Self-control during physical activity
The right choice physical activity is the guarantee of a positive effect.
Regular exercise is extremely necessary and are an integral part of any
programme of rehabilitation (restoration) of patients suffering from heart diseases and myocardial infarction. Physical activity should be safe for the patient and their frequency, duration and intensity should match the capabilities of the person. Therefore, the systematic practice medical walking, gymnastics or other physical training requires constant monitoring and surveillance of health status, assessment of exercise tolerance and fitness of the organism. To carry out such control can and should independently to assess the adequacy of the exercise capacity of the body. This uses a few simple and accessible techniques:
Health . when properly organized training session feeling refreshed, no weakness, pain in the heart, headache and other discomfort, physical exercise is accompanied by only a slight fatigue and brings pleasure. With the appearance of painful and unpleasant symptoms, pronounced fatigue, lethargy, increased sweating, unsteady gait – to stop the activity, rest and reduce the amount and intensity of physical media.
After exercise people should experience the vigor, surge of strength, have a good mood and appetite. If there is no comfort level, marked lethargy, drowsiness, irritability, unwillingness to engage, you should stop training for a few days to relax and renew them, gradually increasing the load.
It is a very reliable method of monitoring the intensity of physical load. If during exercise (walk), you can speak effortlessly, but can’t sing, the load is adequate, if it is impossible to say – the load is excessive and should slow its pace or reduce the intensity.
Shortness of breath: the nature of breathing also can judge the magnitude of the physical load, it must be rhythmic and deep. If during the classes you need to breathe through the mouth, it is impossible to speak, it indicates excessive load and is a signal for its reduction or termination.
Pulse (heart rate – HR) is universally recognized as a reliable indicator of the response of cardiovascular system to physical activity. During exercise measure the pulse at the beginning of class, every 10-15 minutes throughout, immediately after exercise and after 5 – 10 minutes of rest.
Target zone heart rate – individual heart rate range in which physical activity is an effective coaching tool for determining the need to perform simple calculations. First, determine the maximum allowable heart rate for your age
To improve the functional state of the cardiovascular system physical exercise should be of such intensity that the heart rate during exercise reached 50-75% of the maximum level – this is the target heart rate zone that corresponds to coaching stress
target heart rate = (200 – age) x 0.5 (075)
In the initial stages of training, achieve only a small increase in heart rate, 20-30%. After 2-3 weeks at this rate, provided adequate reaction of the organism to the load, it is possible to gradually increase its intensity and duration. To raise the load can extremely gradually, focusing on health and sensitively listening to the signals of the body. Thus, during the training process first reaches the lower target heart rate zone 50% of the maximum, and increasing the degree of fitness – 75%. Continue to monitor the heart rate during exercise at equal intervals of time. The duration of the training load should be not less than 20 minutes, gradually you need to bring it to 40-60 minutes, of course, with breaks and exercises. During the warm-up and breaks the heart rate should be at minimum no matter how long and intensely you are exercising. Do not exceed a heart rate during exercise is higher than the target values 50-75% of the maximum level!
Recovery heart rate after 5-10 minutes after exercise and return to the initial (before training) level indicates good tolerability and adequacy of the load capacity of the body. The increase in the length of the recovery period more than 10-min indicates excessive load and demonstrates the need for its reduction.
Monitor your resting heart rate every day at the same time, a gradual decrease in resting heart rate indicates the coaching practice effect.
Blood pressure should not only be measured daily at a certain time, but also to control before and after exercise. When the normal response of the body systolic pressure rises by not more than 50 mm Hg. article diastolic does not change or increases (decreases) by 5-10 mm Hg. article Within 5min of rest HELL should recover to the initial values. If HELL is to physical exercise does not respond, beyond permissible limits or not restored after 5 min of rest, it is regarded as inadequate for the body’s response to stress.
To dynamically control the body’s reaction to physical stress, and also to monitor the fitness of the body is recommended daily to keep a diary of self-control