The benefits of walk and running in heart attack prevention

Anybody knows about the benefits of sporting, but not anyone uses to sport, especially in our daily life rhythms, when it is harder and harder to get some time for you.

Specialists say that 30 minutes of daily activity may decrease more than twice the risk of having a heart attack. So, the movement seems to be the key to some of the cardiovascular problems. Before starting exercising, there are some special guidelines, that must be followed:

1. The physical exercises will be performed individually, depending the age and the sex, the health status, physical condition. The initial level of exercising will not overpass a rising of more than with 30 beats per minute.
   A simple formula on calculating the maximal limit of heart beats is extracting from 220 their age. So, if a person has 60 years, than the maximum rate of cardiac contractions should not exceed 220 - 60 = 60 beats per minute
2. Gradual increasing of the physical exertion. This principle improves the functional possibilities of the organism. Repeating exercises increase the work capacity. Excesses and exercises in case they induce discomfort and pain and not advised and are harmful. The principal rule of the correct exercising is to dose the movements.
3. Exercise diversification - do not stick only to on or two couples of exercises but combine more so that some muscular groups may relax while you exercise others.

Walking

Walking-the most acceptable and recommendable form of gaining strength for the adults or elderly people. No matter what kind of waling, be in the park, on the street or some small trips - all they lead to the organism fortification. Walking is often used as a form of medical exercising, especially after the traumatic or cardiovascular diseases.

Running

This is a cyclic exercise - our legs perform cyclic movements, but in which are used almost all muscular groups. Running helps increasing the organism's tonus and improves the irrigation with blood of all inner organs. Elderly people (after 60 years) already had some changes in the organism that will not allow them to perform a long run, so they must focus on slow run, with small steps. The activities will be not often than 3 times a week. The most perfect time for running is the morning after the wake-up or in the interval from 16 to 18 PM

Updated: March, 25 2008 22:54:51

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