The importance of regular physical exercises for the heart and blood vessels

Chapter 1: Cardiovascular system: Fundamentals and functioning

1. 1 Anatomy of the heart and blood vessels: The heart, the central organ of the circulatory system, is a powerful muscle pump that provides continuous circulation of blood throughout the body. It consists of four cameras: two atria (right and left) and two ventricles (right and left). The atrium takes blood, and the ventricles are pushed out. The right atrium takes venous blood from the body, and the left – arterial blood from the lungs. The right ventricle directs venous blood into the lungs to saturate with oxygen, and the left ventricle – arterial blood into the aorta, the main artery, from which all other arteries that supply organs and tissues depart. The vascular system includes arteries, veins and capillaries. Arteries carry blood from the heart, veins – to the heart, and capillaries provide the metabolism between blood and tissues. The walls of arteries consist of three layers: internal (intima), middle (media) and external (adventitia). The media contains smooth muscle cells that provide the elasticity of the vessels and regulate their diameter. The veins have a similar structure, but their walls are thinner and less elastic. Capillaries are microscopic vessels with very thin walls, consisting of one layer of endothelial cells, which provides an effective metabolism.

2. 2 Physiology of blood circulation: Blood circulation is a continuous process of blood circulation through a closed vessel system. It is divided into two circles: large (systemic) and small (pulmonary). A large circle of blood circulation begins from the left ventricle, which pushes arterial blood into the aorta. Arteries depart from the aorta that branch into smaller arterioles, and then to the capillaries. In the capillaries there is a metabolism between blood and tissues: blood gives oxygen and nutrients and takes carbon dioxide and metabolic products. The venous blood from the capillaries gathers in Venula, then to the veins and, finally, into the upper and lower hollow veins, which fall into the right atrium. The small circle of blood circulation begins from the right ventricle, which pushes venous blood into the pulmonary artery. The pulmonary artery is branched into two branches heading to the right and left light. In the lungs, the pulmonary artery branches into capillaries, braided alveoli. In the alveoli, gas exchange occurs: blood gives carbon dioxide and is saturated with oxygen. Arterial blood from the capillaries gathers into the pulmonary veins, which flow into the left atrium. The cardiac cycle consists of systole (reduction) and diastole (relaxation). During systole, the ventricles contract and pour blood into the aorta and the pulmonary artery. During diastole, the ventricles relax and are filled with blood from the atrial. The heart rate (heart rate) is the number of heart beats per minute. Arterial pressure (blood pressure) is the power with which blood presses on the walls of arteries. Hell consists of systolic (upper) and diastolic (lower) pressure. Systolic pressure reflects the pressure in the arteries during ventricular systole, and diastolic – during diastole. The regulation of blood circulation is carried out by nervous and endocrine systems. The nervous system regulates heart rate and blood vessel tone. The endocrine system regulates the volume of blood and blood pressure.

Chapter 2: Risk factors for cardiovascular diseases

2. 1 The main risk factors: Cardiovascular diseases (SVD) are the main cause of death around the world. There are many risk factors that contribute to the development of SVD. The main risk factors include: high blood pressure (hypertension), high blood cholesterol (hypercholesterolemia), smoking, diabetes mellitus, obesity, sedentary lifestyle, malnutrition, stress and heredity. Hypertension increases the load on the heart and blood vessels, damages the walls of arteries and promotes the development of atherosclerosis. Hypercholesterolemia leads to the deposition of cholesterol on the walls of arteries and the formation of atherosclerotic plaques. Smoking damages the walls of arteries, increases blood pressure and blood cholesterol. Diabetes mellitus increases the risk of atherosclerosis and other SVDs. Obesity increases the load on the heart, increases blood pressure and blood cholesterol. A sedentary lifestyle reduces the tone of blood vessels, increases the level of cholesterol in the blood and promotes the development of obesity. Improper nutrition (an excess of saturated fats, trans fats, salt and sugar) increases the level of cholesterol in the blood, blood pressure and the risk of obesity. Stress increases blood pressure and blood cholesterol. Heredity also plays a role in the development of SVD. People with close relatives with the SVD have an increased risk of developing these diseases.

3. 2 Modified and unmodified risk factors: The risk factors of the CVD are divided into modified and non -moderate. Modified risk factors are factors that can be influenced by changes in lifestyle or medical treatment. These include: hypertension, hypercholesterolemia, smoking, diabetes, obesity, sedentary lifestyle, malnutrition and stress. Unmodified risk factors are factors that cannot be influenced. These include: age, gender and heredity. With age, the risk of the development of the SVP is increasing. In men, the risk of the development of SVAZ is higher than in women to menopause. Heredity also plays an important role. People with close relatives with the SVD have an increased risk of developing these diseases. It is important to note that even in the presence of unmodified risk factors, a change in the modified risk factors can significantly reduce the risk of SVD.

Chapter 3: The influence of regular physical exercises on the cardiovascular system

4. 1 General impact mechanisms: Regular physical exercises have a multifaceted positive effect on the cardiovascular system. They strengthen the heart muscle, improve blood vessels, reduce blood pressure, improve blood lipid profile, reduce the risk of diabetes and obesity, reduce stress and improve overall well -being. Strengthening the heart muscle occurs due to its hypertrophy (increased size). Hypertrophy caused by physical exercises is physiological and differs from pathological hypertrophy that occurs with hypertension or other heart diseases. Physiological hypertrophy leads to an increase in the stroke volume (the amount of blood thrown out by the heart per one reduction) and a decrease in heart rate at rest. Improving the function of blood vessels occurs by increasing their elasticity and reducing stiffness. Physical exercises stimulate the production of nitrogen oxide (No), which is a powerful vasodilator (expands the vessels). Vascular expansion improves blood flow and reduces blood pressure. A decrease in blood pressure occurs due to a decrease in the total peripheral resistance of the vessels. Physical exercises also help reduce the level of “bad” cholesterol (LDL) and increase the level of “good” cholesterol (LDP). A decrease in the risk of diabetes mellitus occurs by improving the sensitivity of tissues to insulin. Physical exercises also contribute to weight loss and maintaining normal weight, which also reduces the risk of diabetes. Reducing stress occurs due to the production of endorphins (hormones of happiness) during physical exercises.

5. 2 Influence on blood pressure: Regular physical exercises are an effective means of reducing blood pressure. They have both immediate and long -term effect on blood pressure. Immediate influence is to reduce blood pressure after training. This is due to the expansion of blood vessels and a decrease in the general peripheral resistance of the vessels. Long -term influence consists in the persistent decrease in blood pressure with regular training. Studies-analyzes showed that regular aerobic exercises reduce systolic blood pressure by 5-7 mm Hg. Art. And diastolic blood pressure is 3-5 mm Hg. Art. In people with hypertension, a decrease in blood pressure can be more pronounced. Physical exercises also help prevent the development of hypertension in people with normal blood pressure. It is recommended to engage in aerobic exercises of moderate intensity of at least 150 minutes a week or aerobic exercises of high intensity of at least 75 minutes a week to reduce blood pressure.

6. 3 Influence on a lipid profile: Regular physical exercises have a positive effect on the lipid blood profile. They contribute to a decrease in the level of “bad” cholesterol (LDL) and increase the level of “good” cholesterol (HDL). LDL is cholesterol that is deposited on the walls of the arteries and forms atherosclerotic plaques. LDL is cholesterol that removes cholesterol from the walls of the arteries and transports it to the liver to eliminate the body. Physical exercises also contribute to a decrease in the level of triglycerides (fats) in the blood. Triglycerides are another risk factor for the development of SSZ. It is recommended to engage in aerobic exercises of moderate intensity of at least 150 minutes a week or aerobic exercises of high intensity of at least 75 minutes a week to improve the lipid blood profile.

7. 4 Influence on the function of the endothelium: Endothelium is the inner layer of cells lining the vessels. He plays an important role in the regulation of blood vessels, blood coagulation and inflammation. The dysfunction of the endothelium is one of the early signs of the development of atherosclerosis. Regular physical exercises improve the function of the endothelium. They stimulate the production of nitrogen oxide (No), which is a powerful vasodilator and protects the endothelium from damage. Physical exercises also reduce the level of inflammation in the vessels, which also improves the function of the endothelium. Studies have shown that regular aerobic exercises improve the function of endothelium in people with SVD and healthy people.

8. 5 The impact on the heart rhythm and the variability of the heart rhythm: Regular physical exercises affect the heart rhythm and the variability of the heart rhythm (VCR). The trained people have heart rate lower than that of untrained ones. This is due to an increase in shock volume and improving the effectiveness of the heart. VCR is a measure of fluctuations in the intervals between heart strokes. High All -Union School is a sign of a good adaptation of the body to stress and low risk of SVD. Low VCR is a sign of poor health and increased risk of CVD development. Regular physical exercises increase the VCR. This is due to the improvement of the regulation of the heart rhythm by the nervous system.

Chapter 4: Types of physical exercises, beneficial for the heart and blood vessels

9. 1 Aerobic exercises: Aerobic exercises are exercises that are performed using oxygen as a source of energy. They are characterized by a long load of moderate intensity. Aerobic exercises include: walking, running, swimming, cycling, dancing, aerobics and other types of activity. Aerobic exercises strengthen the heart muscle, improve blood vessels, reduce blood pressure, improve blood lipid profile, reduce the risk of diabetes and obesity, reduce stress and improve overall well -being. It is recommended to engage in aerobic exercises of moderate intensity of at least 150 minutes a week or aerobic exercises of high intensity of at least 75 minutes a week.

10. 2 Power exercises: Power exercises are exercises that are performed using resistance. They are aimed at strengthening muscles. Power exercises include: lifting weights, exercises with its own weight (push -ups, squats, pull -ups), work on simulators and other types of activity. Power exercises strengthen muscles, improve metabolism, reduce the risk of osteoporosis, improve posture and overall well -being. Power exercises can also be useful for the cardiovascular system, especially in combination with aerobic exercises. They can reduce blood pressure, improve the lipid blood profile and reduce the risk of diabetes. It is recommended to perform strength exercises 2-3 times a week, working on all the main muscle groups.

11. 3 Flexibility exercises: Flexibility exercises are exercises that are aimed at increasing the mobility of the joints and elasticity of muscles. Flexibility exercises include: stretching, yoga, pilates and other types of activity. Flexibility exercises improve joint mobility, reduce the risk of injuries, improve posture and overall well -being. Flexibility exercises can also be useful for the cardiovascular system, especially in combination with aerobic and strength exercises. They can reduce stress and improve blood circulation. It is recommended to perform flexibility exercises daily or several times a week.

12. 4 High intensity interval training (VITS): Vit is a type of training, which is characterized by alternating short periods of high intensity with periods of low intensity restoration. VIIT is an effective way to improve cardiorespirator endurance, reduce blood pressure, improve blood lipid profile and reduce the risk of diabetes. Vit can also be more effective than traditional aerobic exercises in terms of combustion of calories and weight loss. Vit is not recommended for people with SVD or other serious diseases without consulting a doctor.

Chapter 5: Recommendations on physical exercises for the prevention and treatment of cardiovascular diseases

13. 1 General recommendations: For the prevention and treatment of SVD, it is recommended to regularly engage in physical exercises. It is recommended to combine aerobic, power and flexibility exercises. Aerobic exercises should make up the bulk of the training. It is recommended to engage in aerobic exercises of moderate intensity of at least 150 minutes a week or aerobic exercises of high intensity of at least 75 minutes a week. Power exercises are recommended to be performed 2-3 times a week, working on all the main muscle groups. Flexibility exercises are recommended to be performed daily or several times a week. It is important to start training gradually and increase the intensity and duration of training gradually. Before starting training, it is recommended to consult a doctor, especially if you have a SVD or other serious diseases.

14. 2 Recommendations for people with hypertension: For people with hypertension, it is recommended to engage in aerobic exercises of moderate intensity of at least 150 minutes a week or aerobic exercises of high intensity of at least 75 minutes a week. It is recommended to start training with low intensity and gradually increase it. It is important to regularly measure blood pressure and control your well -being during training. Avoid exercises that cause a sharp increase in blood pressure (for example, lifting weights with breath holding).

15. 3 Recommendations for people with hypercholesterolemia: For people with hypercholesterolemia, it is recommended to engage in aerobic exercises of moderate intensity of at least 150 minutes a week or aerobic exercises of high intensity of at least 75 minutes a week. It is recommended to combine aerobic exercises with strength exercises. It is important to observe a low content of saturated fats and cholesterol.

16. 4 Recommendations for people with diabetes: For people with diabetes, it is recommended to engage in aerobic exercises of moderate intensity of at least 150 minutes a week or aerobic exercises of high intensity of at least 75 minutes a week. It is recommended to combine aerobic exercises with strength exercises. It is important to control the level of blood sugar before, during and after training. Avoid training at a high or low blood sugar.

17. 5 Recommendations for people with coronary heart disease (IBS): For people with coronary heart disease, it is recommended to engage in physical exercises under the supervision of a doctor or a qualified rehabilitation specialist. It is recommended to start training with low intensity and gradually increase it. It is important to control your well -being during training and stop training when the chest pain, shortness of breath or other symptoms of coronary heart disease appear.

Chapter 6: The safety of physical exercises for the heart and blood vessels

18. 1 Medical examination before training: Before starting training, especially if you have a SPZ or other serious diseases, it is recommended to undergo a medical examination. A medical examination will help to evaluate your health status and determine the safe level of physical activity. The doctor may prescribe ECG (electrocardiography), echocardiography (echocardiography) and other studies to evaluate the function of the heart.

19. 2 Warm up and hitch: Before each training, it is necessary to warm up, and after each training – a hitch. Warming prepares the body for physical activity, increases blood flow in the muscles and reduces the risk of injuries. The hitch helps the body recover after physical activity, reduces heart rate and blood pressure. The warm-up should last 5-10 minutes and include light aerobic exercises and stretching. The hitch should last 5-10 minutes and include light aerobic exercises and stretching.

20. 3 Correct technique for performing exercises: It is important to perform exercises correctly to avoid injuries. If you are not sure of the correctness of the exercise, consult a coach or a qualified specialist.

21. 4 Gradual increase in load: It is important to start training gradually and increase the intensity and duration of training gradually. Do not try to do too much too quickly.

22. 5 Control over well -being during training: It is important to control your well -being during training and stop training when chest pain, shortness of breath, dizziness, nausea or other symptoms appear.

23. 6 Hydration: It is important to drink enough water before, during and after training, to avoid dehydration.

24. 7 Choosing the right clothes and shoes: It is important to choose the right clothes and shoes for training. Clothing should be comfortable and breathing. Shoes should be suitable for the type of activity that you are doing.

Chapter 7: Additional aspects affecting the health of the cardiovascular system

25. 1 Nutrition: Proper nutrition plays an important role in maintaining the health of the cardiovascular system. It is recommended to observe a low -fat diet, transfiners, cholesterol, salt and sugar. It is recommended to consume more fruits, vegetables, whole grain products, low-fat protein and healthy fats (for example, omega-3 fatty acids).

26. 2 Refusal of smoking: Smoking is one of the main risk factors for the development of SVD. Refusal of smoking significantly reduces the risk of the development of SVD.

27. 3 Stress management: Stress can increase blood pressure and blood cholesterol. It is important to learn how to control stress using various techniques, such as meditation, yoga, breathing exercises and other relaxation methods.

28. 4 Regular medical examinations: Regular medical examinations help identify the risk factors in the early stages and take measures to reduce them.

29. 5 Full dream: A lack of sleep can increase blood pressure and blood cholesterol. It is important to sleep 7-8 hours a day.

Chapter 8: Psychological aspects of physical activity and motivation

30. 1 Positive effect on mental health: Physical exercises have a positive effect on mental health. They reduce stress, anxiety and depression, improve mood and self -esteem.

31. 2 Motivation to physical activity: Maintaining motivation for physical activity can be a difficult task. It is important to find a type of activity that you like and engage in it regularly. Set up realistic goals and mark your achievements. Do physical exercises with friends or family to get support and motivation.

32. 3 Overcoming barriers to physical activity: There are many barriers that can interfere with people to engage in physical exercises, such as lack of time, fatigue, lack of access to sports facilities and other factors. It is important to determine your barriers and find ways to overcome them.

33. 4 The role of social support: Social support plays an important role in maintaining physical activity. Do physical exercises with friends or family, join sports groups or clubs.

Chapter 9: New directions in studies of the influence of physical exercises on the cardiovascular system

34. 1 The influence of various types of training on various aspects of the heart health: Studies continue to study the influence of various types of training (aerobic, power, vit) on various aspects of heart health, such as endothelium function, heart rhythm, heart rate variability and other indicators.

35. 2 Individualized exercise programs: Individualized programs of physical exercises are developed that take into account the characteristics of each person, such as age, gender, state of health and level of physical training.

36. 3 The influence of physical exercises on the genetic risk factors of the SVD: The influence of physical exercises on the genetic risk factors of the SVD is investigated.

37. 4 New technologies for monitoring physical activity and heart health: New technologies are being developed for monitoring physical activity and heart health, such as wearable devices, sensors and smartphones.

Chapter 10: physical exercises and rehabilitation after cardiovascular diseases

38. 1 The role of physical rehabilitation after myocardial infarction and other cardiovascular events: Physical rehabilitation plays an important role in restoration after myocardial infarction and other cardiovascular events. It helps to improve the function of the heart, reduce the risk of repeated events and improve the quality of life.

39. 2 Cardiological rehabilitation programs: Cardiological rehabilitation programs include physical exercises, teaching a healthy lifestyle and psychological support.

40. 3 Safety and effectiveness of physical rehabilitation: Physical rehabilitation is safe and effective for most people with SVD, but it is important to start training under the supervision of a doctor or a qualified rehabilitation specialist.

Chapter 11: age -related features and physical activity

41. 1 Physical activity in childhood and adolescence: Physical activity is important for the health of the cardiovascular system in childhood and adolescence. It helps to prevent the development of SVD in the future.

42. 2 Physical activity in middle age: Physical activity is important for maintaining the health of the cardiovascular system in the middle age. It helps to reduce the risk of SSZ and improve the quality of life.

43. 3 Physical activity in old age: Physical activity is important for the health of the cardiovascular system in old age. It helps to maintain a physical function, reduce the risk of falls and improve the quality of life.

44. 4 Adaptation of programs of physical exercises to age features: It is important to adapt the programs of physical exercises to age characteristics, taking into account the physical capabilities and health status of each person.

Chapter 12: The influence of the climate and the environment on physical activity and heart health

45. 1 The effect of temperature and humidity: High temperature and humidity can increase the load on the heart and increase the risk of dehydration. It is important to adapt the intensity of training to climatic conditions.

46. 2 The influence of air pollution: Air pollution can increase the risk of CVD. It is important to avoid open -air training on days with a high level of air pollution.

47. 3 The influence of height above sea level: The height above sea level can increase the load on the heart. It is important to adapt the intensity of training to height above sea level.

Chapter 13: Alternative types of physical activity

48. 1 Dancing: Dancing is an excellent type of aerobic activity, which improves cardiorespirator endurance, coordination and mood.

49. 2 Yoga: Yoga improves flexibility, strength, balance and relieves stress. Some types of yoga can also improve cardiorespirator endurance.

50. 3 Tai-you: Tai-chi is a mild type of physical activity, which improves balance, coordination and reduces stress.

51. 4 Gardening: Gardening is a moderate type of physical activity, which improves physical function and mood.

Chapter 14: Errors that should be avoided during physical exercises

52. 1 Excessive load: Excessive load can lead to injuries and overwork. It is important to start training gradually and increase the intensity and duration of training gradually.

53. 2 Incorrect exercise technique: Incorrect technology for performing exercises can lead to injuries. It is important to perform exercises correctly or consult a coach.

54. 3 Ignoring pain: Ignoring pain can lead to chronic injuries. It is important to stop training when the pain appears.

55. 4 Insufficient hydration: Insufficient hydration can lead to dehydration and reduce the effectiveness of training. It is important to drink enough water.

56. 5 Insufficient sleep: Insufficient sleep can reduce the effectiveness of training and increase the risk of injuries. It is important to sleep enough time.

Chapter 15: The role of professionals in the planning and implementation of physical activity programs

57. 1 Doctors: Doctors can assess the state of health and determine the safe level of physical activity.

58. 2 Coaches: Coaches can help develop individualized exercise programs and teach the correct technique of performing exercises.

59. 3 Physiotherapy: Physiotherapists can help recover after injuries and develop rehabilitation programs.

60. 4 Nutritionists: Nutritionists can help develop nutrition plans that support the health of the cardiovascular system and the effectiveness of training.

Chapter 16: Physical activity as part of a healthy lifestyle

61. 1 Integration of physical activity into everyday life: The integration of physical activity into everyday life can help maintain regular physical activity. For example, you can walk or ride a bicycle to work, climb the stairs instead of an elevator and take short breaks for physical exercises during work.

62. 2 A combination of physical activity with other healthy habits: The combination of physical activity with other healthy habits, such as proper nutrition, rejection of smoking, stress management and full sleep, significantly improves the health of the cardiovascular system and the general state of health.

Chapter 17: Covid-19 influence on physical activity and health of the cardiovascular system

63. 1 Reducing physical activity during pandemia: The Covid-19 pandemic led to a decrease in physical activity around the world due to restrictions on the movement, closure of sports facilities and other factors.

64. 2 Influence Covid-19 on the health of the cardiovascular system: Covid-19 can have a negative effect on the health of the cardiovascular system, increasing the risk of thrombosis, myocarditis and other cardiovascular complications.

65. 3 The importance of physical activity after the posted Covid-19: Physical activity is important for recovery after the Covid-19 transferred, but it is important to start training gradually and under the supervision of a doctor.

Chapter 18: Physical activity and prevention of secondary cardiovascular events

66. 1 The role of physical activity in reducing the risk of repeated heart attacks and strokes: Physical activity plays an important role in reducing the risk of repeated heart attacks and strokes.

67. 2 Secondary prevention programs using exercise: Secondary prevention programs using physical exercises help improve the function of the heart, reduce blood pressure, improve the lipid blood profile and reduce the risk of repeated cardiovascular events.

Chapter 19: Development of physical activity programs, taking into account individual preferences and opportunities

68. 1 The choice of types of physical activity that bring pleasure: It is important to choose the types of physical activity that bring pleasure to maintain the motivation and regularity of training.

69. 2 Adaptation of physical activity programs to physical capabilities: It is important to adapt physical activity programs to physical capabilities, given the age, health status and level of physical training.

70. 3 Using available resources and equipment: It is important to use available resources and equipment for physical exercises. For example, you can do open air, use exercises with your own weight or attend free training in the park.

Chapter 20: Progress Monitoring and adjustment of physical activity programs

71. 1 Using diaries of physical activity: The use of physical activity diaries helps to track progress and maintain motivation.

72. 2 Measurement of health indicators of the cardiovascular system (blood pressure, heart rate, lipid profile): Regular measurement of the health indicators of the cardiovascular system (blood pressure, heart rate, lipid profile) helps to evaluate the effectiveness of the physical activity program.

73. 3 Correction of physical activity programs depending on progress and goals: It is important to adjust physical activity programs depending on progress and goals. For example, you can increase the intensity or duration of training, change types of exercises or add new exercises.

Chapter 21: Physical activity and genetics: how genes affect the reaction to physical activity

74. 1 Genetic variations affecting cardiorespirator endurance: There are genetic variations that affect cardiorespirator endurance and an aerobic load reaction.

75. 2 Genetic variations affecting strength and muscle mass: There are genetic variations that affect the strength and muscle mass and reaction to power loads.

76. 3 Personalized training programs based on genetic testing: Personalized training programs based on genetic testing are being developed, which take into account individual genetic characteristics and make it possible to optimize the results of training.

Chapter 22: Physical activity and inflammation: How exercises affect inflammatory processes in the body

77. 1 The influence of physical exercises on the level of inflammatory markers: Physical exercises can have both pro -inflammatory and anti -inflammatory effects, depending on the intensity, duration and type of exercises.

78. 2 Chronic inflammation and cardiovascular disease: Chronic inflammation plays an important role in the development of cardiovascular diseases.

79. 3 Anti -inflammatory effects of regular physical activity: Regular physical activity can have an anti-inflammatory effect, reducing the risk of developing cardiovascular diseases.

Chapter 23: Physical activity and intestinal microbiota: how exercises affect the composition and function of microorganisms in the intestines

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