Physical training medicine.
Physical activity - the cheapest, affordable and sure way to prevent cardiovascular disease. How to use this "medicine" we read further. This is not about sports (which is also good), namely on the activity, and any: walking the dog, cleaning the home, climbing stairs, no elevator, dancing, digging in the garden ... Effort little results - impressive. First, the results. So, even a small (but regular!) Physical activity:
Lowers blood pressure. In hypertensive pressure reduced by 8 to 6 mm Hg. On average, the same results can also be achieved by conventional medicaments. The question is, why take medicine when you can do without them?
Reduces the concentration of cholesterol in the blood. If you are not a vegetarian - that is, eat meat, cheese, eggs, milk, - the cholesterol in your body enough. Connecting to other substances, it forms a low density lipoproteins ("bad") and high ("good") density. "Bad" lipoproteins adhere to the walls of blood vessels, narrow the lumen of the arteries - as a result of disturbed blood flow.
"Good" to protect vessels: take excess cholesterol from cells, prevent the occurrence of atherosclerotic plaques. Pharmacological factors that may affect the "good" lipoprotein little. Basically it nicotinic acid. Of two non-drug - alcohol and physical activity. Recommend to consume alcohol in our country hardly worth it - it means so well used. Can not be said about the exercise.
Considered normal total cholesterol levels below 5 mmol / l. Trained vessels. They become more elastic, retain elasticity and tone, ie. E. Less susceptible to atherosclerosis and other pathologies. Prevents the occurrence of blood clots. Under normal circumstances, platelets (blood cells) are glued together to stop the bleeding. If there is a cut, platelets attack the wound site to cause vasospasm, and then secrete large amounts of active substances which form a thrombus. Possible effects - angina pectoris, myocardial infarction, stroke, cerebrovascular accident. Exercise caution these processes.
Increases the threshold of cardiac arrhythmias. In other words, exercise not only vessels but also the heart, reducing the risk of cardiac arrest. Increases the tone of the parasympathetic nervous system. Basically, our body is controlled by the two systems - the parasympathetic and sympathetic. In sedentary, "civilized" way of life, usually dominated by the tone of the sympathetic nervous system. This leads to adverse effects, including the development of coronary heart disease, hypertension and even sudden death. Parasympathetic tone opposes such a development.
Improves mental status. Motor activity "distraction" from stress, negative emotions, increases self-esteem. In other words, the nerve pass into the physical load. That's all the facts are proven by science. And now about how to achieve the results described.
Health enough daily 30-minute walk. Walk briskly desirable. To improve fitness and improve physical fitness, will have to deal more intensively. But first you need to calculate the intensity of the exercise. There is a simple way. Determine the maximum number of heartbeats, a person can achieve, no matter what exercise he may perform:
220 - age = max. number of heartbeats.
For example, if a man 50 years old, his maximum heart rate is 170 beats per minute. Some variation is possible. But, in essence, is the threshold for him. More than this level, no matter how strained, he can not achieve. To improve the health ordinary man enough to train at 70% of maximum heart rate. But those ten years, more than from the table to the car, did not go, it is better to start with 50%.
More trained - from 60-70 and gradually bring to 80-90. Control the load can be, considering the pulse. There is a way easier. If, during a brisk walk, you can calmly talk with someone and there is no shortness of breath, then, is the level of 50-60% of maximum. Be prepared for the fact that, immediately put himself in good shape will not work. And at all costs tend to peak is not necessary. It may even be dangerous, especially if there is some hidden disease.
The best option - to train every day. Or at least three times a week for 30-40 minutes at 50-70 of the maximum frequency. If you do not comply with these minimum recommendations, the risk of cardiovascular disease increases by 1.5 times.
Training for patients.
Since the possibility of sick people still limited, before starting a class, you need to find out what the load is safe for them. The formula for calculating the maximum heart rate, as discussed above, in this case, is not suitable. For example, a person suffering from coronary heart disease, is engaged at the level of 70 percent of the maximum (the formula for healthy), and he has a bout of angina.
Hence, for it is already a threshold level, and optimum loading is 10-20% lower. The appearance of pain in the heart, discomfort, excessive weakness says that a person has reached the maximum level and the load must be stopped. Pass this border is dangerous. To physical activity did not provoke unpleasant situation need monitoring by a physician.
Reasonable or insane.
As with any medication, exercise and have contraindications risk of overdose. It is important to catch the word "reasonable", because there's also a crazy physical activity, which can lead to disastrous results. A striking example of this - horticultural myocardial infarction. Spring gardeners that all winter, "lying on the stove," wake up and develop a storm of activity on their sites. Unfortunately, not all of it endure.
Physical exercises are not safe for people with congenital abnormalities of the cardiovascular system. Important time to pay attention to the danger signs. If there was excessive shortness of breath, irregular cardiac rhythm, weakness, dizziness, in the worst case retrosternal pain, you should immediately stop the load. Older people may be a risk factor for atherosclerosis hidden, which does not manifest clinically. That there was no trouble, it is best before starting some physical activity, be examined by a doctor and find out what you "godites."
In line with such accessible and effective means of recovery, as morning exercise, adherence of the day and a proper diet, it is worth improving walking. It has no contraindications and unlike visits to the gym or the pool does not require any financial burden. Nordic Walking is suitable for all, without exception, regardless of age. Particularly useful to deal with it for older people who can not afford other, more intensive physical activity.
Specialists from different countries consider recreational walking a wonderful way to maintain immunity and well being for years to come. Americans, in particular, noted that people passing daily 6-8 km, retains its optimum weight. Obvious, and the fact that walking is beneficial to cardiac function, blood circulation, respiratory system, strengthens muscles, has a positive emotional impact.
This is the available physical load, which employs large groups of muscles and joints, including those which function as so-called peripheral heart. As a result, improves blood flow throughout the body, particularly in the abdominal cavity that is important for the organism. When walking the movement of the chest and pelvis massage the liver, spleen, pancreas, which contributes to strengthening the process of digestion.
Do not jump in the pool with his head.
Nordic Walking technique, described in detail in the "Encyclopedia of healthy lifestyle", edited by Gennady Gortseva provides strictly metered load that each person defines himself. Do not jump in the pool with his head, and never seek to set personal bests. During and after school should not show a sense of fatigue. If this happens, it means that you have exceeded your norm and gave your body a very heavy load. In the next lesson necessarily correct this mistake.
Do not seek to immediately build up speed. It is better to pay attention to the training of endurance. Do not forget to monitor your pulse. Individuals 20 to 30 years, he must be within 145-155 beats per minute, from 30 to 40 years - 135-145 40 to 50 years - 125-135 50 to 60 years - 110-120 from 60 to 70 years - 110 beats.
People who do not have a good physical preparation, it is recommended to start with a class recreational walking 60-70 steps per minute. Walking in the early stages can last for 30-40 minutes. Should be increased gradually during classes, extending them to one, and later to the hour and a half. The same stroller walking is recommended for people aged 70 to 90 years. By taking the time pass 2-3 km, and your body will thank you for that support.
Stay in motion.
Before starting the course, select the appropriate route. It should be as removed from the roadway and parking lots. It is advisable to come across on your way as much as possible obstacles in the form of gullies, hills or scrub land. This forces you to go the distance at different speeds or even to alternate walking with running.
On the chosen route is required to schedule a stop where you can relax a bit and do some exercise. A set of exercises can be arbitrary. We offer a rough plan of employment by improving walking for men over 60 and women over 55 years old. People in this age group are recommended for long distance 900-1000 meters in several stages, with stops.
Stage 1. To the first stop you will pass 100-150 m at a rate of 60-70 steps per minute in conjunction with the performance of breathing exercises. 3 simple steps to raise your hands up and take a breath, the following 3 steps hands down and exhale. Do this exercise for 30-40 seconds.
1st stop. Starting position - feet shoulder width apart, arms bent at the elbows, fingers, hands touching the shoulders. Without taking his hands from his shoulders, make a circular motion with his elbows on the first 4 counts forward the following four accounts - back. Starting position - feet shoulder width apart, hands take a wide gymnastic stick. For the first 2 bill put your hands up, for the next 2 accounts - drop them behind her back down. Repeat the same process in reverse order.
2nd stage. Walking (70 m) at a rate of 70-90 steps per minute with the performance of breathing exercises in a racing rhythm: 2 steps - hands up, breath. The following 2 steps - hands down, exhale. Perform for 20-30 seconds.
2nd stop. I. n. - Feet shoulder width apart, arms bent at the elbows, hands are at chest level. 3 bills dramatically pull your arms forward, straightening their elbows on the fourth - the rotation of the trunk to the side while diverting direct hand back. Starting position - feet wider than shoulders. Follow tilts left and right alternately show of hands (second hand while sliding along the body and reaches down).
3rd stage. Walking (50 m) at a rate of 70-90 steps per minute. Hands while walking bent at the elbows. 3rd stop. Starting position - feet wider than shoulder width, hands on his belt. For the first three accounts bend forward and touch the ground hands on the fourth count straighten. Starting position - feet shoulder width apart, hands on his belt. Follow the circular rotation of the body alternately left and right for four counts in each direction.
4th stage. Walking (70 m) at a rate of 70-90 steps per minute. 4th stop. Starting position - feet shoulder width apart, arms at the castle behind. Bend forward at the same time diverting arms back. Stage 5. Walking (100 m) at a rate of 70-90 steps per minute. 5th stop. Starting position - stop standing against a tree, his feet 40 yards from the tree. Pushed away from the trunk as you can, and then repeat the exercise, making 2-fold less than the amount of push-ups that were able to do the first time.
Starting position - poluprised with support from behind the bench or on the trunk of a tree standing behind you. Perform deep squat without lifting your feet off the ground. After each squat back in and out. n.
Step 6. Walking (50 m) at a rate of 90-120 steps per minute. 6th stop. Starting position - sit down on a bench or on the stump, his hands apart. Bend forward, touching his feet. Starting position - sitting there, legs apart, as much as possible. Alternately bend to the right and left leg.
7th stage. Walking (50 m) at a rate of 90-120 steps per minute. 7th stop. Starting position - feet shoulder width apart, hands, straighten the front at chest level. Do kick their feet, trying to get the left toe right wrist, and vice versa. Starting position - arms hanging freely along the body. At "one" sit down and hugging her knees, "two" - straighten your legs, but do not lower your hands, "three" - again, sit down, "four" - and go back to. n.
8th stage. Walking (75 m) at a rate of 90-120 steps per minute. 8th stop. Starting position - hands on your hips. Walked slowly, raising her knees. Make 15-20 steps. Its original position - the same. Squat, pulling his hands before him.
9th stage. Walking (100 m) at a rate of 90-120 steps per minute. 9th stop. Starting position - lying on a bench or on the ground (podsteliv gym mat), hands behind head. Lift the legs and follow them skrestnye movement ("scissors") for 20 seconds. Its original position - the same. Lift your legs up, bend their knees, then straighten and lower.
10th stage. Walking (75 m) at a rate of 90-120 steps per minute. 10th stop. Walking in place with an emphasis on the coordination of hands:
step right foot, right hand to the shoulder;
step left, the left hand to the shoulder;
Step right, right hand up;
step left, left hand up;
step right, the right hand to the shoulder;
step left, the left hand to the shoulder;
Step right, right hand down;
step left, left hand down.
11-th stage. Walking (75 m) at a rate of 70-90 steps per minute.
11th stop. Starting position - feet together, arms hanging loosely along the body. Raise your hands up to the sides and also through the lower side. Repeat for 30-40 seconds.
12th stage. Walking (100 m) at a rate of 60-70 steps per minute. 12th stop. Perform each exercise that you did at the previous stop. Then, restore breathing. Take a deep breath and relaxed lower hands with a slight forward lean.
Men 40-60 years and women 35-55 years of age can increase the length of the path of health up to 1500 m and at the stops to make at their discretion more complex exercise. For men aged 25-40 and women 20-35 years of optimal length of the route - 3 km.
Walking along the vertical.
Suddenly the storm clouds passed over or pouring buckets rain - not a hindrance to practice. In this case, you can use the so-called method of vertical distance. It is nothing like walking in the usual interfloor stairs. As a result, walk up the stairs, especially if you will walk through a step, will strengthen your calf muscles, increase the mobility of the ankle and hip joints, improve the coordination of movements.
Vertical walking has its own specifics. First of all, learn how to climb stairs. Leg not put on the toe and on the whole foot, leaning on it entirely. This will prevent the possible development of flat feet, keeping the transverse arch of the foot. Tread smoothly and evenly, without sudden jerks. Pay attention to your posture. Note that at any walking and vertical especially stooping and can not strongly tilted forward housing.
Properly adjust the load. Start climbing the 2-3 second floors. In the second stage Overcome 3-4 floors. Gradually, as the training of the body rise higher and higher. Do not forget to monitor your heart rate - it should always be normal. 2-3 months after the start of training, try to climb over the step. Initially, you can help yourself, holding on to the railing. But do not get used to it and eventually try to do without additional support.
The basic principle of the vertical distance is not in the speed. Increase in the rate to anything here. Keep it smooth and quiet. The load is increased only by increasing the duration of training. If desired, feeling well prepared physically, you can walk up the stairs empty-handed, and with some weights - bottles filled with water, with heavy bags, free weights.
Outfit from head to toe.
Catching Nordic Walking is very important to select the right equipment. When choosing a costume guided by the quality of the material. The fabric should have excellent hygroscopic, low thermal conductivity and thus perfectly protect the body from the wind.
In the summer you will need lightweight tracksuit. For training in cool and cold weather, the best option would be a woolen knitwear. In windy weather, experts in the field of hygiene recommended over wool suit to wear light loose shirts and pants windproof fabric.
Not worth much to be warmed. Do not forget that you will be an active movement in the case of overheating of the body facing cooling at bus stops, that does not exclude the likelihood of colds. In addition, an excessive amount of clothing will hamper your movements and will not allow to train fully. This in turn will reduce the effectiveness of training.
In cold weather, your hands should wear warm gloves - leather with thick fur or wool, and associated double edged percale. These mittens in snow or rain does not get wet and will serve as a good defense by relying on the bench, tree stumps or tree trunks.
Autumn, winter and spring, you will need headgear. It is best to have a wool cap sports, specifically provided for employment by improving walking. Be sure to hem it from the inside with a thick cloth. On the one hand, it will protect your scalp from blowing and hypothermia, on the other - would not allow her vzmoknut as absorbs catching while walking sweat. From rain such a cap, unfortunately, will not be able to protect. Therefore, in the case of precipitation is better to put on top of the lighter, but dense cap bolonevy hood.
Of great importance is walking shoes. Like any other sports shoes, it should be flexible, light and breathable. But because training for improving walking are usually not in the gym and on the street, to the shoe additional requirements. It should be waterproof and preferably with thick soles.
The best option for employment by improving walking considered special motocross slippers. They are made of leather or synthetic leather, have a strong thick sole with more thickening under the heel. Soled they made cuts, which ensures the safety walk in slush and ice.
If you do not possess anything but ordinary sneakers or rubber shoes like them, try them with a slightly improved. Cut and attach to shoes rubber soles 3-4 mm thick, and on top of them - one more footbed of the same thickness of the felt cloth. To insoles did not get off, secure them with glue or sew together.
In normal sneakers can be embedded thick insole cut from the tops of old boots. Try to choose the most dense part of the boots, as a loose felt unsuitable for this purpose.
Neither bad weather nor the lack of time and energy should not be a reason to cancel classes. In order to achieve tangible results, it is desirable to train every day or 4-5 times a week. Adhering to such a system, you are already 2 months notice a positive effect on your body away.
Nordic Walking requires a highly individual approach. Any load must be proportionate to your body. Do not seek to immediately increase the speed and length of the route. Pleasure from activities that tide courage and strength after training - a sure sign of properly selected load.
Statistics show that people older than 30 years are beginning to reduce locomotor activity. And this depends directly on the rate of aging. To prevent this undesirable process by using the Nordic Walking. Therefore, do not delay it indefinitely and tomorrow start training. Unless, of course, want to preserve youth, beauty and health.