Improve the cardiovascular system
In order to train your own cardiovascular system, a cardio-training consisting of endurance sports is recommended. Training units of at least 30 minutes duration should be chosen. Sports that are suitable for cardiovascular training are jogging and swimming, as well as training units on a treadmill, bicycle ergometer, cross trainer or stepper.
Rowing, cross-country skiing or Nordic walking are also possible. It is important that the training takes place regularly. Effects Cardiovascular training has many positive effects on the organism.
The risk of cardiovascular diseases decreases. The resting pulse rate decreases and the heart ejects more volume per beat. In addition, the risk of malignant diseases, in particular intestinal, breast and prostate cancer, also decreases.
In addition, endurance training serves to reduce stress, prevents sleep disorders and sexual unwillingness and leads to a generally better state of health. The mobility and flexibility of the musculoskeletal system is maintained and/or improved so that back problems or poor posture occur less frequently. Endurance sport is a good balance to the predominantly sedentary activities of many working people and is important for maintaining health, as it strengthens the immune system and defenses.
Other measures In addition to endurance sports, a healthy diet is also important to strengthen the cardiovascular system. High-fat meals should be avoided. Better is a diet rich in protein and fiber with lots of fruit and vegetables, sufficient fluids and little meat consumption.
If meat is consumed, light meat (poultry) and fish should be consumed if possible. Beef and pork should be avoided. Furthermore, nicotine, drug and alcohol consumption is not conducive to a healthy cardiovascular system. These stimulants should be avoided. Instead, water, unsweetened teas and freshly squeezed fruit juices are recommended.
Cardiovascular system and endurance sports
Endurance sports have many positive effects on the cardiovascular system. It improves the strength and ejection capacity of the heart as well as the regulation of the cardiovascular system, promotes stress reduction and healthy sleep and strengthens the immune system. The training should be increased slowly at the beginning.
Beginners are best started with short training sessions of about 15 minutes duration three to five times a week. Over time, both frequency and duration of training can be increased. After reaching a higher physical performance level, training should be done at least once a week for 45 minutes, respectively twice a week for 30 minutes or three times a week for 20 minutes in order to achieve good effects.
Care should be taken to ensure an appropriate training intensity that does not lead to the individual maximum heart rate being exceeded and is best located within the optimal training range. The rule of thumb for the maximum heart rate is 220-age. Accordingly, the maximum heart rate of a 50-year-old is 170 beats per minute.
This figure is now multiplied by a factor of 0.6 for less fit persons, or 0.8 for more fit persons. The optimum training heart rate of a 50-year-old person is therefore between 102 and 136 beats per minute, depending on the training condition. In general, a more frequent but short workout produces better long-term effects than a rare but long workout.
Through regular endurance sports, the heart increases in size over time and then weighs up to 200g more than non-athletes. The heart is now able to eject more blood into the body’s circulation per beat, which is why it no longer needs to beat so often. Accordingly, both resting and exercise pulse rates decrease.
In addition, the body’s oxygen intake improves.Blood pressure regulation also becomes more effective, allowing the body to adapt better to changing external conditions. Endurance sports not only have a positive effect on the cardiovascular system directly, but also strengthen the immune system and help to improve joint mobility and muscle function. As a result, poor posture is alleviated and muscular-related pain is reduced. Last but not least, endurance sports also reduce the risk of malignant diseases, such as breast, prostate and colon cancer.
