The heart is the most important organ of the human body. The well-being of a person, his ability to withstand physical exertion and life expectancy depend on how well it is trained. In order for the heart to work without interruption, it must be properly trained.
Necessary
sneakers, exercise bike, swimming pool
Instructions
Step 1
Start by calculating your maximum allowed heart rate. You can calculate it using the formula 220 minus age (number of years). The basic principle of exercise for the heart is to maintain an optimal heart rate, which is calculated as follows: the value of the maximum allowable heart rate, multiplied by 70 percent.
Step 2
If your heart rate is less than optimal during training, you should increase the load. Conversely, if the heart rate is too high, the load must be reduced.
Step 3
Start training your heart right in the workplace. To do this, you need to take several five-minute breaks during the day dedicated to physical activity. This can be regular squats, jumping, or running in place.
Step 4
Move on to the second stage - daily walks. Fresh air and movement will help bring the heart muscle into a state that will allow it to move on to more serious stress. It is worth starting with one and a half kilometer walks, and this distance must be covered in forty minutes.
Step 5
If your heart rate does not reach the optimal level after 20 minutes, the route should be increased by 100 meters, which is approximately 170 steps. However, the time remains the same, so the speed of movement must be increased. When you manage to walk 4 kilometers in 30 minutes, you can sign up for the pool.
Step 6
Swim for at least 20-30 minutes, repeating workouts at least three times a week. Swimming in the pool has practically no contraindications. Swimming is indispensable for training skeletal muscle and heart. It does not put unnecessary stress on the joints and spine.
Step 7
When three months have passed after your first pool workout, you should start jogging. You can replace running with dances, which not only perfectly train the heart, but also have a beneficial effect on mood, increase self-esteem and bring new acquaintances.
Step 8
Try a stationary bike. With any type of training, you should monitor that the heart rate is optimal. Before starting classes, it is recommended to make a cardiogram and consult a doctor.
