How not to harm the heart and blood vessels, engaged in the gym

Any diet, including sports, if it is made properly, may adversely affect the general condition of the body, including on the most important muscle - the heart. How not to hurt yourself by fighting kilograms, we describe in this article.

Usually in the risk of cardiovascular diseases get people overweight, leading a sedentary lifestyle. But some trainees athletes wishing too fast to get a result, the gym can bring more harm than benefit.

Diet

The first thing to remember is that any diet - is a harmonious balance of nutrients. What does it mean? If weight loss does not have to completely abandon the carbohydrates and fats. When you set weight can not forget about the fat, plenty of water and vegetable oil. A balanced diet, rather than simply cutting calories distinguishes healthy athlete from the person that could undermine their health.

The first thing that must begin dietary restrictions - reducing the consumption of trans fats. It is them, rather than, say, mineral lipids, which are found in nuts, olives, flax seeds or sunflower.

What is so bad trans fats? They increase the level of low density lipoprotein (LDL), which transport the "bad" cholesterol in the blood channel, which leads to an increased risk of atherosclerosis. The second good reason to refuse products with trans fats: the use of the latter significantly increases the risk development of diabetes.

The other extreme - the trend high-protein diet with high fat diet. If your body fat is traditionally used as a fuel and fatty foods you digest better carbohydrate - there are no problems. Otherwise, too much fat in the diet (more than 50% of daily calories), even useful, lead decreased production of nitric oxide, which in turn leads to problems with blood pressure.

Balance your diet based on age, physical activity, body weight and goals.

The average diet of athletes 35-40% should be composed of proteins with a complete amino acid profile 25-30% - of useful fats and 30-40% - of complex carbohydrates. In this case, the above figures vary in each individual case.

Physical activity

It would seem that physical activity can not harm the heart, but on the contrary, only turn it into a powerful blood pump. That's true, but with some reservations. according to research Specialists of the American College of Sports Medicine, in order to maintain a healthy heart man enough spending 150 minutes per week for exercise of moderate intensity or 75 minutes per week for a high intensity training.

Those who engage in sports professionally, automatically fall into the danger zone if you are training more than one hour three times a week, it is necessary to allocate a separate day, fully dedicating it cardio.

The journal Mayo Clinic Proceedings study results, Which the authors argue that the abuse of intensive training detrimental effect on the heart condition. That's why every day deal with CrossFit lifter or perform exercises at a high pulse of constantly more harmful than helpful.

Loads must be alternated. Even if now 3-5 heavy weight training a week or regular overcome ultramarafonskih distances seems to be effective after a few years of work at a pace suited to the reserves of the body end.

Dilute a few strength training consecutive cardio, and vice versa. Importantly, do not be afraid to try new disciplines throughout the year or in the off-season, if you are projecting an athlete.

Hike to the doctor

Do not be afraid of doctors. Cardiologists - this is not a dentists drill-1980s sample. To be tested, do ECG, check the blood level of hemoglobin and hormones - there is nothing more important to the prevention of cardiovascular diseases. Fortunately, most of them can be prevented in time and correctly compiled by the course of physical exercise will allow to live life to the fullest even with congenital abnormalities such as prolapse of the mitral valve.

Set its normal blood pressure (once universally widespread "pressure astronauts" 120 80 may be absolute the norm for some sign of early hypertension or other), then every day is measured by its performance, not forgetting to keep an eye on pulse. Take control measurements such a course of one or two weeks every three to four months to learn more about your body and understand how your cardiovascular system has changed state after a specified interval time.

Make sure that what appears on your plate, how do you feel after exercise and what they say about your condition indicators tonometer and heart rate monitor. To prevent the disease is always easier than curing it.