5 tips: exercise without heart risk
Training of the heart is required. His training is the key to good health. In what way ? By exercising regularly ! One caveat: to protect your heart during exercise, it is recommended to follow some rules. Discover our tips on how to exercise safely and without heart risks.
DO A WARM-UP
Take 10 minutes of your time before each workout to do a warm-up. Warm-UPS allow you to gradually increase your heart rate and prepare your heart for exercise. Warm-up exercises that are essential for preparing your body and muscles.
MEASURE YOUR HEART RATE
There is a simple formula for measuring the number of heartbeats. It is enough to subtract your age from 220 (for example, 220-34 years = 186). You should not exceed this figure during sports, that is, your heart rate should be less than 186 beats per minute.
DRINK WELL
Drink constantly during your workout. Take a few SIPS every 30 minutes. Heavy drinking drives more blood to the brain, provides nutrients to the muscles, and contributes to the process of compensating for energy costs.
GIVE YOURSELF TIME TO RECOVER
After each endurance workout, make it a habit to gradually lower your heart rate. You should not stop abruptly, you need to gradually slow down the rhythm of exercises to recover. When you get home, don't run straight to the shower ! Let your body cool down: wait at least 15 minutes.
KEEP AN EYE ON THE WEATHER CONDITIONS
The vagaries of the weather may force you to review your training program from time to time ! Change your physical activity depending on the temperature outside. Your body and heart are already working harder in cold and hot weather, so in both cases, you should reduce the speed so as not to overload the heart.
NEED TO KNOW
If you feel the slightest pain in your chest or a rapid heartbeat before or after exercise, stop exercising immediately and consult a doctor.
DO A WARM-UP
Take 10 minutes of your time before each workout to do a warm-up. Warm-UPS allow you to gradually increase your heart rate and prepare your heart for exercise. Warm-up exercises that are essential for preparing your body and muscles.
MEASURE YOUR HEART RATE
There is a simple formula for measuring the number of heartbeats. It is enough to subtract your age from 220 (for example, 220-34 years = 186). You should not exceed this figure during sports, that is, your heart rate should be less than 186 beats per minute.
DRINK WELL
Drink constantly during your workout. Take a few SIPS every 30 minutes. Heavy drinking drives more blood to the brain, provides nutrients to the muscles, and contributes to the process of compensating for energy costs.
GIVE YOURSELF TIME TO RECOVER
After each endurance workout, make it a habit to gradually lower your heart rate. You should not stop abruptly, you need to gradually slow down the rhythm of exercises to recover. When you get home, don't run straight to the shower ! Let your body cool down: wait at least 15 minutes.
KEEP AN EYE ON THE WEATHER CONDITIONS
The vagaries of the weather may force you to review your training program from time to time ! Change your physical activity depending on the temperature outside. Your body and heart are already working harder in cold and hot weather, so in both cases, you should reduce the speed so as not to overload the heart.
NEED TO KNOW
If you feel the slightest pain in your chest or a rapid heartbeat before or after exercise, stop exercising immediately and consult a doctor.