The influence of physical activity on human pressure indicators. Pressure standards

Everyone faces high pressure large quantity people - about every 3rd adult. How can training help? An important translation from Zozhnik.

Data from the current and still ongoing NHANE study: 85.7 million US residents aged 20 years and older have hypertension - this is 34% of the adult population. Available statistics for Russia indicate that at least 40% of the population suffer from hypertension in our country.

Moreover, hypertension occurs now even in children. According to guidelines released by the American Academy of Pediatrics in September 2017, 3.5% of current U.S. children and adolescents have hypertension. In the absence rare diseases such as pheochromocytoma or kidney failure children should not have hypertension.

Then things only get worse. The Framingham Heart Study identified the risk of developing hypertension in approximately 1,300 subjects aged 55 to 65 who did not have hypertension at the time of follow-up: more than half of the participants aged 55 years and about 2/3 of the participants aged 65 years developed hypertension at over the next 10 years. The authors concluded that " The lifetime risk of developing hypertension in middle-aged and elderly people is 90%!».

The situation is truly discouraging. The data obtained suggest that when reaching retirement age, hypertension is practically guaranteed. The prognosis is extremely unpleasant, since the presence of hypertension significantly increases the risk of developing serious complications, such as kidney failure, stroke, and heart disease.

So why are we talking about an “epidemic” of hypertension? Are our doctors letting us down? It is clear that physicians are able to identify this condition with ease: a 2000 follow-up report indicates that hypertension is the most common diagnosis at a face-to-face visit to a doctor ( total number reviewed visits to the US amounted to 35 million).

However, we are talking about practical advice regarding exercise, doctors are clearly not doing everything in their power. This refers to the recommendation “You need to exercise more. I am instructing you to walk for 30-45 minutes a day, 5 days a week, and please start today.”

It is sad to realize that such a conversation is a rare case in medical practice. Doctors simply don't have the knowledge to give exercise advice. It is much easier to write out the desired prescription and give a piece of paper with recommendations for self-acquaintance.

Can regular exercise prevent hypertension?

A study of Harvard University alumni over the course of years, performed by Dr. Ralph Puffenbarger, led to the following conclusions: subjects who did not take part in active sports were 35% more likely to develop hypertension compared to those who exercised regularly. No less significant is another conclusion: intense training, rather than easy-paced exercise, lowered the risk of developing hypertension over the course of a lifetime. In this case, "intense" training included running, swimming, handball, skiing, and more.
A study of men from Japan found that Walking for 20 minutes a day reduces the risk of future hypertension.
More recent evidence suggests that active rest for at least 4 hours per week reduces the risk arterial hypertension by 19%.

While the above may not apply to everyone, chances are good that regular exercise can actually prevent hypertension.

"Normal" blood pressure

For many years, the optimal blood pressure was considered to be 120/80 (systolic/diastolic). Medications were prescribed at a pressure of 140/90 and above.

When conducting a study, scientists calculated that with an increase in pressure from 115/75 to 185/115 mm Hg. Art. every unit of gain equal to 20/10 doubles the risk cardiovascular complications such as heart attack (myocardial infarction), heart failure, stroke, and kidney disease.

People who are accustomed to aerobic exercise tend to have lower resting blood pressure than those who are in poor physical shape. This is not harmful and is not unusual. Improved adaptability to aerobic exercise leads to improved circulatory system performance: the heart becomes stronger, it pumps more blood with each beat, the body receives more oxygen from the blood.

A trained athlete consumes more oxygen than a sedentary person. The increase in blood output with each heartbeat, combined with higher oxygen consumption, results in lower resting pressures and a slower heart rate.

Immediate effect of aerobic exercise on blood pressure

Studies looking at the effects of exercise on hypertension have been conducted since the 1970s, and many reviews (meta-analyses) of such studies have been published since. But let's first define the difference between the immediate effect of a single workout on blood pressure and the long-term effect of regular exercise on hypertension.

When it comes to instant effect, blood pressure can vary in a fairly wide range, depending on the type of physical activity.

At runtime aerobic exercise(intense endurance exercise - running, triathlon, swimming, skiing) heart rate can rise to very high values, while the pressure usually remains fairly stable. However, stopping the exercise abruptly, say after a long run, can lead to an equally dramatic drop in blood pressure.

The supposed cause of this phenomenon is the flow of blood to the legs (hence, less of it returns to the heart). This explains why some athletes feel dizzy after running long distances.

If you are familiar similar condition, here are some tips:

Don't stop or sit down abruptly right after a long run, cyclocross, tennis match, especially if you're visibly sweaty. Continue walking at a leisurely pace for a few minutes. Massage of the leg muscles will also be helpful to normalize blood flow to the heart. If dizziness persists, lie on your back and elevate your legs.
Drink more fluids.
Eat something salty. Salt regulates the fluid balance in your circulatory system, which in turn will have a positive effect on blood pressure.

Immediate effect of strength training on blood pressure

With really intense anaerobic (strength) exercises, blood pressure can take on truly astronomical values. For example, scientists have measured that in a bodybuilder who performed a leg press, the pressure in brachial artery amounted to as much as 480/350.

Even a short-term increase in pressure to such values gives cause for concern. What happens to your heart and blood vessels in such cases?

Immediate effect of various types of exercises on the heart

It is obvious that a high pulse rate leads to a significant load on the heart. The same applies to high blood pressure.

Both aerobic and anaerobic exercise stress the heart, but this happens for various reasons: during aerobic exercise, the heart rate increases to very high values, while the pressure rises to a small extent.

Resistance exercise tends to have the opposite effect: there is a jump in blood pressure at a moderate heart rate.

The so-called rate-pressure ratio (i.e. heart rate x blood pressure) is sometimes used to compare the two types of exercise mentioned. Note that in some cases, the load on the heart during aerobic exercise may be higher than during strength exercises.

Aerobic training style improves vascular elasticity

If you are in good physical shape, positive effects noticeable for blood vessels: the diameter of the heart arteries increases, it becomes possible to counteract the negative effects of atherosclerosis, the ability of the arteries to expand also improves. All this is called the term "increased vascular elasticity", which is achieved by increasing the efficiency of the circulatory system as a result of regular aerobic exercise.

For example, runners and swimmers have better neck artery elasticity than people who are used to a sedentary lifestyle. According to the study, older men diagnosed with hypertension experienced an average 9 unit reduction in systolic pressure and a 21% improvement in arterial elasticity after a 12-week swimming program. These are the results you should aim for!

In another study, in which participants walked / ran 5 times a week for 3 months, the pressure remained at the same level, but scientists noted the restoration of the ability of arteries to expand in participants.

Obviously, aerobic exercise has a positive effect on your blood vessels, even if standard pressure measurements do not reveal improvements.

At the same time, prolonged exposure to increased pressure on blood vessels during resistance training can lead to a deterioration in the elasticity of blood vessels.

Power - worsen the elasticity of blood vessels

Young people who have done strength training for at least 12 months while doing no aerobic exercise demonstrated vascular elasticity 26% lower than that found in people with a sedentary lifestyle. Another similar study, in which the participants were men, those who performed anaerobic exercise for more than 2 years had a 30% lower vascular elasticity.

Let's add data from the third study - in it, the observables took part in a 4-month strength training program, before and after which they measured the elasticity of blood vessels. Result - deterioration of the indicator by 20% after 2 months of classes.

What leads to such consequences? Clearly, the walls of the arteries respond in some way to extremely high blood pressure during strength training. They get stronger, yes, but also tougher. Despite the protective nature of this response mechanism, such an alignment cannot be called positive. Vessels should be as flexible as possible in order to narrow and expand, if necessary.

These studies suggest that arterial elasticity is increased with aerobic exercise and may be worsened with anaerobic exercise. Adding to the concern is the fact that changes in the negative direction are far from always noticeable by standard pressure measurements.

At the same time, new research data are emerging that indicate a possible higher benefit of anaerobic training in hypertension compared to established beliefs. Now, many medical experts are of the opinion that strength training is highly effective on its own, while in the past such exercises have always ranked second in importance to aerobic ones.

Vascular training program

So, how can you create a training program that does not harm the elasticity of blood vessels?

Of course, no one advises completely abandoning anaerobic training. All people, especially the elderly, should do weight training ( Read about it in our - the older you are, the more important training is). They allow you to maintain bone density, muscle strength and size.

1. If you're doing only weight training, stick to an intensity of 70% of (one rep max).

Research findings suggest that when performing anaerobic exercise with a lot of weight, vascular elasticity suffers. An analysis of 8 studies showed that arterial elasticity did deteriorate when participants performed reps of 70% or more of 1RM. At the same time, more modest values of the weights within 40-70% of the maximum did not cause negative changes.

The organizers of the study, whose participants were 35 elderly men from Korea, came to the conclusion that the elasticity of blood vessels even improved(albeit not by much) after weight training. Yes, the subjects trained 5 times a week for a year, but the intensity of training can hardly be called high: weights were kept within 60% of the 1-rep max . And yes, we are talking about older people!

The American Heart Association takes an even more conservative view: people with hypertension should train with resistance equal to 30-60% of the maximum . For example, if your maximum bench press is 50 kg for 1 rep, then the working weight during training should be in the range of 15-30 kg.

2. Don't do more than 1-2 sets

The above studies have shown that resistance training at 50% of max still reduced vascular compliance by 20% for 3 sets of each exercise . Therefore, limit yourself to 1-2 sets, regardless of the training weight, or do not forget to do aerobic exercises (go to point 3).

3. If you are training with more than 70% of your maximum weight, include aerobic exercise in your weekly training program

Research findings suggest that training at 80% of 1RM did not impair vascular elasticity when aerobic exercise was regular. In one study, participants performed 3 sets with 80% of their maximum weight, i.e. we can say that the training program was quite intense. However when included in the program of aerobic exercise at a frequency of 3 times a week, no negative effects on arterial elasticity were noted.

People with hypertension should not avoid resistance exercise. However, if you are a fan of this type of training, limit your working weights to low or moderate values. And add aerobic exercise to your workout routine.

In the same case, if you have hypertension and you decide to do only one type of exercise, give preference to aerobic training.

Long-term effects of exercise on hypertension

Until very recently there was a consensus that aerobic exercise was better for people with hypertension than anaerobic exercise.

A 2013 review including data from 93 studies found that aerobic exercise was superior to resistance exercise for lowering blood pressure in hypertensive patients. The average decrease in blood pressure in patients with hypertension during aerobic exercise is an average of 8/5 (systolic / diastolic) points, with anaerobic exercise - a slight decrease close to zero.

A voluminous review published in 2002 showed the effectiveness of aerobic exercise in lowering blood pressure not only in patients with hypertension, but also in people with normal blood pressure, obese people, and normal weight people. The mean decrease in blood pressure was 3.9/2.6 (systolic/diastolic). When analyzing exclusively hypertensive patients, the mean pressure reduction was 4.9/3.7.

The data from a Japanese study is even more impressive: aerobic exercise achieved a reduction in blood pressure of as much as 20/10 (systolic/diastolic) after 20 weeks.

Let us dwell in more detail on the varieties of aerobic exercises and their effect on pressure.

Running and hypertension

In a University of Florida study, 101 out of 105 participants with hypertension were able to lower their blood pressure by running 2 miles (about 3.2 km) daily for 3 months.

A study in Germany included 10 middle-aged men who participated in a 3-year running program. They ran 60 minutes a day, twice a week, with a target heart rate of 60-70% of their target heart rate, depending on their age. As a result, after 3 years, systolic pressure decreased by 16 units, diastolic - by 15 . By the way, not all medicines to reduce pressure give the same pronounced effect.

In the conclusion of one of the doctors (Paul Williams, PhD), it is said that the runners he examined reduced the amount of drugs taken for hypertension with a gradual increase in weekly running distance and corresponding positive changes in the activity of the cardiovascular system. A University of Florida study showed more impressive results: 24 out of 105 patients with hypertension stopped taking pills completely, sticking to a daily running program.

Cycling and hypertension

In one study, participants cycled 3 days a week for 20 weeks. Training intensity was initially set to "moderate" (55% of VO2MAX) for 30 minutes and subsequently increased to "high" (75% of VO2MAX) for 50 minutes per day. However, at the end of the study, the reduction in blood pressure in participants was not significant (less than 1 point for both systolic and diastolic). This result, however, does not mean that cycling is useless in order to lower the pressure. In this study, the participants' initial blood pressure values were not greatly increased, and this was the likely explanation for this small effect.

Another study (country - Japan) found that cycling at moderate intensity (50% of VO2MAX) 60 minutes a day, 3 days a week for 20 weeks resulted in a reduction in blood pressure of more than 20/10 units(systolic/diastolic). Now that's already impressive!

Swimming and hypertension

Swimming is an ideal activity for people with knee or hip pain, as well as for those who for some reason cannot walk or run fast. At the moment, there are not many studies that would evaluate the effect of swimming for lowering blood pressure, but the available data indicate a fairly high effectiveness.

One study, performed by the University of Texas at Austin, involved adults aged 50 and younger who had hypertension but were not taking any blood pressure pills. After completing a 12-week swimming program, there was a 9-point decrease in systolic pressure and an improvement in cervical artery elasticity by 21%. .

How intense should aerobic training be?

When it comes to preventing the development of hypertension with age, the aforementioned study involving Harvard graduates showed the advantage of high-intensity training compared to a moderate pace. But what if you already have hypertension? Should aerobic exercise be as intense in this case as well?

In one study, people who were accustomed to a sedentary lifestyle completed an aerobic training program lasting 45 minutes a day at an intensity of 70-85% of their individual maximum load. The exercises themselves, performed 3-4 times a week for 6 weeks, included cycling, running or brisk walking. At the end of the program, the subjects had a decrease in systolic and diastolic pressure by 6 units.

Without a doubt, this good result, however, training with a similar load is not for everyone. Will there be an effect from less intense classes?

Turns out, even regular walking helps lower blood pressure. In one study, researchers concluded that after regular walking for 25 weeks, the pressure decreased by 3/2 units (systolic / diastolic). In other studies, the result was more impressive:

In a study of postmenopausal women that included walking for 3 kilometers every day for a total period of 24 weeks, the final decrease in systolic pressure was 6 units.

In general, we can say that absolutely all types of aerobic exercise have a positive effect on pressure reduction.

The effectiveness of anaerobic exercise

As mentioned earlier, most studies have concluded that aerobic exercise lowers blood pressure more than anaerobic exercise.

However, in 2012, Brazilian researchers recorded a decrease in systolic and diastolic blood pressure of 16 and 12 units, respectively, after the participants completed a 12-week training program with a load of 60% of 1RM. This result turned out to be much more noticeable than earlier conclusions. The only drawback of the study can be called a small number of subjects - only 15 people.

An extensive review of published studies released in 2016 only confirmed the findings of the Brazilian experts. Its authors concluded that resistance exercise can produce just as much blood pressure reduction as anaerobic exercise, and may even be more effective.

One 2017 study showed that isolated anaerobic training (i.e., no concomitant aerobic exercise) reduced systolic and diastolic blood pressure by 8 and 4 units, respectively.

New research data is forcing experts to reconsider the role of strength training in the treatment of hypertension.

Although the first evidence of the effectiveness of exercise in the fight against hypertension appeared back in 1973, only recently has the medical community paid attention to the very idea of recommending exercise as a treatment for certain diseases.

Until 2002-2004, there was no unanimous opinion on which means of combating hypertension are most effective. Then the emphasis was on aerobic exercise.

In 2002, the National High Blood Pressure Education Program was given the following recommendations: "Regular aerobic exercise like brisk walking for at least 30 minutes a day on most days of the week."

In 2004, the American College of Sports Medicine (ACSM) released a recommended exercise plan for people with hypertension. It included 4 elements represented by the acronym "FITT": frequency, intensity, time, and type (frequency, intensity, time, type).

Frequency: You need to train on most days of the week, ideally every day.

Time: Classes should be at least 30 minutes per day. This may include one long workout, and the total amount of shorter periods of activity throughout the day.

Type of: Preference should be given to aerobic exercise, but you should not completely abandon anaerobic exercise.

If we try to convey the whole meaning of the above recommendations in one sentence, we get something like this: Walk at a brisk pace for 30-45 minutes a day, 5-7 days a week.

This led the experts to change their recommendations. Linda Pescatello was the lead author of the 2004 ACSM recommendations. And in 2015, together with colleagues, she released a document called "Exercise for People with Hypertension: Updated Recommendations with Recent Research Evidence". This document is still Advice is given to do aerobic exercise, but it is said that patients should also include anaerobic exercise in their program at a frequency of 2-3 times per week..

Although exercise can be effective in treating hypertension, you should not start a new exercise program without first talking to your healthcare provider, especially if you have any cardiovascular disease.

If you are currently taking blood pressure medications, then, as a rule, intense training is contraindicated until your pressure drops to more acceptable values. It is especially important to follow this recommendation for the elderly and those whose blood pressure is estimated to be very high.

Stop exercising if:

Your resting blood pressure is greater than 200/110
During exercise, your blood pressure rises to 220/115 and above.

If you experience chest pain during exercise, stop exercising immediately!

High Pressure Training: Conclusions

To lower blood pressure, the best option is a combination of exercise, a healthy diet, and, if overweight, weight loss.
If you have high blood pressure or have any cardiovascular disease, do not start high-intensity exercise without first consulting with your doctor.
Focus on aerobic exercise. When you lower the pressure to lower values, include anaerobic training in the program.
While vigorous aerobic exercise can be effective, moderate paced exercise is also beneficial. Walking and cycling can successfully lower blood pressure. Swimming is recommended for older patients, especially those with knee or hip pain.
If you are overweight or obese, lose weight.
Switch to a plant-based diet. Not all people are able to reduce blood pressure solely through aerobic exercise. Combining this type of workout with a healthy diet can be more effective.

Hypertension is a condition that usually persists throughout life. However, there is considerable evidence that regular exercise, combined with weight loss (if you are overweight) and salt restriction, can reduce high blood pressure. Moreover, physical exercises successfully help with other diseases of the cardiovascular system.

More importantly, such lifestyle changes can completely prevent the development of hypertension in the future.

Physical activity can lead to a change in the state of the body: pressure after training is increased or decreased - is this the norm or a disease? Individual characteristics, the work of the cardiovascular system, the type of training affect well-being.

The load becomes a provoking factor for increasing systole, as the body is intensively saturated with oxygen and blood. Blood pressure readings may go up or down after a workout.

During training, the blood flow becomes faster, the effect on the cerebral cortex and adrenal glands is carried out. The release of adrenaline into the blood and heart rate lead to an increase in blood pressure. Hematopoietic processes can be accelerated at times, and pressure, respectively, too. Increased blood pressure indicators depend on such factors:

strengthening of metabolic and hormonal processes;
intensive contraction of arteries and blood vessels;
oxygen saturation;
blood circulation through veins, internal organs.

If the pressure rises as a result of physical exertion within the normal range, then this has a beneficial effect on the human condition. The tone of the body increases, cheerfulness appears, mood improves. However, overload will negatively affect the cardiovascular system.

Indicators depend not only on age, but also on individual indicators of systole. At a rate of 120/80, intense exercise can increase the upper parameters to 190 mmHg, and the lower ones to 120 mmHg. The pressure can increase from dancing, football, volleyball, running, and exercising in the gym. Control the state of the body during the training by following these recommendations:

consultation with a doctor before choosing a workout;
pressure measurement before and after training;
wear special clothing while playing sports;
exercise in a ventilated area;
make sure you have enough liquid.

In order not to harm the body, before starting training, contact a therapist who will recommend the best sport for you. Measuring blood pressure twenty minutes before class and ten minutes after will help to avoid health risks. Too tight clothes that do not allow air to circulate or are squeezed are not suitable for exercising. Loose fit and breathable fabric are the main requirements when choosing a sports uniform.

If the hall is not ventilated or not ventilated, then the body receives less oxygen. In this case, inhaling carbon dioxide can lead to an attack of dizziness. It is advisable to drink at least two liters of water per day. With intense loads, the fluid rate is increased to two and a half liters. Mineral water is good for internal organs, so you can fortify the body with calcium and magnesium.

Of course, healthy lifestyle has become a craze in all countries of the world, but sometimes it is better to refuse physical activity. Doctors do not recommend training in such cases:

pathologies of the heart that cause jumps in hell;
change in systole and diastole in everyday life;
pain in the region of the heart;
pressure does not return to normal within half an hour after the end of the workout.

BP can not only increase, but also decrease. Parasympathicotonia leads to sudden changes in blood pressure and a decrease in performance during exercise. During exercise, a person may experience weakness, shortness of breath, and blurred vision. In this case, jogging at a slow pace or walking is prescribed. Other loads for a person suffering from parasympathicotonia are contraindicated.

Increased rates of systole and diastole should be reduced, otherwise the organs will suffer from a lack of oxygen. Aching pains in the region of the heart - a clear sign of an increase. With compressive pain in the subscapular area or the region of the left hand, the load should be stopped. Use a nitrospray or put a nitroglycerin tablet under your tongue. If the symptoms of angina pectoris do not go away within five minutes, then you should contact an ambulance.

Pain in the occipital region is familiar to hypertensive patients. If it is accompanied by the appearance of flies before the eyes, vomiting or nausea, then capoten or nifedipine should be taken. Headaches with numbness of the limbs and impaired speech are dangerous.

This condition is fraught with ischemia and stroke, so the patient is urgently hospitalized. Harmless signs of high blood pressure are sweating, facial flushing, and shortness of breath. Symptoms that disappear within a short time after the end of training are not dangerous. The main symptoms of changes in blood pressure are:

coughing during cardio;
migraine;
chest pain;
stitching pain in side;
nausea during the press.

The appearance of a cough during cardio is the body's response to the overload received by the respiratory system. Exercising in a dusty and stuffy environment can cause this symptom. In addition, if the gym is located near a busy highway, the air is probably polluted.

The cause of a headache is usually an increase in blood pressure. At jump aortic dissection may occur. Power load in osteochondrosis leads to neck spasm. Training should be stopped to measure heart rate and blood pressure. Avoid holding your breath during training and do not work to the point of exhaustion.

With the appearance of pain in the sternum, we can talk about the presence of problems of cardiological origin. Also, this symptom may mean that the trainee has intercostal neuralgia, and muscle contraction during the respiratory cycle leads to spasm. You probably experienced pain in your side in physical education classes at school. The liver signals its enlargement during the acceleration of blood flow. If the pain subsides, then you can continue training at a moderate pace. Finally, the nausea that occurs during pumping of the rectus abdominis muscle is most likely the cause of irregular eating or changes in blood pressure.

According to existing standards, the ideal should not be higher than 120/80 mm Hg. Art.

But, such figures are very rare, for the most part, all people have slight deviations from these indicators. At the same time, no visible signs there are no problems in the body.

It is for this reason that such blood pressure is called "". Throughout the day, it can fluctuate from one value to another. Neuroses, conflict or physical activity can have a significant impact on him.

If during sports the level of pressure increases significantly, then this is not a pathology, but on the contrary, it is considered quite acceptable. Usually, the indicators return to normal within a few hours.

However, there is another side of the coin, which refers to those situations when blood pressure rises to critical levels and remains at this level for a certain period of time. In connection with this situation, it is necessary to figure out which numbers are considered acceptable and which are not. From the information in this article, you can find out what the pressure should be after physical exertion.

The norm characterizing the pressure in athletes is 131/84 mm Hg. Art.

The optimal pressure during sports is 120/80 mm Hg. Art.

However, the indicators are in the range of 134-138 mm Hg. Art. at 86-88 mm Hg. Art. considered acceptable for a perfectly healthy person.

Control during and after exercise

As you know, suitable physical activity at elevated pressure brings tremendous benefits to the whole body, and also positively affects the performance of the heart and blood vessels.

But, in case of overload, undesirable processes occur that negatively affect the state of human health.

According to this information, you should first take care that after exercising in the gym or on the treadmill, the blood pressure of athletes does not jump sharply. It is very important to visit a specialist regularly to monitor your own health.

Periodic preventive examinations to know what pressure athletes have. If a person wants to play sports professionally, then these events are considered mandatory. Also, before starting training, you should consult with your doctor about the presence of prohibitions for power loads.

In addition, it is important to note that people who plan to seriously work out in the gym should measure their pressure level about half an hour before the warm-up. At the end of a quarter of an hour after sports training you need to check the numbers again.

in order to play sports, you need to wear special clothes. Among its characteristics must be the following: it must help the body to breathe, and the blood to circulate freely throughout the body;
if training takes place indoors, then it must have a professional ventilation system (or other equipment designed to supply fresh air).

In the process of sports activities, be sure to regularly replenish the supply of fluid in the body. The approximate daily amount of purified water is 2.5 liters. It must be without gas and sugar.

It should be noted that plain water can be completely replaced with mineral water, which is saturated with various useful compounds that contribute to the normal functionality of the heart and other internal organs.

Why does blood pressure drop when exercising?

It is considered a strange reaction, because, according to the physiological characteristics of the body, completely different processes should occur at this moment.

Low blood pressure in athletes can occur due to the following factors:

disruption of control of autonomic innervation. In the near future, a diagnosis called VVD may appear in the standard medical record;
inadequate physical training or overwork. Any organism has the ability to endure only a certain level of stress;
mitral valve prolapse;
angina;
low blood pressure.

Whatever factor is causing the low blood pressure physical activity in an adult, a visit to the doctor and a complete examination should not be neglected. It is desirable to know about all the changes taking place in the body, as this will prevent the occurrence of many serious diseases.

Causes of increased blood pressure

As you know, sport is considered a positive stress for every organism. Normal pressure in athletes rises quite often, as this is due to the characteristics of the body and the chosen type of physical activity.

Consistent exercise stimulates the release of adrenaline, which plays a major role in adapting a person to factors environment. Regular cardio loads help to significantly strengthen the walls of blood vessels, improve breathing and increase the percentage of tissue saturation with unique elements and vital oxygen.

Pressure during exercise: a table of the ratio of patients with hypertension among various sports

As for the factors that provoke an increase in blood pressure during sports, an increase in the content of adrenaline in the blood is associated with the activation of the sympathetic link of the nervous system. During the exercise, breathing quickens, and blood circulation improves.

This process requires additional resources. Blood pressure often rises when doing daily activities: during heavy lifting, when walking for a long time, and also due to nervous tension.

High blood pressure in athletes is caused by such systems of the body:

cardiovascular- blood moves much faster, saturating all tissues of the body with useful compounds, among other things, the tone of arteries, veins and capillaries improves;
respiratory- the lungs expand and fill with air, and all internal organs are saturated with oxygen;
humoral- all metabolic processes in the body are accelerated, as well as the synthesis of certain hormones increases and muscles grow.

In athletes, changes in hemodynamic parameters during and after physical activity may not be traced at all.

Contraindications for athletes

There is a certain list of diseases in the presence of which it is not recommended to perform strength exercises:

After exhausting physical exertion, any body needs time to recover. Long recovery period high pressure to normal is a process that proceeds as a reaction to overwork and an immediate replenishment of the reserves of spent energy. To do this, you need to give the body a break.

What pressure should be during physical exertion depends on gender and age:

men 18-55 years old - 121-129 / 79-84 mm Hg. Art.;
women 18-55 years old - 111-121 / 78-86 mm Hg. Art.;
the mark on the tonometer is 141/90 mm Hg. Art. considered borderline because it indicates the development of hypertension.

During exercise in the gym, the pressure can increase by about 19 mm Hg. Art.

If available, the indicators may be as follows: 141-158 / 91-98 mm Hg. Art. With these figures, you can play sports only with the permission of your doctor.

It is very important to give the body a rest from exhausting physical exertion. The greater the intensity during a workout, the longer you should rest after it. Some experts recommend keeping a diary, which includes the schedule of activities and rest, as well as the level of blood pressure before and after physical activity.

You need about 24 to 48 hours to rest, depending on the complexity of the workout.

The acceptable heart rate is about 76 beats per minute two hours after exercise.

To reduce it, you need to perform slow breaths in and out in a position with your hands resting on your knees.

With help this method it will be possible to reduce the pressure level by about 20 beats per minute. There is another option, for the effectiveness of which you should straighten up, put your hands behind your head and start breathing calmly.

It will help you recover as quickly as possible after cardio or strength training. But, nevertheless, this method is not as effective as the previous one. Although it will also allow you to catch your breath as quickly as possible.

The main factor full recovery strength after a grueling workout is considered rest. For most athletes, about two days without training in the gym is enough.

Physical activity, sports with hypertension

At one time, medicine believed that physical activity was harmful for hypertensive patients. But it turned out that this was not the case. Excessive loads leading to physical overstrain of the body are harmful, while moderate ones are not only not harmful, but extremely useful and even necessary. The person must move.

But the load is different. Physical labor is not always sufficient. The fact is that the work involves the tension of certain organs and muscle groups. It's like a one-sided training. Whereas for treatment (as well as for prevention) a complex of movements is required that meets the situation.

It is very important to know what kind of physical activity leads to a decrease in blood pressure. There are two main types of exercise: isometric and isotonic. Let's look at weightlifters, heavyweight wrestlers, middleweight and heavyweight boxers. What do we see? Trained muscles are the result of exercise.

Isometric exercises, strengthening muscles, affect weight gain. Such exercises during training can lead to an increase in blood pressure. If this happens, if the blood pressure "rolls over", that is, jumps up to unacceptable levels, doctors recommend refraining from lifting weights.

Isotonic exercise, on the other hand, aims to lower blood pressure, to get the blood moving faster through the circulatory system, and the lungs to work harder to supply more oxygen to the muscles.

Isotonic exercises work the large muscles and especially the muscles of the legs and arms. Exercising causes the body to expend more energy, and to get that energy, the body must burn more calories. Calories come from food or FROM previously accumulated. Previously accumulated is consumed only when more calories are burned than received from food. Accumulated is nothing but Fat. The circle is closed: we are back to being overweight.

Of course, not everyone is able to exercise on simulators, and even more so to have them at home. But still, there is much that can be done here. And first of all, learn a set of exercises. This can be learned in the clinic or in specialized literature.

And morning Start with gymnastics. By the way, the general health gymnastics complex is broadcast on the radio in the morning. It also does not require any expenses to run, walk, take a cool shower, alternating it with a warm one. A bike can also do a good job, and on Sundays - walking countryside walks or walks in the city park.

All this does not require money, and if it does, it is small, and many can afford it. But, unfortunately, we still don’t have this culture - publicly take care of your health: for some reason, an aged person finds it inconvenient to jog in the morning in front of everyone.

And there is nothing to say about women: they prefer to spend their leisure time sitting on a bench with their neighbors. This can be good if the muscles have received enough exercise during the day. But we are not talking about the energy spent on washing, cleaning and cooking: this work, tedious with its monotony, repetition from day to day, does not give the body anything from the point of view of its recovery.

Medicines for hypertension

Medications that reduce blood pressure

Looking for a cure for hypertension

Folk remedies for the treatment of hypertension

Hypertension and herbal medicine, herbal treatment

Treatment of hypertension with honey

Juice treatment for hypertension and stroke

cholesterol in the body

Physical activity for patients with hypertension and hypotension

Doctors have long noticed that hypertension is more likely to develop in workers who are not engaged in physical labor than in those who work physically. Also, people with low blood pressure usually lead a sedentary lifestyle. The reason for this dependence is not only that mental work is more stressful, but also that physical labor strengthens the heart and blood vessels.

In England, drivers and conductors of double-decker omnibuses were examined. The driver spends his working day sitting in the cab and is in suspense all the time. The conductor is constantly moving: serving passengers, he must go down and up the stairs of the omnibus.

As a result of the study, it turned out that hypertension in drivers is much more common than in conductors.

Systematic physical training affects almost all organs and systems of the body. A trained person's heart weighs more than an untrained one. The minute volume of blood in a person who is not accustomed to physical activity increases due to an increase in the number of heartbeats; in a person involved in physical education - due to an increase in stroke volume of blood.

With systematic training, the absolute number of capillaries per unit surface of skeletal muscles and heart muscles increases.

Regular exercise leads to normalization of blood pressure at rest and during exercise. When performing the same work, the blood pressure in a trained and untrained person increases in varying degrees: the first moderately, and the second significantly. A slight increase in blood pressure during physical exertion means that the heart requires less oxygen and performs weak work.

The decrease in blood pressure in people who exercise regularly occurs due to the fact that the resistance to blood flow decreases, as a result, systolic pressure decreases, aimed at overcoming vascular resistance. Thus, people engaged in physical labor or sports are much less likely to develop hypertension.

Before starting physical exercises, people who already have hypertension should definitely consult a doctor. With hypertension, this is permissible only in the initial stages of the disease.

Patients with hypertension III degree only moderate breathing exercises are allowed.

In the process of training, it is necessary to monitor the reaction of your body to a dosed load. The following reaction is considered satisfactory: the increase in heart rate after exercise passes quickly, the pulse is restored to its original value within 3-5 minutes; only a slight shortness of breath is observed, the respiratory rate is restored no later than after 5-10 minutes; fatigue is moderate, completely disappears after 5-10 minutes.

You can not bring the body to a state of severe and prolonged suffocation, the occurrence of nausea, vomiting, dizziness, poor coordination of movements, instability of position. In this case, urgent medical attention will be required.

You can check the effectiveness of training using an elementary test. Climb the stairs to the 4th floor. Measure the time during which you climbed relatively calmly. After completing the lift, determine the frequency of pulse and respiration. Write down the numbers. After 3, 6 months, do the same and compare the results.

1. I. p. (starting position) - arms along the body, legs at the width of the foot. 1 - 2 - raise your arms through the sides up, stand on your toes, stretch; 3 - 4 - return to and. n. 4 - 5 times.

2. I. p. - one hand above, the other below. For each count, change the position of the hands. 8 - 10 times.

3. I. p. - hands on the belt (you can hold the back of the chair with one hand), feet on the width of the foot. For each count - swing your foot back and forth. Do the same with the other leg. 4 - 5 times with each leg.

4. I. p. - hands on the belt, legs shoulder-width apart. 1 - 2 - tilt forward; 3 - 4 - return to and. n. 8 - 10 times. Tilt - exhale, straighten - inhale.

5. I. p. - the main rack. 1 - 2 - raise your hands up; 3 - lowering the arms with arcs down and back, bend the legs slightly; 4 - 5 - continuing to move the arms back, tilt the body forward, straighten the legs; 6 - starting to move your arms forward, bend your legs slightly, straighten your torso (position in a semi-squat position); 7 - 8 - raise your arms in arcs up, straighten your legs, pulling yourself up, rise on your toes and return to and. n. 5 - 6 times.

6. I. p. - straight arms in front of the chest, legs the width of the foot. For each count, jerky movements with straight or bent elbows (it is possible with a simultaneous half-turn of the body). 8 - 10 times.

7. I. p. - hands behind the head, legs together. 1 - lean to the right, at the same time lunging with the right foot in the same direction (you can simultaneously straighten your arms up); 2 - return to and. P.; 3 - lean to the left, at the same time lunge with the left foot in the same direction; 4 - return to and. n. 4 - 5 times in each direction.

8. I. p. - the main rack. Squats. The pace is arbitrary. At the moment of squatting, one hand is behind the head, the other is on the belt, at the next squat, change the position of the hands. 8 - 10 times.

9. I. p. - hands on the belt, feet on the width of the foot. Breathing exercise. 1 - 2 - take your elbows back, rise on your toes - inhale; 3 - 4 - return to and. p. - exhale. 5 - 6 times.

10. I. p. - hands on the belt, feet shoulder width apart. Circular rotation of the pelvis (left, forward, right, back). Repeat the same on the other side. 4 - 5 times in each direction.

11. I. p. - hands on the belt, legs on the width of the foot. 1 - 2 - spread your arms to the sides and slightly turn the body to the right - inhale; 3 - 4 - return to and. p. - exhale. 3 - 4 times in each direction.

12. I. p. - legs together, hands on the belt. Jumps in place. Legs together - apart. Feet together - one foot forward, the other back. 30 – 40 sec. Then move on to a fast pace.

13. Jogging (in place or around the room). 5 - 7 min.

14. Calm walking. Breathing exercises. 2 - 3 min.

Morning exercise is not a workout. She should only cheer up. You don't need to overwork.

Young and middle-aged people with the initial stage of hypertension 1.5 - 2 months after the start of training can perform exercises with dumbbells weighing 1 - 1.5 kg or with an expander, while the number of repetitions must be reduced by 25 - 50%.

After charging, they start water procedures: you can take a shower or wipe yourself to the waist with a damp towel.

At one time there was an expression: "Running from a heart attack." You can run with hypertension stage I and IIA. New Zealander Arthur Lydiard and his friend Garth Gilmour promoted jogging. Such a run trains endurance well, it is practically safe.

Jogging consumes less oxygen, uses less energy, and puts less stress on the cardiovascular system than brisk walking.

The basic principles of A. Lydiard:

– train, but do not strain;

- never compete in running with others;

- always stick to your most well-tolerated pace of running;

- increase the load by lengthening the running distance, and not its pace;

- do not be shy and not afraid to take short breaks when they are needed.

If you are embarrassed to run and don't want to draw too much attention to yourself, walk. Walking is a great way to exercise. Choose your pace, find the route that works best for you, and walk more often.

It is very useful to walk up to the upper floors without using the elevator. It is enough for elderly patients to go 5 floors.

Complex special exercises for patients with hypertension (designed for 30 minutes):

1. Walking in place. 1 - 2 min. The pace is average.

2. Run in place. 1 minute. The pace is average.

3. I. p. - the main rack. 1 - arms to the sides - inhale; 2 - hands down, relax - exhale. 3 - 4 times. The pace is slow.

4. I. p. - the main rack. 1 - bend your arms to your shoulders; 2 - arms to the sides; 3 - hands to the shoulders; 4 - return to and. n. 6 - 8 times. The pace is average.

5. I. p. - main stance, hands on the belt. 1 - tilt to the left; 2 - return to and. P.; 3 - tilt to the right; 4 - return to and. n. 6 - 8 times. The pace is average.

6. I. p. the same. 1 - right foot forward; 2 - bend the right leg; 3 - straighten the right leg; 4 - return to and. n. The same with the left foot. 8 times with each leg. The pace is average.

7. I. p. the same. 1 - head tilt back; 2 - head tilt forward; 3 - head tilt to the left; 4 - head tilt to the right. 3 - 4 times. The pace is slow. Do not exercise if you feel dizzy.

8. I. p. - the main rack. 1 - arms to the sides; 2 - hands behind the head. 6 - 8 times. The pace is average. You can do with a turn on each account.

9. Run in place. 1 minute.

10. I. p. - the main rack. 1 - 8 - circular motion right hand forward and left back. The pace is fast.

11. I. p. - the main rack. 1 - springy tilt to the left, hands on the belt; 2 - springy tilt to the left, arms to the shoulders; 3 - springy tilt to the left, arms up; 4 - return to and. n. The same to the right. 4 - 6 times in each direction. The pace is average.

12. I. p. - standing, legs apart, arms forward - to the sides. 1 - swing with the right foot to the left hand; 2 - without lowering your legs to the floor, swing your right foot to your right hand; 3 - swing with the right foot to the left hand; 4 - return to and. n. The same with the other leg. The pace is average.

13. I. p. - the main rack. 1 - arms to the sides - inhale; 2 - hands behind the back at the level of the shoulder blades (left on top, right on the bottom), fingers clasped into the lock - exhale. The same movements, but the right hand is on top, the left is on the bottom. 6 times. The pace is slow.

14. I. p. - standing, legs crossed, hands on the belt. 1 - tilt to the left; 2 - return to and. P.; 3 - tilt to the right; 4 - return to and. n. 8 - 10 times. The pace is average.

15. I. p. - the main rack. 1 - right leg to the side, tilt forward; 2 - putting the right foot, return to and. P.; 3 - left leg to the side, tilt forward; 4 - placing the left foot, return to and. n. 6 - 8 times. The pace is average. Breathing is arbitrary.

16. I. p. - main stance, hands on the belt. 1 - swing left foot to the right; 2 - swing left foot to the left; 3 - swing left foot to the right; 4 - return to and. n. The same with the right foot. 4 - 6 times. The pace is average.

17. I. p. - the main stance. 1 - hands up and back, bend over; 2 - springy tilt forward, touch the floor with your hands; 3 - tilt forward, touch the floor with your hands; 4 - return to and. n. 6 - 8 times. The pace is average.

18. I. p. the same. 1 - springy tilt back, arms up; 2 - springy tilt back, arms to the sides; 3 - springy tilt back, arms up; 4 - return to and. n. 6 - 8 times. The pace is average.

19. I. p. - standing, legs apart, hands on the belt. 1 - bend the left leg, sit down; 2 - return to and. P.; 3 - bend the right leg; 4 - return to and. n. 8 - 10 times. The pace is average. Squat on the exhale.

20. I. p. - main stance, arms to the sides. 1 - bend your arms with your forearms up; 2 - return to and. P.; 3 - bend your arms with your forearms down; 4 - return to and. n. 8 - 12 times. The pace is average. Breathing is arbitrary.

21. I. p. - main stance, hands on the belt. 1 - tilt back, pressing your hands on your back; 2 - return to and. n. 12 - 16 times. The pace is average.

22. I. p. - standing, legs apart. 1 - slightly bending the legs at the knees, tilting back; 2 - return to and. n. 12 - 16 times. The pace is average.

23. I. p. the same. 1 - bending the right leg, make an inclination to the left leg; 2 - return to and. P.; 3 - bending the left leg, bend over to the right leg; 4 - return to and. n. 6 - 8 times. The pace is average.

24. I. p. - main stance, hands on the belt. 1 - lunge with the right foot forward, arms to the sides; 2 - 3 - springy movements in the knee; 4 - putting the right foot, return to and. n. The same with the other leg. 8 - 10 times. The pace is average.

25. I. p. - lying on your back. Bending the body, sit down. 6 - 8 times. The pace is slow. Do not take your feet off the floor.

26. I. p. - standing, take emphasis from behind, legs extended. 1 - raise the straight right leg; 2 - return to and. P.; 3 - raise the straight left leg; 4 - return to and. n. 8 - 12 times. The pace is average.

27. I. p. - sitting, take emphasis from behind. 1 - raise straight legs; 2 - bend your knees; 3 - stretch the legs; 4 - return to and. n. 6 - 10 times. The pace is slow. Breathing is arbitrary.

28. I. p. - emphasis lying. Push-ups in emphasis. 4 - 8 times. The pace is average. Breathing is arbitrary.

29. I. p. - main stance, hands on the belt. 1 - sit down, hands forward; 2 - return to and. n. 20 - 24 times. The pace is average. Breathing is arbitrary.

30. I. p. the same. 1 - jumping legs apart; 2 - jump to cross your legs. 10 - 20 times. The pace is fast.

31. Running in place, lifting your knees high. 1 - 2 min. The pace is average.

32. Walking in place. 1 - 2 min. The pace is average.

33. I. p. - the main stance. 1 - arms to the sides - inhale; 2 - return to and. p. - exhale. 4 - 6 times. The pace is slow.

34. I. p. - main stance, hands behind the head. 1 - right leg back on the toe, arms up and to the sides, bend over; 2 - return to and. n. The same with the left foot. 4 - 8 times with each leg. The pace is slow.

35. I. p. - main stance, hands on the belt. 1 - 8 - circular movements of the pelvis to the left; 9 - 16 - the same to the right. The pace is average.

36. I. p. - the main stance. 1 - arms to the sides - inhale; 2 - sit down, clasping your knees with your hands, - exhale. 3 - 4 times. The pace is slow.

37. I. p. - the main stance. 1 - spreading fingers, left hand take to the left, clench the right into a fist; 2 - return to and. P.; 3 - spreading fingers, right hand take to the right, clench the left into a fist; 4 - return to and. n. 6 - 8 times. The pace is slow.

38. Calm walking. 1 - 2 min.

Regular, sufficient, individually acceptable physical activity not only contributes to protection against hypertension and other disorders in the body, but can also lead to the reverse development of the disease. Physical education is actually the main means of rehabilitation, i.e. rehabilitation treatment patients with cardiovascular diseases.

People with low blood pressure, only extreme sports are contraindicated. They can perform any other physical activity without any danger to their health. Since hypotension is often accompanied by a feeling of weakness and fatigue, you can start with light exercises, gradually moving on to more complex ones. For such patients, it is especially important to conduct classes in an emotionally pleasant atmosphere.

An important factor for the normalization of pressure in hypotension is the regularity of physical activity. Even elementary morning exercises have a good effect, if it is done every day. Water and, especially, hardening procedures, such as wiping with a damp towel, are very useful for hypotension. Patients with hypotension, as well as hypertensive patients, are often recommended walking or jogging.

For hardening, water procedures are used: dousing, rubbing. They strengthen and tone the nervous system, train the activity of the heart and blood vessels, preventing significant fluctuations in blood pressure.

It is better to start systematic hardening from childhood, carefully and gradually. The simplest way hardening - air baths. They can be taken indoors all year round, and outdoors on warm days. If you accustom yourself to live with a window open at any time of the year, this is already a great success in hardening.

Getting to a more serious hardening, you need to start with rubdowns. For several days, the naked body is wiped with a dry towel, then they move on to wet wipes, after which the body must be dried and rubbed vigorously. The water temperature for wet rubdowns in the first days should be 35 - 36 ° C. In the future, it decreases.

When the body gets used to cold wet rubbing, you can start dousing. In summer, it is better to douse yourself in the fresh air after morning exercises. Swimming in open water is very useful, starting from 3-4 minutes. and ending with 10 - 12 min. Well-hardened people (walruses) bathe even in winter with slight frosts. After such a procedure, warmth should be felt throughout the body, vivacity, a surge of strength. In no case should you allow the appearance of chills, weakness.

Hardened people are much less likely to suffer not only from colds, but also from cardiovascular and metabolic diseases.

Earlier it was said about the so-called hypotension of high fitness. You should not be afraid that it will appear as a result of physical activity. Such hypotension develops in high-class athletes who devote their entire lives to sports. In addition, as a rule, it does not cause them discomfort.

Physical activity in hypertension

For any person, healthy or with any disease, it is important to always keep yourself in good physical shape. The ability of the body to resist diseases, and longevity, and general well-being depend on this. However, there are some groups of diseases that force you to limit physical activity, give up some exercises and generally reduce your level of activity. One of these diseases is hypertension. In case of hypertension, it is important not to overstrain the body in order to bring it only benefit, and not harm.

Hypertension is characterized by an increase in blood pressure in the arteries themselves. Hypertension does not manifest itself as a disease in itself, but as a consequence of any past illnesses, for example, neuroses. It is stress and nervous strain that cause an increase in pressure and, as a result, a deterioration in well-being. Pressure can also rise when diseases associated with the kidneys and adrenal glands appear. Choosing physical activity in case of hypertension should only be done together with your doctor. It is he who should tell you which exercises will be beneficial for your body and health, and which ones can aggravate the situation.

Physical activity is very useful and helps to recover from illness. With hypertension, sports contribute to the fact that the vessels dilate, which leads to a decrease in peripheral resistance. As a result, it is easier for the heart to do its work. Secondly, exercise relieves stress, tension, nervous excitement. Aggression that can accumulate in a person, along with adrenaline, comes out during sports. Sport, unequivocally, disciplines and gives sobriety of the mind. After any, even the most simple exercises, the blood supply to the muscle tissue improves, the arterial and venous networks develop and strengthen. In the blood, the amount of sugar, as well as cholesterol, is noticeably reduced.

So, what kind of physical exercises are allowed to be performed with hypertension. First, you can go cycling. Not fast, moderate driving, in which your state of health will remain quite comfortable, is not contraindicated. On the contrary, if you choose to ride Fresh air, then the benefit will be doubled. Secondly, you can go swimming in the pool, in the river, as well as rowing. Swimming strengthens the muscles of the back and arms, well stimulates blood circulation, saturates the body with oxygen. If you swim in sea water, you can saturate the body sea salt which is beneficial to health.

Many people with hypertension immediately refuse aerobic exercise. You should not do this, because aerobics allows you to just normalize pressure and improve blood flow. Sign up for an aerobics group, where the level of load will be average, and it will not be difficult for you to work out with everyone. In any case, after a few sessions, you will be able to understand whether you are getting better after aerobics, or if your health is deteriorating.

If you have a jump rope at home, practice on it. Such small, but very useful physical activity will help strengthen muscles, improve well-being and warm up the blood.

The most enjoyable physical activity that can only be advised is dance classes. Firstly, you can go to a dance group: not sports, of course, but oriental ones are just right. Belly dancing strengthens muscular system no worse than any fitness, they help improve blood circulation, dilate blood vessels. Dancing contributes to both weight loss and giving the body elegance and harmony.

It is not worth giving up the power load completely. It is not contraindicated even in case of hypertension. But to perform any strength exercises is under the strict supervision of a trainer. In general, if you decide to go to the gym if you have this disease, then you are obliged to warn the coaches about your state of health. First, do not try to do absolutely everything to keep up with the main group. Secondly, it will be easier and more useful for you to practice if the trainer knows about some of the features of your health.

It will be useful to pump up your arms, legs and hips a little. This is especially important for those who have problems with overweight. To normalize the pressure, you will have to ensure that you do not gain extra pounds.

Provide yourself with the most elementary load: do not use the elevator if you live on a floor that you can calmly, without shortness of breath, walk to. At least a few floors, as far as possible, try to pass without an elevator.

Physical exercises should not be started abruptly and suddenly. Gradually, incrementally, begin to increase the pace of classes and the amount of load received. Start today, do a few squats, a couple of side bends, and go out for a walk outside. Go to the park and alternate between brisk walking and slow walking as you get tired.

When the body begins to respond normally to physical activity when the pulse will increase within the normal range, make it a rule to do at least forty minutes a day. At first, this time interval can be divided into two times of twenty minutes.

Do a variety of physical activities. Don't get hung up on the same exercise. After eating, start sports activities no earlier than an hour and a half. Control your well-being, because only you can do it for sure. At the slightest discomfort or discomfort, stop exercising and rest. Next time, do not do the exercises that made you feel bad. Remember, you need to feel sorry for yourself in moderation. For health and full life need to give up bad habits and harmful products, and sports simply need to be included in your life.