Is it true that your heart is weak?

It may be that you are not aware, have a weak heart, resistance and low strength, and have a risk of heart attack. Do not worries, all can be prevented? Check your fitness with a Treadmill Exercise Test by a cardiologist with this test, your fitness level will be known, at the same time whether you have a risk of heart attack. Some people are reluctant to do, just out of fear of getting caught in a weak heart. Some do not know. An easy and inexpensive way to train heart resistance and strength is by exercise. Special treatment for coronary heart is TAVI.

 

Frequency and dose of exercise to achieve a good level of body stamina or optimal fitness can be done with aerobic exercise jogging or running. Your heart can be strong with proper running practice, regular and the dose of training is achieved. If you practice less than 30 minutes, not continuous, done less than 4-5 times a week, let alone just once a week, can be running or jogging you have no effect, or small benefits. So to get the optimum exercise effect: Jogging / running 30 minutes nonstop, per day, 4-5 times a week starting with speed according to ability. Maybe you are included who can only run / jogging as far as 1 km / 30 minutes. With continuous practice, you can reach 4 km / 30 minutes. Your heart is quickly trained and has a good condition, if you can run / jogging as far as 4km / 25-30 minutes. This is a rough idea, because the ability will depend on the sex and age. Each of you has different initial abilities, according to age, gender, habit and level of physical activity and age.

 

Exercise for 3-6 months, has formed an increase in heart fitness. Continued for up to a year with increased exercise intensity, will result in heart fitness and stamina that will be completely different. You can run 4 km for less than 25 minutes! People who are not good heart fitness, running slowly as far as 500 meters are already gasped. This is a group that has low cardiac fitness! Exercise should provide a burden. If it is not a burden then it is not an exercise. When running / jogging, the heart is trained to work, to perform the function of the blood pump, from / to the whole body, to provide food / nutrition and dispose of metabolic waste. The higher the physical activity, the more oxygen the heart has to provide throughout the body and the more residual metabolism that must be transported through the blood.

 

Increased heart rate and increased breathing frequency is a sign. The lower the stamina of the heart, the easier it is to rise the pulse and the gasping, because the heart must work more. This is because the capacity of the heart pumps people with low stamina, smaller than people who have trained heart muscle. In 1 unit of need, a trained man, with one heart pump, can be equivalent to 2-3 times the heart pump of untrained people. That’s why people, who are trained, will calmly finish jogging / running as far as 4 km in 20 minutes. In addition to body muscle exercises, then jogging train the strength and endurance of heart muscle. Calculate your pulse rate prediction to measure exercise dose if you exercise with jogging / running, do it at a steady pace. Of course with stretching and warming up first. Titer your ability, do not rush, do with medium speed. If you run 25 minutes in 2 km, it includes low speed. If there is still 30 minutes in 2 km it is okay, continue the exercise until your abilities continue to increase. Formula Approach Maximum Pulse rate per minute (during / end of sport) = (220-age) times / min Example: Your age is 40 years, meaning maximum pulse at run time is 220-40 = 180 times / min. You can run until the pulse reaches 70-80% X 180 times / min = 126-144 times / minute. This is the zone of aerobic exercise. So you will enter the aerobic area to train strength and heart resistance, if at the end of jogging for 30 minutes, your pulse reaches 126-144 times per minute. Sign, body rises, sweating a lot, the frequency of breath increases. Your easy sign is close to the limit of ability, is gasping weight. Calculate the pulse rate. The pulse is not a pegged value; its size is the range, the lowest at rest, the highest when we work the hardest. The lowest pulse is the pulse when you wake up, has not done the activity. The pulse rate in tune with the heart pumps activity. Calculate your pulse by putting three middle fingers, sticking the wrist on the side of the palm, in line with the thumb. Grab the three fingers and attach them along the wrist. Feel the pulse, and count for 1 minute.