Exercise reduces the risk of heart failure to zero

 

Exercise reduces the risk of heart failure to zero

A sedentary lifestyle harms the heart. However, if you start a sports program in good time, this can reverse the heart's existing damage and successfully techiescity  prevent heart failure.

KEYWORD

Sport protects against heart failure

According to a study by the university, exercise can  beautysmasher mobilize the heart so well that a long sedentary lifestyle will no longer have a negative impact. It was published in 2018 in the specialist magazine Circulation and says that a weekly exercise program at least four  businesssworld to five times a week can help the aging heart and  royalbeautyblog prevent heart diseases, e.g., B. heart failure can prevent.

In a previous study, the same research healthcaresworld team showed that exercising two to three days a week was not enough to protect the heart.

The recipe for life: Exercise in the right dose

"Based on a whole series of studies that we have carried theknowledgeblog out on this topic over the past five years, I can say: My recipe for life is an exercise program in the right dose,"

Exercise should be part of everyday life, like daily shower and brushing teeth.

Heart failure: shortness of breath with the slightest exertion

Heart failure is severe heart disease. It means that the body cells are no longer adequately supplied with oxygen and nutrients because the heart muscle is too weak to pump theknowledgeblog enough blood through the organism. Even when climbing stairs, you get short of breath, cough more often, and are often tired. Even short walks are themarketinginfo no longer possible. And even thebusinessguardians carrying the shopping bag into the house is reminiscent of a marathon. However, when you are at rest, you usually do well for a long time.

Heart failure can develop slowly and become chronic. But it can also appear all of a sudden. It rarely affects young people. Usually, people aged 65 and over face a weakening heart.

In Germany themakeupandbeauty alone, 1.5 to 2 million people live with heart failure - and only half of them will live longer than five years after diagnosis. Once the diagnosis is there, it is  thenytimesblog much more difficult to change anything and turn back the time.   smarttechdata Usually, a pacemaker then occurs. Therefore, prevention is the magic word and can be implemented with the sports above program.

The diagnosis of heart failure

The so-called ejection fraction (EF) is thewhoblog a measure of the heart's function. This indicates how much of the heart's blood volume is expelled from the heart into the body with mashableonline each heartbeat. The healthy average is between 50 and 70 percent.

If the EF is 40 percent or less, healthbloging it indicates heart failure. theacefitness In 41 to 49 percent, it could  justtechblog be the onset of heart failure. However, other causes may have contributed to this reduced EF, e.g., B. a heart attack. However, EF can still be completely normal even with heart failure. One speaks of a heart failure with preserved EF (abbreviated to HFpEF). The "p" stands for "preserved," which means "preserved."

Without exercise, the heart becomes stiffer

In their study, the Texas researchers led by Professor Levine state that a loss of myocardial elasticity often precedes HFpEF. This increased "cardiac rigidity" seems to result from low fitness in middle age.

In previous studies, the university's cardiologists found that middle-aged athletes often have a relatively small and stiff left ventricle. The more rigid a heart chamber, the more difficult it can, of course, pump, and the more likely it is that heart failure will develop later in life.

On the other hand, in people who exercise four to five times a week, this left ventricle's stiffness cannot be observed. The heart chambers are large and elastic here.

Even at 50 or 60, exercise can make the heart elastic again!

However, the elasticity of the heart can be restored even if it has already been lost - at least if you start training early. If you only start at the age of 65, the findcult successes are no longer as high, and the heart's regenerative capacity is less than in people in their forties, fifties, or early sixties.

Fifty-three subjects between the ages of 45 and 64 took part in Professor's recent study. They were (still) healthy, but so far, they practiced a preferred sedentary lifestyle without much sport.

For some test subjects (group 1), balance training and yoga were on the agenda for two years, and strength training three times a week.

The other part of the test persons (group 2) carried beaucenter out an increasing sports program with aerobic exercises of medium and high intensity for two years - four to five times a week.

The exercises consisted of four sets of four minutes each, during which the heart rate was recorded. The exercises were designed so that the subjects trained for four minutes at 95 percent of their maximum heart rate, followed by three minutes of what is known as an active break in which the exercise was continued at a lower intensity. The maximum heart rate during these breaks was 60 to 75 percent.

Two years of intense training - and the heart is less stiff

At the end of the study (after two years), Group 2 was significantly fitter. The respective participants increased their training thepinkcharm performance by 18 percent (measured by their oxygen uptake rate). However, much more exciting was that the previously observed cardiac stiffness had also decreased.

These improvements  computersmarketing could not be seen in group 1. So anyone who only exercises two to three times a week does not seem hollyhealthfitness to hold their own against the aging process of the heart says, Professor. Simultaneously, training four webtechgalaxy to five times a week can protect the seat almost as well from the consequences of a sedentary lifestyle  healthbeautystudio as the typical extreme training of elite athletes.

The sports program for the heart

Professor Levine advises starting training in the late fifties or early sixties at the latest, as the heart still has sufficient regenerative capabilities at this point. The training should be carried out four to five times a week, without any exception, the Professor emphasizes. He recommends the following procedure:

·        1 hour of cycling, walking, playing tennis or aerobics in the fitness studio once a week

·        One high-intensity aerobic session per week, e.g., B. the interval training described above

·        One strength training per week

·        Also, 2 to 3 sessions per week with medium intensity, which means that although you sweat while training, you can still have a good conversation, which is no longer possible with a high intensity

Protect yourself against heart failure with sport!

The study included people who were physically able to get started with sport and wanted to change something in their lives. If you are now of the middle age mentioned, have not yet done any sport, and want to get started as described above, you should first have your family doctor checked out, only then slowly stir and gradually increase, which means:

You train four to five times a week from the start, but only for a short time and with low intensity. Both the duration of the training and the power is then slowly increased. It would be ideal to have a professional fitness trainer or physiotherapist create a customized program for you.

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