Thus, we consider
quite widely, but not forget about the sport.
So, for readability, we'll select the
three types of physical activities: static,
for which there is long-term stress
individual muscle groups (eg, forced
working posture, which have to spend
time), dynamic, when the
groups of muscles alternating tension and relaxation
(Such as walking, jogging, swimming) and "explosive"
characterized by very strong and short-term
muscle tension (eg, heavy lifting).
There is, moreover, and mixed types, as well as
physical inactivity (lack of any type of loads
except, of course, minimal muscle
activities). Their analysis, we start with the dynamic
types of loads, then it will be easier to disassemble
other species.
dynamic loads may be low, medium
and high intensity. What is happening in
body at a low dynamic load
(Eg, walking)? Working muscles
requiresmoreoxygen, so the heart
strengthens its cuts and speeds up them. Cardiac
muscle trains , it is activated
metabolism and enhanced recovery
processes. Activated by the hormonal system
adrenal and thyroid gland (a case of obesity,
For example, the system is always suppressed in the
or less), increased combustion of carbohydrates,
increased muscle uptake of oxygen. Activated
special systems that provide hypotensive
(Lowers blood pressure), the action (here the trigger mechanisms
Feedback: Because the heart works
in emergency mode, then BP, respectively,
will increase and the body includes mechanisms
aimed at reducing blood pressure.
And as the load is low, then increase
BP will be insignificant, but the hypotensive response
processes, once it started, always goes
quite intensively). In addition, vessels
passing in the muscles during rhythmic muscle work,
then compressed, then released from compression.
Do you understand? Muscles that constrict blood vessels, pushing
of blood, then released them, allowing the vessels
filled with blood. We get like the second,
"Muscle" the heart that helps
our heart, relieving him (it is now clear
why even patients with myocardial infarction and heart
failure recommended a leisurely stroll?).
In addition, the improved properties of the blood decreases
adhesion of platelets, increases the content
high-density lipoprotein (it is almost
the only substance capable of dissolving
cholesterol, had fallen into the plaque, and "pull"
it from the plaque). Now let's see what happens
if the load increases and becomes more
intense.
If physical activity increases, the need
organism in the energy supply dramatically
rise. Increases oxygen consumption (both
like oxygen - a necessary substrate for reproduction
energy). If, before this source of energy,
basically, it was "burning" of carbohydrates,
now as an energy source begin
serve fat. "Burning" Fat
begins after about 15 - 20 minutes of work.
Hence the conclusion: if you need to reset
weight, calories or to deal with food
excess cholesterol, physical activity should
be at least 20 minutes prior to this largely
"Burn" carbohydrates. Increased blood
pressure, pulse rate, blood levels
adrenaline and other hormones activating.
If this load goes too
long (how long - is a matter of health,
age, fitness, etc.), then the heart
and whole body get good coaching
load. Moreover, it is believed that only
a load (increased demands
to the body) and can develop adapting
of the body.
Time after time, leaving on a similar mode of operation,
heartmoreadaptable to this
mode and produces amoreeconomical
and the optimal variant of its activities.
And if we further increase the burden? Unfortunately,
at some point increase the load stops
give an adequate increase in efficiency
heart. Ie, you increase the load, and
training effect is not increased, there comes
so-called "Plateau" load. If you
continue, in spite of everything, capacity
loads, there comes a time when the body's cells
generally not able to provide increased disproportionately
demand for energy and materials,
primarily oxygen.
comes "oxygen limit"
for which the load starts to rapidly
destroy the body: there is damage to the muscle
system, heart, blood vessels, brain,
broken gas, protein, carbohydrate,
fat, hormonal and other types of exchange
substances, etc. (well-known disease
athletes, known as myocardial
due to physical stress , is
to this class of diseases). It is important
be able to at least roughly estimate their
physical capabilities. This we now do.
For this and need a device like a dosing
load. You put some pressure on
simulator and executes it, say, a
3 min. Count the pulse. Then put
another strain, and again during the pedal
3 min. Again, count pulse, after which
on a simple formula, we calculate what the load
Height was at least at pulse 150. This will be
he first factor is related to mental
protection (the destasction of adrenaline and other stress
hormones in the blood), the second provides the effect
substitution (switching of negative emotions
on other areas related to movement and
"Muscular joy"), the third factor
determines the activation of the creative process;
stimulates intellectual activity.
And do not forget the four basic principles, formulated
Academician Anokhin: gradualism, regularity,
availability, control.
Instead of a summary: Dear friends,
I beg to remind you of the old famous
parable of three blind wise men who brought
to the elephant and asked to say what it is.
One touched its leg and said: "This column,
another touched his side and said: "This wall"
and the third one touched its tail and said: "This
rope. " Can be very different point of
view on the same elephant, and each
of them may be incomplete and inaccurate. Each
author writes in one degree or another similar
blind sage next to the elephant. Here we
now little touched our problem only
On the one hand - by a man, professionally
dealing with heart problems that inevitably
narrows our field of view, someone else,
can, say, pull the same for an elephant
tail or blow it in the tasnk. I do not pretend
on the ultimate tasth, but I hope
that this narrow view of Cardiology
the problem a little
expand your horizons. And, as aptly have been noticed
in one letter, from a lack of physical
died a lotmorepeople than on its
excess. "