How can I strengthen my cardiovascular system?
introduction
Cardiovascular diseases are the leading cause of death in industrial nations like Germany. For this reason, strengthening the cardiovascular system is recommended at all ages. Studies prove beyond any doubt the positive influence of endurance sports and a healthy diet on common diseases such as high blood pressure or coronary heart disease.
Which endurance sports are particularly cheap?
Which endurance sports are particularly suitable for strengthening the cardiovascular system depends largely on the requirements of the person concerned.
A variety of endurance sports are possible for young, healthy people.
Jogging, for example, is very popular. Just 20 minutes of training 2-3 times a week is enough to have a positive effect on circulatory diseases such as high blood pressure. The advantage is that after a one-time purchase of equipment (especially good running shoes should be invested in) hardly any costs arise.
You can also go jogging at any time of the day and there is no connection to the opening times of sports clubs or the seasons. In the long run, however, joint wear and tear can occur, especially when jogging on hard surfaces and through excessive exercise.
Nordic walking, which can also be a very effective training, is gentler on the joints.
Inline skating is also an ideal endurance sport that is fun and gentle on the joints. In addition, thigh muscles and coordination are trained.
One sport that can be practiced as a light endurance training as well as an extreme sport is cycling. One advantage is being in the fresh air and the joint-gentle effect when cycling. Cycling is therefore particularly suitable for people with joint diseases and older and overweight people.
The situation is similar with swimming, in which the joints are relieved of body weight. It is therefore particularly suitable for people who are overweight, since the body weight does not have to be carried here. In addition, the lungs are trained during swimming training, which also has positive effects on the cardiovascular system. Above all, however, everyone has to find an endurance sport for themselves that is fun. This is the only way to consistently carry out the training for years without feeling it as an additional burden.
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- To run
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Exercise for weight loss
In order to lose weight, the body needs to burn more energy than is being put into it. Thus the combination of a healthy, balanced diet and physical activity is the key to achieving a long-term goal. All endurance sports can burn calories to lose weight.
The intensity of the exercise, however, determines how long the training must take to burn a certain number of calories. '
For example, jogging at a speed of 12 km / h burns around 700 calories in an hour. Similar results can be achieved with an hour of cycling or swimming, provided a certain speed is reached. The optimal sport for losing weight does not exist. Rather, it is crucial that the sport is performed regularly and in a disciplined manner in order to achieve long-term weight loss.
Exercise to reduce blood pressure
In addition to taking medication, physical activity can make a decisive contribution to lowering blood pressure. It is true that physical activity initially leads to a slight increase in blood pressure. After just a few weeks, however, with adequate training, a significant reduction in blood pressure can be achieved in the long term. In the initial stages, it is even possible to dispense with taking medication. Endurance sports with constant moderate stress such as jogging, swimming, cycling, hiking or inline skating are particularly suitable for lowering blood pressure.
Short-term peak loads, which are accompanied by a significant increase in blood pressure, should, however, be avoided. A constant, tolerable load thus has a long-term lowering effect on blood pressure, whereas a complete exhaustion can have the opposite effects. Light weight training can be recommended to accompany endurance sports. Increased muscle mass, for example, reduces the risk of developing diabetes mellitus, which can make high blood pressure even worse. Here, too, however, it is important not to exceed the load limit, as otherwise unfavorable blood pressure peaks can occur.
Read more about strength training at:
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Should I see a doctor before starting endurance sports?
Young, fit people without any discomfort do not necessarily need to see a doctor before starting endurance sports.
For people over the age of 40, however, a short check with the doctor is recommended, especially if they have not done any sport for years. Even if you are already aware of high blood pressure or symptoms such as shortness of breath, heart pounding or dizziness occur at times, a medical examination should be carried out beforehand. The first point of contact can be the family doctor, who can give an initial assessment through a physical examination and blood pressure measurement. If there are abnormal findings, a referral to a specialist (cardiologist, sports medicine specialist) can be made.
Slow increase in training
Many beginners initially make the mistake of overloading themselves with training at first. The consequences are unhealthy increases in blood pressure and a rapid loss of motivation. Especially if you haven't done any sport for years, it is advisable to start slowly with endurance training.
In the case of untrained people, it can be advisable to start jogging for just 5 minutes at a time, alternating with repeated walking breaks. Even walking quickly can be sufficient at the beginning.
How quickly the duration and intensity of the load can be increased depends on the individual's level of training. The most important thing is to listen to your own body's signals such as breathing, pulse and muscle fatigue.
A rule of thumb when jogging says, for example, that the load should be chosen so that a conversation is still possible at the same time.
How long should I strengthen my cardiovascular system?
It is best to do the endurance training around three times a week for around 30 to 60 minutes each time. But even shorter and less frequent activity can have a positive effect on the cardiovascular system, so endurance sport is always “worthwhile”.
However, it is essential that the training is carried out regularly and, above all, over the long term. A permanent protective effect on the cardiovascular system can only be achieved by continuing the operation. In the best case scenario, the sport should be continued for a lifetime.
At an advanced age and with certain underlying diseases, it is of course advisable to switch to appropriate sports such as swimming, hiking or special cardiac sports groups for patients with heart disease. The load should therefore be adapted to the physical condition, but ideally it should be carried out at every age in order to achieve a lasting effect.
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How many days should I rest between training?
Ideally, there should be a break of one to two days between two training sessions. The body needs the time to regenerate and to replenish its energy reserves.
If you take this time between two training units, you will show faster progress than with daily training. On the one hand, the muscles need rest time to build up; on the other hand, too frequent training protects against overuse of joints and ligaments. Especially when jogging, inexperienced people can experience injuries such as meniscus damage and even stress fractures (e.g. on the foot) due to excessive and unfamiliar strain. The result is a longer, injury-related forced break, which can throw the person back in training.
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What results can be expected?
The positive effect of endurance sport on the cardiovascular system has been proven in many studies and is undisputed.
After a few weeks of consistent training, a drop in blood pressure can be noticed at rest.
As a result, the dosage of blood pressure medication can be reduced. In the early stages, physical activity can reduce blood pressure so much that medication can be dispensed with entirely. The output of the cardiac muscle can also be increased through consistent training.
In addition, regular physical activity reduces the risk of developing diabetes mellitus.High blood pressure and diabetes mellitus are the main risk factors for the development of cardiovascular disease. These include serious illnesses such as heart attacks and strokes, which are the main cause of death in industrialized nations such as Germany. Endurance training can therefore be recommended to healthy people "prophylactically" as well as to patients who already suffer from high blood pressure, as supportive for therapy.
Read more on this topic at: Prevent a stroke
Alone or in a community?
Most endurance sports are easy to do alone or in groups. What suits a person more is a matter of type.
As an individual you are more spontaneous and not tied to fixed appointments. However, the fixed arrangement of training times helps many people to motivate one another.
If you train alone, on the other hand, the duration and intensity of the training can be precisely adapted to your own stress. Often, however, one perceives the training in the group as less monotonous and also as stimulating.
