Exercise reduces the risk of heart failure to zero
Exercise
reduces the risk of heart failure to zero
A sedentary lifestyle harms the heart. However, if you start
a sports program in good time, this can reverse the existing damage to the
heart and successfully prevent heart failure. answerhop
Sport protects against heart failure
Exercise can mobilize the heart so well that a long
sedentary lifestyle will no longer have a negative impact - according to a
study by the University of Texas Southwestern . in the specialist magazine
Circulation and says that a weekly exercise program at least four to five times
a week can help the ageing heart and prevent heart diseases, e.g. B. heart
failure can prevent. techbizcenter
The recipe for life: Exercise in the right dose
"Based on a whole series of studies that we have
carried out on this topic over the past five years, I can say: My recipe for
life is an exercise program in the right dose," technologywebdesign
Exercise should be part of everyday life as the daily shower
and brushing teeth
Heart failure: shortness of breath with the slightest
exertion
Heart failure is extremely serious heart disease. It means
that the body cells are no longer adequately supplied with oxygen and nutrients
because the heart muscle is simply too weak to pump enough blood through the
organism. Even when climbing stairs you get short of breath, you cough more
often and are often tired. Even short walks are no longer possible. And even
carrying the shopping bag into the house is reminiscent of a marathon. However,
when you are at rest, you usually do well for a long time.
Heart failure can develop slowly and become chronic. But it
can also appear all of a sudden. It rarely affects young people. Usually, it is
people aged 65 and over who are confronted with a weakening heart.
In Germany alone, 1.5 to 2 million people live with heart
failure - and only half of them will live longer than five years after
diagnosis. Once the diagnosis is there, it is much more difficult to change
anything here and turn back the time. Usually, a pacemaker then occurs.
Prevention is, therefore, the magic word and can be implemented with the
aforementioned sports program. marketingmediaweb
The diagnosis of heart failure
The so-called ejection fraction (EF) is a measure of the
heart's function. This indicates how much of the heart's blood volume is
actually expelled from the heart into the body with each heartbeat. The healthy
average is between 50 and 70 per cent.
If the EF is 40 per cent or less, it indicates heart
failure. In 41 to 49 per cent, it could be the onset of heart failure. However,
other causes may also have contributed to this reduced EF, e.g. B. a heart
attack. However, EF can still be completely normal even with heart failure. One
speaks of a heart failure with preserved EF (which is abbreviated to HFpEF).
The "p" stands for "preserved" which means "preserved". tipsfromcomputertechs
Without exercise, the heart becomes stiffer
The Texas researchers led by Professor Levine state in their
study that HFpEF is often preceded by a loss of myocardial elasticity. This
increased "cardiac rigidity" seems to be the result of poor fitness
in middle age.
In previous studies, the cardiologists at those middle-aged
athletes often have a rather small and stiff left ventricle. The stiffer a
heart chamber, the more difficult it can, of course, pump and the more likely
it is that heart failure will develop later in life.
On the other hand, in people who exercise four to five times
a week, this stiffness of the left ventricle cannot be observed. The heart
chambers are large and elastic here.
Even at 50 or 60, exercise can make the heart elastic
again!
The elasticity of the heart can, however, be restored even
if it has already been lost - at least if you start training early. If you only
start at the age of 65, the successes are no longer as high, and the
regenerative capacity of the heart is less than in people in their forties,
fifties or early sixties.
Fifty-three subjects between the ages of 45 and 64 took part
in Professor Levine's recent study. They were (still) healthy, but so far they
practised a preferred sedentary lifestyle without much sport
For some of the test subjects (group 1), balance training
and yoga were on the agenda for two years, as well as strength training three
times a week.
The other part of the test persons (group 2) carried out an
increasing sports program with aerobic exercises of medium and high intensity
for two years - four to five times a week.
The exercises consisted of four sets of four minutes each,
during which the heart rate was recorded. The exercises were designed so that
the subjects trained for four minutes at 95 per cent of their all-out heart
rate, followed by trio minutes of what is known as an active break in which the
exercise was continued at a lower intensity. The maximum heart rate during
these breaks was 60 to 75 per cent.
Two years of intense training - and the heart is less stiff
At the end of the study (after two years), Group 2 was
significantly fitter. The respective participants increased their performance
in training by 18 per cent (measured by their oxygen uptake rate). Much more
exciting, however, was that the previously observed cardiac stiffness had also
decreased.
These improvements could not be seen in group 1. So anyone
who only exercises two to three times a week does not seem to be able to hold
their own against the ageing process of the heart, says Professor Levine. At
the same time, training four to five times a week can protect the heart almost
as well from the consequences of a sedentary lifestyle as the typical extreme
training of elite athletes.
The sports program for the heart
Professor Levine advises starting training in the late
fifties or early sixties at the latest, as the heart still has sufficient
regenerative capabilities at this point. The training should be carried out
four to five times a week, without any exception, the professor emphasizes.
·
1 hour of cycling, walking, playing tennis or
aerobics in the fitness studio once a week
·
One high-intensity aerobic session per week,
e.g. B. the interval training described above
·
One strength training per week
·
In addition, 2 to 3 sessions per week with
medium intensity, which means that although you sweat while training, you can
still have a good conversation, which is no longer possible with a high
intensity
Protect yourself against heart failure with sport!
The study included people who were physically able to get
started with sport and who also had the desire to change something in their
lives. If you are now of the middle age mentioned, have not yet done any sport
and want to get started as described above, you should first have your family
doctor checked out, only then slowly start and gradually increase, which means: digitalmarketingtrick
