Physical activity improves the mechanisms regulating coronary circulation.
The need makes everyone know
Before you begin to summarize this issue, I want You to look carefully at this table (Cm. table. 7).
Table 7. The cases of myocardial infarction in different occupational groups of the population of Moscow (in %)
As can be seen from table 7, people whose work is connected with mental activity, emotion, and electrical surges are significantly more susceptible
to cardiovascular disease. The data given known cardiologist A. Miasnikov, relevant, or more relevant in our time and in the future.
So, a few words about the emotional factor. Positive emotions – a feeling of Supreme happiness of man, without which the existence of the body could be under threat. In the period of emotional stress (positive emotional state) dramatically changes the functions and systems of the body. Adrenaline is released into the blood, increasing the gas exchange, decreasing almost all energy processes. Occurs a burst of energy, increases efficiency.
At the same time fade function, which does not ensure viability.
But the reverse side is the threat of defeat cardiovascular system (?!), i.e. negative role of emotions.
First and foremost the fault of the man himself – forgot how to appease, to “defuse” this surge. Surely you know or have heard that in Japan there are “rooms emotional release”, with stuffed heads of divisions, and working and serving with impunity can beat them. at least daily. Thus given vent to emotions”.
Intense muscle work, physical activity – that’s the main discharge path of sorrow, fear, anguish.
So, emotions arise to mobilize information and energy reserves of the body, and to prevent their negative impact can and should only change the situation and targeted muscle work, the so-called I. P. Pavlov – “muscular joy”.
Physical activity improves the mechanisms regulating coronary blood flow, lead to the development of collaterals, i.e. the new vessels of the heart, providing the best supply the heart muscles with blood.
Those in metered loads, the possibility of oxygen deficiency of the myocardium mental and emotional stress is significantly reduced. They are the same (exercise) greatly simplify the regulation of the emotional sphere.
Physical inactivity is particularly popular among officials and researchers, as it poses a threat to the rapid surge in cardiovascular disease, especially in young working age. So “muscular joy” should be used and applied in everyday life of everyone who aspires to a creative and long life.
Factor of nutrition as a biological need in the struggle for existence (energy reserve in case of power failure) should be referred (inherent adaptive mechanisms) primarily to animals.
And if someone forgets about it and try ignoring the law, “destroy” all the store of food in the fridge to satisfy your appetite, it will pay for “primal instinct”. “The amount of fat in subcutaneous and retroperitoneal tissue, tissue of the mediastinum, pericardium and other places will start to grow catastrophically, leading to a significant increase in weight. “–repeatedly emphasized the G. I. Kositsky, known cardiovasology, and this leads.
Where it leads is to explain there is no need, because we talked about this in the lectures on rational nutrition and in this lecture when considering risk factors.
Let me remind you that when “the rust of life” – atherosclerosis is primarily hampered blood flow, limiting the access of oxygen and nutrients to the tissues (due to atherosclerotic plaques conglomerate of fats, cholesterol and its esters), causing oxygen deprivation.
This process threatens not only the place of least resistance”, but the entire cardiovascular system. As a consequence of ischemic heart disease, myocardial infarction.
And how much you must consume foods to avoid their harmful effects, not stout, have a normal weight?
“There are three stages of completeness,– the French say. – On first – person envy, while in the latter, laugh at him, and at first it I regret. What causes fullness we talked, but the degree of lack of completeness in our age should be the yardstick of health and absence of disease. “What is normal weight?” You ask.
For normal weight, you can use a data table. 8, which depending on your height and weight, constitutional signs are easy to read data for men and women.
Table 8 . Recommended weight depending on the Constitution of the person (in kg)
The end table. 8
At the age of 30 years, the weight can be increased by 2.5–6 kg compared with the data of the table. When calculating the weights, you can use the following formula:
Height (cm) chest circumference (cm)
It is recommended that, ideally, save a person’s weight, he’s had at 20 years of age (if he was normal), and you need to strictly regulate your appetite, i.e. the energy balance of the body must match the calories consumed in food.
There are various recommendations that give the possibility to regulate the intake of calories in the body that correspond to energy costs, depending on gender, age, height and weight. (Cm. table. 9). At the same time it is necessary to consider the type of activity, profession and region of residence.
Table 9. The amount of calories needed by the person in accordance with growth and age
Thus, when light work of a man additionally spends 1.5 kcal/min. at a moderate – to 5 kcal/min. and with a very heavy – up to 10-12 kcal/min.
Give a few examples. During the ascent the stairs a man of average weight consumes of 2.2 kcal per 1 kg of body weight, and descend the same stairs – about 33% of that. Running at a speed of 8 km/h leads to the expenditure of 9 kcal/min and at a speed of 12 km/h – 20 kcal/min.
The lowest daily energy expenditure observed in scientists, teachers, doctors, engineers, clerks and other persons engaged in mental work.
Of course, this category of people does not perform strenuous exercise, but the mental cost is immense. Expenditure in kcal per day they have less than 3 thousand, and the people performing great physical labor (movers, loggers, miners, sportsmen of high qualification), spend more than 4 thousand calories.
Another table is presented (G. M. Kositsky, M. 1978) shows the dependence of the number of calories from weight. These tables serve to determine the magnitude of normal basal metabolism. To this must be added the number of calories according to the weight of the body (PL. 10) with the number of calories determined in accordance with growth and age (tab. 9).
Table 10. The dependence of the number of calories by weight
Most importantly, you need to grasp is that the food must be abundant, nutritious, tasty, but. to get up from the table feeling some hunger. Especially this rule must be observed in persons of middle and old age. “A good cook is the enemy of health” – the saying goes. And remember, as the Spartans ate: chef killed if it is cooked.
The human body is adapted to compensate for many errors of nutrition, but the reserves are not unlimited. In diseases of metabolism, stress, physical inactivity, these reserves are reduced, thus being one of the risk factors for cardiovascular disease.
It is important to remember we, the teachers, leading, as a rule, a sedentary lifestyle, which is irrational over-nutrition is a factor in the development of cardiovascular disease. Knowing this, should, change the way of life, including primarily in the mode of work and rest of purposeful motor load.
What form of movements can be applied, how, when, and how much depending on age, nature of work, you’ll learn about it in the fifteenth lecture.