Cardiovascular diseases are among the diseases that cause the most deaths, despite all the advances in diagnosis and treatment in recent years. Classic risk factors for cardiovascular diseases include a family history of cardiovascular disease, high blood pressure (hypertension), diabetes mellitus, high cholesterol, obesity, smoking and a sedentary life. While a sedentary or non-exercise lifestyle is, on the one hand, one of the main risk factors for cardiovascular diseases, on the other hand, it can cause cardiovascular diseases, which can occur in professional athletes due to excessive physical activity. Therefore, it is extremely important to exercise for the right duration and intensity to protect against cardiovascular diseases.
Exercise performed for the correct duration and intensity also has positive effects on hypertension, obesity, high cholesterol and diabetes mellitus. Good cholesterol (HDL-cholesterol) levels, which have an important role in protecting against cardiovascular diseases, can be increased by exercising. Likewise, studies have shown that HDL cholesterol, which is increased by medications, is not beneficial in protecting against cardiovascular diseases. The role of exercise at appropriate duration and intensity in protecting against cardiovascular diseases for all individuals, male or female, young or old, is indisputable. In order to avoid a sedentary life, individualizing sports and incorporating them into daily life in a way that the person enjoys is an important factor that facilitates continuity.
The definition of sports with the right duration and intensity is not the same for everyone. The sports tolerance of a person who has been doing sports for a long time and another person who has just started sports and the goals they need to achieve differ from each other. The easiest measurement that can be made in individualizing sports is the pulse rate per minute. The formula 220-age However, it would not be correct or appropriate to use this formula in individuals with heart disease and taking medication. It is recommended to do sports every day if possible, or at least 3 to 5 days a week.
There are 3 types of sports: light, medium intensity and heavy. It is recommended to shorten the duration as the intensity of the sport increases. While light walking (<4.7 km/h) is defined as light exercise, walking at a speed of 4.7-6.5 km/h, playing tennis in pairs, playing golf, cycling (<15 km/h) are considered moderate intensity exercise, running, fast cycling, Swimming and playing tennis can be described as heavy exercise. The ideal for healthy individuals is to do moderate intensity exercise for 30 minutes 5 days a week, for a total of 150 minutes, or heavy exercise, for 15 minutes 5 days a week, for a total of 75 minutes. It should also be kept in mind that medium and heavy intensity exercises can be combined on separate days. For example, if a person swims briskly for 15 minutes 2 days a week, walks briskly for 30 minutes 3 days a week, he will have completed his ideal exercise. Healthy individuals can obtain more benefits by doubling the amount of exercise mentioned above over time.
It is recommended that inactive individuals choose a light or medium-weight exercise when starting sports and do it for a short time, such as 10 minutes at first. Dividing sports into 3 parts: warm-up, conditioning and cool-down significantly reduces both injuries and risks such as heart attack. On the other hand, for older adults, neuromotor exercise is useful in maintaining balance and coordination ability. Special programs such as yoga and tai chi, along with light-paced walking, or specially programmed exercises with balls and pedals have beneficial effects in preventing falls and loss of balance that occur in older ages.
As a result, when sports are done at the right intensity and duration. It has clear beneficial effects on cardiovascular health and very rarely causes unexpected events when applied correctly. However, the healthiest results can be achieved if a person's cardiovascular health is evaluated before starting to exercise, and if a sports recommendation is made at an appropriate intensity and duration.
Read: 0
