch” your heart? Twice is very likely. 50% guaranteed. In an ordinary person, most often the heart volume is about 600 ml. In a trained athlete, 1,200 ml is a fairly common result. Unique athletes (MSM skiers, runners) have 1,500-1,800 ml. But this is already the level of an Olympic champion.

How quickly can you “stretch” your heart? For a pronounced result, 6 months are enough. With three workouts a week for 60 minutes, the heart stretches by 30-40% in six months. If you can do this type of training every day, you can expect an increase in heart rate of 50% or more. In general, there is a very simple rule: the more time during the week the heart works at the desired pulse rate (120-130), the more and faster it stretches. With such an “easy” training regimen, no harmful changes occur in the heart, which will be discussed a little later. In this mode, the heart, due to constant pumping of a large amount of blood, is forced to “stretch” in volume. Over time, you will have to increase the intensity of your activities in order to stay in the desired zone (120-130) heart rate, because... your heart will learn to pump more oxygen at a time. And the load, which at the beginning was sufficient to increase the heart rate to 130 beats per minute, will eventually drop to 120, then 110...100...etc. Fine. How to train in practice?

Your aim:

Achieve an increase in heart rate to 120-130 beats per minute;

You don't have to run to achieve this. Most often, doctors and trainers recommend running to train the heart. Why? Probably stereotype and simplicity. There is no need to explain to the client why. He told me to run and went to the trainer’s room to drink tea. Very convenient, really.

In fact, the heart doesn't care at all. The volume of blood that it must pump to support physical activity is important to the heart. And what kind of physical activity there will be is not important at all. The main thing is that the desired pulse is maintained without “holes” and strong “peaks”. This can be achieved very easily by training with iron. You will only need to reduce the weight and do the approaches often enough so that your heart rate does not drop below 110-120 beats per minute. For example, you do 10-15 reps of the bench press, rest for 30 seconds (or all at once), do a set of bent-over rows, rest for 30 seconds and repeat the procedure again. 5 cycles (approaches) will take about 10 minutes. We did 6 of these “double approaches” per workout - and we get the required 60 minutes in the desired heart rate range.

The cardiovascular system

An alternative can be anything: boxing, swimming, running, jumping rope. Any reasonably intense work. You can simply get into the habit of walking at a very brisk pace three times a week in your neighborhood. The main thing here is to control your heart rate.

There are two main ways to control heart rate: simple and fashionable. The essence of the first is that you place the middle finger of your right hand in the area of your left wrist on the inside (at the base of the thumb, this is where the nurse measures your pulse) or in the area of the carotid artery (on the left side of the neck) and, feeling the pulsation, count the beats in 6 seconds (let’s say you got 10 beats), then multiply the result by 10 to find out the number of beats per minute (10X10=100). You need to place your middle finger (the thumb and index finger have their own strong pulsation and can get confusing). The longer period of time you count, the more accurate the result. You can count your pulse in 15 seconds and multiply by 4.

A more fashionable way is to buy a heart rate monitor, which shows you your heart rate in real time with the accuracy of an ECG. This gadget costs about $50-100 and consists of a collar with a sensor that hangs under the chest using an elastic belt and a display in the form of a regular wristwatch. This is a very accurate method that will help you a lot if you decide to train your heart or burn fat. After all, low-intensity exercise is not only beneficial for training your heart. They, moreover, lead to the best fat burning, as we talked about earlier.

Myocardial dystrophy - “sports heart” disease

Okay, now let's look at the situation if we increase the intensity above 130 beats per minute. What happens to our heart during maximum contractions? With an average load, the heart, in order to pump blood, contracts and stretches completely, relaxing. This “relaxation” between contractions is called diastole. When the intensity of exercise is critical (heart rate 180-200 per minute), the heart is forced to contract very often and does not have time to stretch (relax) completely - diastole disappears. Before you have time to relax, you need to contract again! Internal tension of the heart arises, and blood does not pass through it well, which leads to hypoxia and the formation of lactic acid. The process is absolutely identical to muscle pumping. Acidification occurs, which leads to growth of the walls of the heart (hypertrophy). And if acidification continues for too long or too often, this leads to the death (necrosis) of heart cells. These are microinfarctions that the athlete usually does not notice. Everything would be fine, but the “dead” heart cells turn into connective tissue, which is “dead” ballast (it does not contract and conducts electrical impulses poorly - it only interferes!). In other words, the heart can be large because of such “dead” tissue, but the useful part of the heart (living heart cells) can be small. This is myocardial dystrophy or so-called. "athletic heart"

Myocardial dystrophy develops due to a diastole defect (heart rate 180-200 per minute) and is the cause of death of many athletes due to cardiac arrest. Most deaths occur during sleep. But the cause is still microinfarctions obtained during very intense training.

I often see how trainers begin to drive teenagers or adult beginners according to the principle “The tougher, the faster they will get used to it.” This is pure lack of knowledge. It is imperative to take into account the person’s preparedness and the state of his cardiovascular system. I will give two examples.

Section. Two people: an experienced one and a beginner. The coach gives them intense work (crossfit, running, sparring, iron, etc. no matter what). But an experienced heart is trained and has a stretched volume of 1,000 - 1,200 ml. And the beginner has a heart with a volume of 600 ml. Problem: what will happen? Answer: An experienced person’s heart rate will rise to 130, and he will complete the workout without any problems with benefits for the heart. But for a beginner, the heart rate will jump to 180-200... He will be red and out of breath. “Come on,” the coach shouts. - More!". And the beginner’s heart gradually dies at this time, causing micro-infarctions due to the diastole effect. A beginner does not train his heart, but ruins it, earning myocardial dystrophy. And I see this regularly in many sections.

Two guys came to training. One weighs 60 kg, and the second - 90 kg. Their level of physical fitness is the same. The trainer therefore gives them the same level of intensity. Question: What will happen? Answer: Guys have the same heart size (600 ml), but the size of the “consumers” is different. The first heart size is enough to be in the heart rate range of 130, but the second needs to “feed” one and a half times more cells! The second one, with the same load, has a heart rate of 180-200! Microinfarctions and myocardial dystrophy!

Heart and gym

The problem is that cell death (myocardial dystrophy) is for life. You will be able to stretch the “living” part of the heart with proper training in the future, but your “dead” part of the heart is with you forever, and it will always limit the work of the healthy part.

It is often said that barbell exercises are bad for the heart. They say it's better to run. This is not true because it doesn't matter what kind of physical activity you do. Only its level matters. You need to stay in the required (useful) range of loads for training. By the way, the gym in this regard is quite a useful thing. The pulse usually does not rise above 130-140 beats (which is good). But the heart of bodybuilders is usually quite weak for two other reasons:

Large size of oxygen “consumers” with an average heart size;

Long rest between sets when the heart rate drops below 100 beats.

If bodybuilders trained with shorter rest periods between sets, they would be smaller in size but with a much stronger cardiovascular system. On the other hand, a bodybuilder's heart will often be better trained than that of a weightlifter or powerlifter (due to the amount of rest between sets).

Well, I hope you were interested in understanding this issue. Try to improve yourself while being reasonable, friends. And the balance between the heart and muscles is an important part of such intelligence. Remember Arnold or Turchinsky with their heart problems and do not repeat their mistakes.

Friends, hello everyone. Today we have a very important topic, namely training the heart and developing endurance, for the most part we will talk about the heart, because it is the most important muscle in our body. Our precious health depends on fitness and heart size.

The human heart is very strong and very resilient. For it constantly drives blood through the whole body, it constantly, without any rest, contracts and contracts. Do you know why I named the topic: heart training and endurance development? This is especially for some figures, they say, who are not interested in training the heart, give them a bitsuha. Oh, these beachgoers :). However, friends, you are very mistaken, because: a trained heart increases the functionality and endurance of the body as a whole.

The heart constantly pumps blood through the vessels of our body. In fact, this system is the cardiovascular system of the human body, whose task is to supply all organs of our body with the necessary amount of oxygen and other nutrients that are so important for life.

Why is the heart so important for bodybuilders?

The fact is that, the larger the body, the more blood it needs. And the more blood the heart needs, the larger the heart must be, or the more often it must contract. In bodybuilding, I think the situation is clear to everyone, we are constantly gaining muscle mass, therefore, every kilogram of muscle gained (for example, 10 kg gained will require about 3 liters of additional oxygen per minute). In this case, if the body weight has increased and the heart is not trained, then it will not have time to satisfy all organs with a sufficient amount of oxygen and other nutrients. In terms of training, you will have to reduce the intensity of the workout, because you quickly begin to get out of breath.

How to deal with this bullshit?

It is necessary to increase the internal volume of the heart and the blood that is distilled at a time. Please note that I said increase the volume of the heart , not INCREASE HEART SIZE. These are different things that inexperienced people sometimes perceive as one and the same. This is not true.

Enlarged heart can be BAD or GOOD:

If the increase in volume occurs due to stretching of the walls of the heart muscle (so-called L-hypertrophy) - then this is very good!!! This is what we need, because it allows us to pump more blood at a time.
But if the heart grows due to thickening of the walls of the heart muscle (this is called D - hypertrophy) - then this is bad!

Okay, how then to increase the internal volume of the heart?

You need to perform cardio workouts (for example, walking or running) at an average heart rate (110-140 beats per minute). The main thing is that the pulse is 110-140 beats per minute!

Why walk or run?

When a person begins to run or train with iron or walk quickly (does cardio), then his pulse begins to increase in order to supply all the organs of our body. Those. at rest, a person’s pulse is about 70 beats per minute, when fast walking or running (cardio) begins, the pulse begins to jump (this is what we need to train the heart) and We need to reach an average heart rate, which is about 110-140 beats per minute. When you reach this heart rate, there is no need to change the intensity, just continue the workout. Those. you can’t increase the intensity (if you increase it), the heart rate will jump even more (up to 180-190 beats per minute) this is not good in terms of training the heart!

CONCLUSION: if your goal is heart training, you need to raise your heart rate to 110-140 beats per minute (BUT NOT MORE) and maintain such a heart rate for a long time (from 15 to 60 minutes, it depends on your current time, and your time that specifically dedicated to heart training). For example, during the entire time I trained my heart (the last time was in the summer), I trained it for only 15 minutes, 3 times a week. And for some it is important to do it faster (i.e. speed up this process), he trains it for 60 minutes, 3 times a week. I think the point is clear.

How to control your pulse?

The best thing, of course, is to buy a heart rate monitor! This is such a fashionable piece of garbage that is hung with an elastic belt under the chest and the display is attached to the wrist, looking like an ordinary watch on the wrist (the pulse will be shown there). It costs about 50-100 bucks. For the majors - this is it.

Another way is manual. For ordinary guys :) You will have to use your right hand to place your middle finger (only the middle, thumb and index finger will not work because they themselves have a strong pulsation, this can confuse you) so here it is take your middle finger and place it on your left wrist (on the inside) or in the area of the carotid artery (on the neck) and now you need to feel the pulse. After you have found your pulse, you need to count the number of beats in 6 seconds. Let's say you get 8 hits in 6 seconds, your actions are as follows: multiply the result by 10. That is our result was 8 beats, therefore 8x10 = 80 beats per minute.

Alternative to running or walking

By the way, friends. You don't have to run or walk fast to achieve these goals (110-140 beats per minute). It doesn’t matter to the heart what the load is (whether it’s running, whether it’s training with iron or boxing, swimming, jumping rope or anything else), it’s important to give it the required pulse (110-140 beats per minute). Only in this case, everything will be ok.

I hope you found it interesting to see this writing; I tried to be concise in my writing, until we meet again.

Best regards, administrator.