It is undeniable. Exercise is good for you.
Studies have shown that exercise helps control weight, reduce the risk of cancer, improve mood, lower cholesterol and blood pressure, and reduce the risk of stroke and cardiovascular disease. In fact, a study conducted by the Brigham Women's Hospital showed an impressive 40% reduction in myocardial infarctions and strokes in people who practiced constant physical activity.
If you already practice a sport or go to the gym routinely, or are thinking of starting a workout, take a moment to consider one of the things you probably expect to benefit: your heart.
See your doctor regularly. Familiarize yourself with the numbers. Prioritize knowing your heart and your basic health, and you will be ready to deal with the cardio necessary for a healthy exercise regimen.
Excessively intensive workouts on weekends are not necessarily the best. It is the constant exercise, 30 minutes a day, that really makes you succeed.
Leslie Saxon, head of Cardiovascular Medicine at the Keck School of Medicine at USC
Know your heart
If you already run several kilometers during the week, the need to be healthy of the heart to support vigorous exercise does not It is especially worrisome. But it is important if you are looking to start a self-directed exercise program.
"Asymptomatic men and women who plan physical activity do not have to consult a doctor," said Dr. Sanjay Bindra, assistant professor of cardiology at the Medical Center and Orthopedic Hospital of Santa Monica at UCLA. Symptomatic people or with any cardiovascular disease, diabetes or any medical problem, should consult a doctor before any increase in physical activity. "
If you ask yourself what condition you are in, regular visits to the doctor can give you the answer. Cardiologists insist that you should always know your numbers: blood pressure, resting heart rate, and your cholesterol levels.
Annual controls are a necessity, even for healthy young people. Familiarizing yourself with your basic cardiac conditions gives you a foundation, on which you can re-evaluate your health and fitness as you get older.
Your weight also plays an important role, just like your family history.
"If you are considering participating in competitive sports, it is important to take a physical exam and find out if your family has a history of heart disease," said Dr. Leslie Saxon, director of Cardiovascular Medicine at USC Keck School of Medicine.."If you have symptoms with exercise, such as chest pain or fainting, it's also important to inform your doctor."
Even without consulting your doctor, it is easy to recognize that a chest pain during any activity is a warning. Extreme fatigue, instead of a tiredness that should hardly increase your heart rate, should also worry you.
In women, symptoms may include pain in the jaw or neck, as well as nausea. A study published in 2003 in "Circulation," the journal of the American Heart Association, unusual tiredness was the most frequent symptom followed by sleep disturbances and shortness of breath.
"Then it's just about the health of the heart," Saxon said.
Healthy Habits, Healthy Heart
A healthy diet and proper hydration are two prerequisites for safe and effective exercise, as well as for a heart that works effectively. However, you must have a little common sense.
There are times when you have to think twice before doing an intensive exercise.
"Are you going to risk it because you drank all night, and the next day you decided to run a marathon or a 100-mile bicycle race? A lot of young guys do it," Saxon said.
Natural independence in American culture, and putting together your own exercise routine is not uncommon. But for those who return to the gym or spend more time sitting on the couch than standing, starting a training program with a trainer can help mitigate potential problems.
Like a doctor, a coach will take your fitness level into account and ask the necessary questions.
"The key, when it comes to the heart, is knowing if you have had previous problems with your heart," said Carla Sottovia, director of fitness and personal training at the Cooper Fitness Center in Dallas. Have they come from a totally sedentary life? If they have not done anything in the past six months or a year, and they led a total sedentary lifestyle, they would have another great risk factor there.
Resorting to a specialist's advice is the most important
The basic guidelines for exercise require 150 minutes of moderate activity per week, which translates to 30 minutes per session, five days a week Dr. Sanjay Bindra, assistant professor of cardiology at the Medical Center and Santa Monica Orthopedic Hospital at UCLA said that moderate activity should not cause chest pain or other symptoms. 9> Bindra added that certain groups of people should consult a doctor, including those with risk factors such as high blood pressure, diabetes, high cholesterol or with a cardiovascular history.
Also those with a history of risk factors in the family, middle-aged sedentary smokers who plan to initiate intense activity, anyone who has an unusual shortness of breath during an increase in activity, those who experience excessive fatigue, how they felt before, someone who plans to exercise one hour a day and has never done it before and younger people who have cardiovascular symptoms. There is also the possibility of a genetic condition or a structural abnormality of the heart.