Aerobic sports are the most beneficial for the human cardiovascular system. Aerobic exercise is a load during which the muscles begin to consume the maximum amount of oxygen, and the lungs, heart and blood vessels strive to ensure its delivery to the muscle tissues. Aerobic exercise stabilizes blood pressure, increases heart capacity and lung volume, which helps prevent the development of cardiovascular disease. The main components of aerobic exercise are cycling and moderate intensity. But you should not confuse the concepts of "moderate" and "low", because by moderate we mean the intensity of the exercise, at which the heart rate is about 150 beats per minute. This is not achieved by walking even a few kilometers at a fast enough pace if your cardiovascular system is at least somewhat trained (say, if you do not ride an elevator to the second floor, or if you do not drive 300 meters to a store in a car). A heart rate of 150 beats per minute can be achieved during sports such as skiing, running, swimming and cycling. There is a reason why we chose these sports: they are not only available to almost everyone living in our latitudes, but also have the greatest positive effect on the human cardiovascular system.
Swimming - a great workout for your heart. Of course, we do not mean swimming and playing in the water, but this active swimming for long distances. There is an opinion that such styles as crawl and butterfly, more useful for the body than swimming breaststroke and backstroke. However, in reality this is not the case - it all depends on the intensity of the exercise. Just to swim "relaxed" crawl or butterfly is very difficult, while the same breaststroke you can swim without very straining. But, again, any style of swimming is equally effective training for your health if you perform it with high intensity for a long enough period of time. Moreover, swimming is not only great for preventing cardiovascular diseases, but also has a very beneficial effect on the human musculoskeletal system. If you do not know how to swim - be sure to learn, and if you have children, teach them to swim from childhood. Do not forget that swimming has another hidden positive effect on the cardiovascular system - it is a great stress reliever. How pleasant to swim in the summer after a busy working day and remove all the negative energy that has accumulated during the day in the office and transport!
Cycling is also a very useful sport for the cardiovascular system. The hearts of the best cyclists in the world are so trained that they work extremely economically. It's a well-known fact that Miguel Indurain, five times winner of the most prestigious Tour de France, has a resting heart rate of 30 beats per minute! Of course, you will not cycle 200 km every day, but a daily bike ride of more than 10 km, provided, again, a sufficiently high intensity will be your best ally in the fight for heart health.
Running is the easiest and most accessible of all aerobic (and not only) sports. In order to practice running, you will not need to buy any special equipment or learn the technique - running is available to everyone. You can run at any time of year and in almost any weather. And the benefits of this sport for the cardiovascular system is difficult to overestimate. It is well known that people who run, the risk of cardiovascular disease is much lower than those who lead a passive lifestyle. Running not only trains the heart, stabilizes blood pressure, but is also an excellent stress reliever.
Walking on skis. This sport requires certain skills, equipment and, of course, weather conditions - you can do it all year round except in Antarctica. Learn how to ski walking is very simple, it can easily be done by anyone. And the effectiveness of the impact on the cardiovascular system is little that can compare to walking on skis. Both upper and lower body muscles are well engaged in this sport, and cycling is extremely easy to achieve. But as with any sport, the benefits of ski walking directly depend on the intensity of the exercise - so for your training to be as effective as possible, you'll need to do some serious distance work, not just a walk on skis.
Stay healthy!
You must be logged in to post a comment.