Heart health and sports;
Sports, which reduces the risk of heart attack and accelerates the healing process in those who have a crisis, causes more harm than good if done unconsciously.
“Just walking allows you to enjoy the benefits of sports for your health. Walk 30 minutes a day, that’s enough! But do not confuse it with the walk you take while browsing the stores in shopping malls. Because the most beneficial walking for the heart is the walking in an oxygenated environment and at a brisk pace. Natural by-passes occur with the veins that are formed and will form, and the person is more protected against the risk of heart attack.
Stating that sports, which have numerous benefits in terms of health, can be harmful to the heart if done incorrectly, Dr. Hakan Göçer says the following about the right methods of doing sports for heart health:
• “In many scientific studies, it has been reported that the probability of heart attack is reduced by 1/3, recovery is faster after the attack, and the death rate from heart attack is lower in those who do regular sports compared to those who live sedentary.
• During exercise, the heart muscle works harder. In order for the heart muscle to work harder, it needs more blood. In this case, regular exercise ensures the expansion, washing and regeneration of the coronary vessels that feed the heart muscle. As the need increases, new vessels are formed. Natural by-passes, which are formed by the opening of new vessels, strengthen the heart muscle and prevent heart failure, the risk of infarction and bad results.
• Thanks to regular exercise, a mechanism develops that gradually increases the heart rate in emergency situations and prevents damage to the heart. In people with high blood pressure, lowering and easy adjustment of blood pressure is another benefit of regular exercise. In addition, regular exercise; It facilitates weight loss, prevents the development of prediabetes and diabetes by reducing insulin resistance, increases good cholesterol, prevents blood clotting, reduces stress, increases the feeling of happiness with the secretion of the happiness hormone serotonin, protects from depression, delays aging by increasing the blood supply of tissues. Regular exercise reduces the risk of heart attack and stroke, as well as protects against dementia, osteoporosis and some types of cancer.
GYM NOT REQUIRED
• However, you do not need to run or join the programs in gyms to take advantage of all the benefits of sports and to protect your cardiovascular health. Just regular and brisk walking also allows you to benefit from these beneficial effects of sports. Walk briskly for 30 minutes a day. In addition to the energy expended at home or at work, each individual should spare at least 30 minutes a day and take a brisk walk in the open air, without making an excuse for the tiredness of the whole day. For heart health, walking 5 km for 1 hour is ideal. In other words, it is recommended to walk for at least 150 minutes a week. But remember; These walks should be brisk, not shop walking!
TARGET HEART RATE: 220 – AGE
• Individuals of all age groups must undergo a health check before participating in any sports activity. With the effort test, the highest speed that the heart can reach, that is, the maximum heart rate is determined. That speed is 220 minus your age. So if you’re 50, your maximum heart rate will be 220 – 50 = 170. In terms of heart and lung health; During exercise, your heart rate should be between 50 percent and 75 percent of your maximum heart rate. The heart rate in this range is called the target heart rate. For those new to exercise, the first few months may be at lower levels of target heart rate, ie 50 percent, or half the maximum heart rate. It is meaningless to stay below or exceed the limits. As you continue to exercise, your heart rate will gradually increase as your effort capacity will increase.
HEALTH CHECK FIRST
• If someone who has had a heart attack will do regular sports, they should definitely consult their doctor. In order to find the heart rate, an effort test should be performed on the treadmill 15-20 days after the attack. In this way, the target heart rate during the exercise should be calculated according to the number of heart beats reached. In other words, in people who have had a heart attack, the amount of regular exercise is adjusted according to the extent of the damage caused by the heart attack, the general condition of the patient, and the target heart rate that the patient can reach in the effort test. Individuals who have had a heart attack can also do exercises such as walking, swimming and cycling for 30 to 45 minutes, 3 to 5 days a week, regularly and at a brisk pace.
NOT AFTER MEAL, ON AN EMPIRE
• The ideal hours for regular exercise may vary depending on the person’s life time. However, exercise done immediately after meals can have negative effects on heart health. Since the complaints may occur after meals in heart patients, it is appropriate to do sports on an empty stomach one and a half to two hours after the meal. Sports that require a lot of effort should not be done in extremely cold or hot weather. Especially those with known heart disease or those with risk factors for heart disease should pay attention to this. Showering or swimming in cold water can be dangerous. It is useful to have the wind behind us while walking.
AVOID MORNING SPORTS
• Morning hours can be inconvenient for sports. During these hours, the sympathetic nervous system becomes active; Increases in hormones such as adrenaline, ephedrine and cortisone that increase blood pressure and cause palpitations are observed. The tendency of blood to clot increases. At 7:00 in the morning, blood pressure makes its sharpest rise. The body is weak and the risk of heart attack increases during these hours. Recovery occurs half an hour after waking up from sleep. Therefore, early hours of sports should be avoided. A walk 1 to 2 hours after a good breakfast will provide the necessary benefit.
• The best times to do sports are between 16.00 and 19.00 in the afternoon. When you do sports in the evening, the digestive system is accelerated and the accumulation of fat in the body is prevented. No matter what time of the day you do sports, do not forget to drink water with you.”