Heart health and sports;
Sports, which reduces the risk of heart attack and accelerates the recovery process in those who have one, causes more harm than good if done unconsciously.
/> “Even just walking allows you to benefit from the benefits of sports for your health. Walk 30 minutes a day, that's enough! But do not confuse it with the walk you take while visiting stores in shopping malls. Because the most beneficial walk for the heart is a brisk walk in an oxygen-rich environment. Natural by-passes occur with the vessels that are formed and will be formed, and the person becomes more protected against the risk of heart attack. Hakan Göçer says the following about the right methods of doing sports for heart health:
• "In many scientific studies, it has been shown that the risk of heart attack decreases by nearly 1/3 in those who do regular sports, compared to those who live sedentary lives, and after the crisis It has been reported that recovery is quicker and the death rate from heart attack is lower.
• During exercise, the heart muscle works harder. In order for the heart muscle to work harder, it needs to receive more blood. In this case, regular exercise causes heart failure. It enables the coronary vessels that feed the muscle to expand, wash and renew. As the need increases, new vessels are formed. Natural bypasses formed by opening new vessels strengthen the heart muscle and prevent heart failure, infarction risk and bad outcomes.
• Regular Thanks to exercise, a mechanism develops that gradually increases the heart rate in emergency situations and prevents damage to the heart. Another benefit of regular exercise is that blood pressure decreases and is easily adjusted in people with high blood pressure. Also regular exercise; It facilitates weight loss, prevents the development of prediabetes and diabetes by reducing insulin resistance, increases good cholesterol, prevents blood clotting, reduces stress, increases the feeling of happiness by secreting the happiness hormone serotonin, protects against depression, and delays aging by increasing blood flow to tissues. Regular exercise reduces the risk of heart attack and stroke, as well as preventing dementia, bone It protects against melting and some types of cancer.
A GYM IS NOT NECESSARY
• However, in order to benefit from all these blessings of sports and protect your cardiovascular health, you should run or participate in programs in gyms. You don't have to get involved. Just walking regularly and briskly will also allow you to benefit from these beneficial effects of sports. Walk briskly for 30 minutes a day. Without using the tiredness of the whole day as an excuse, in addition to the energy spent at home or at work, every individual should spare at least 30 minutes a day for himself and take a brisk walk outdoors. A 5 km walk for 1 hour is ideal for heart health. In other words, it is recommended to walk for at least 150 minutes a week. But remember; These walks should be brisk, not by wandering around the store!
TARGET HEART RATE: 220 - AGE
• Individuals in all age groups must undergo a health check before participating in any sports activity. . With the stress test, the highest speed that the heart can reach, that is, the maximum heart rate, is determined. This speed is 220 minus your age. So if you are 50 years old, your maximum heart rate will be 220 - 50 = 170. In terms of heart and lung health; Your heart rate during exercise should be between 50 percent and 75 percent of your maximum heart rate. Heart rate in this range is called target heart rate. For those who are new to exercise, the target heart rate may be at lower levels, that is, 50 percent, or half of the maximum heart rate, for the first few months. It is meaningless to stay below or go above the limits. As you continue to exercise, your heart rate will gradually increase as your effort capacity will increase.
HEALTH CHECK FIRST
• If someone who has had a heart attack is going to exercise regularly, they should definitely consult their doctor. To find the heart rate, an exercise test on a treadmill should be performed 15-20 days after the crisis. In this way, the target heart rate during exercise should be calculated according to the number of heart beats achieved. In other words, in people who have had a heart attack, the amount of regular exercise is adjusted according to the extent of damage caused by the heart attack, the general condition of the patient, and the target heart rate that the patient can reach in the exercise test. Individuals who have had a heart attack should regularly and briskly walk or swim for 30 to 45 minutes, 3 to 5 days a week. They can do exercises such as cycling and cycling.
ON AN OPEN STATE, NOT AFTER THE MEAL
• The ideal hours for regular exercise may vary depending on the person's life expectancy. However, exercising right after a meal may have negative effects on heart health. Since complaints in heart patients may occur after a meal, it is appropriate to exercise on an empty stomach, one and a half or two hours after the meal. Sports that require excessive effort should not be done in extremely cold or hot weather. Especially those with known heart disease or risk factors for heart disease should pay attention to this. Showering or swimming in cold water can be dangerous. It is beneficial to have the wind at our back while walking.
AVOID MORNING SPORTS
• Morning hours may be unfavorable for sports. During these hours, the sympathetic nervous system becomes active; Increases in hormones such as adrenaline, ephedrine and cortisone, which increase blood pressure and cause palpitations, are observed. The tendency of blood to clot increases. Blood pressure rises sharpest at 7:00 in the morning. The body is weak and the risk of heart attack increases during these hours. Recovery occurs half to one hour after waking up from sleep. Therefore, exercising in the early hours should be avoided. A walk 1 to 2 hours after a good breakfast will provide the necessary benefit.
• The most suitable hours for exercising are between 16.00 and 19.00 in the afternoon. When you exercise in the evening, the digestive system accelerates and fat accumulation in the body is prevented. "No matter what time of day you exercise, do not forget to drink water."
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