Strengthening the heart in sports - drugs, products and products. How to strengthen the heart: factors, nutrition, exercise, lifestyle, folk remedies Heart pills for athletes

A person’s lifestyle directly affects his health. Vitamins are needed to maintain physiological processes in the body and ensure normal metabolism. All people need them, but athletes need them in higher concentrations.

When and why are heart vitamins prescribed to athletes?

When performing physical exercise at an easy pace, the heart contracts about 140-150 times per minute. During running or weight training, the contraction frequency increases to 175 beats. Athletes train long and often, so the heart needs to be supported with special vitamins.

After sports training In athletes, cardiovascular indicators return to normal, which cannot be said about an untrained person. Due to heavy loads, he feels a rapid heartbeat.

In athletes with constant physical activity the heart valve is overloaded, so there is a risk of development and premature wear of the vessel walls. For this purpose, special vitamin and mineral complexes are prescribed to maintain normal functioning of the heart muscle.

In addition, people who experience heavy stress on the body need a large supply of vitamins.

They help achieve specific physical problems. Vitamins improve performance indicators and increase overall muscle tone.During physical overload, so that the body can quickly recover, professional athletes use vitamins in injections. Within 20-30 minutes the effect of the drug appears. As a result, the athlete can return to training, while the time to recuperate is reduced.

For athletes, it is very important to choose vitamins that stimulate cardiac activity. In addition, in addition to vitamin complexes, athletes should receive useful substances along with food. The diet of many athletes is carefully thought out. The necessary vitamins will not only strengthen the heart muscle, but also provide the body with useful substances.

Useful vitamins and minerals for the heart

Every day we eat food that contains various vitamins and microelements. Many of them are not absorbed in the body: some lose their qualities during heat treatment, and the other part is lost when absorbed into the gastrointestinal tract. Therefore, you have to take vitamin-mineral complexes. What vitamins does the heart need for normal functioning?

Basic beneficial vitamins for heart function:

Vitamin A. Performs various functions in the body, namely: regulates the activity of the heart muscle, lowers cholesterol levels and maintains the condition of blood vessels.
Vitamin C. Is a powerful antioxidant that has a beneficial effect on the nervous system, strengthens the myocardium, and reduces cholesterol levels in the blood.
B vitamins. Of all the B vitamins, the following are especially beneficial for the heart: B1, B5, B3, B6. They help restore heart rhythm, provide vascular tone, and prevent blood clots.
Vitamin E. This antioxidant controls redox processes in the body. Normalizes heart rate, increases the firmness and elasticity of the walls of blood vessels. In addition, this vitamin prevents the formation of blood clots against the background of a decrease in blood viscosity.
Vitamin F. Improves blood circulation, acts as a cardioprotector, prevents the development of atherosclerosis and weakens inflammatory processes in the body.
Vitamin R. Rutin belongs to the class of flavonoids. In combination with vitamin C, it reduces bleeding and vascular permeability, and prevents capillary fragility.
The vitamin-like substance coenzyme Q10 has a beneficial effect on the heart. It is a fat-soluble substance that has powerful antioxidant effects. Concentrated in large quantities in the liver and heart.

More information about which foods are good for the heart can be found in the video:

To ensure normal functioning of the cardiovascular system, the human body must contain sufficient quantities of minerals and trace elements: potassium, magnesium, selenium, zinc. These are the main useful microelements that ensure the smooth functioning of the heart of any person.

Potassium normalizes blood pressure and work nervous system, and magnesium reduces the risk of developing tachycardia and strengthens the muscle tissue of the heart.Selenium and zinc help absorb other nutrients and prevent free radicals from damaging heart tissue. A sufficient supply of these vitamins will ensure normal functioning of the heart muscle.

Vitamin complexes: review of drugs

To maintain the tone of the heart muscle and strengthen the walls of blood vessels, it is recommended to take vitamin and mineral complexes. The lack of certain microelements in the body can be compensated with the help of vitamin complexes. They can be taken not only for prevention, but also as part of combination therapy.

Popular vitamin complexes for heart:

Vitrum Cardio Omega 3. Is a hypolipidemic agent. Reduces the level of triglycerides and cholesterol in the blood. The constituent components are polyunsaturated fatty acids that support the cardiovascular system.
Antiox. This complex contains vitamins A, C, E, as well as zinc and grape pomace extract. Antiox prevents the development of heart diseases and improves microcirculation in the blood. Due to the high content of vitamin A, the drug should not be taken for a long time, otherwise hypervitaminosis may occur.
Will direct. This is a multivitamin complex, the action of which is aimed at restoring the heart muscle and improving its contraction. When biologically active substances enter the body, the risk of developing atherosclerosis and other cardiac pathologies is reduced.
Ascorutin. A combined drug that strengthens the walls of blood vessels. The composition includes 2 components: ascorbic acid and rutin. The product accelerates tissue regeneration, normalizes carbohydrate metabolism and increases the body's protective functions.
Cardiohealth. The dietary supplement supplies the body with folic acid, retinol, ascorbic acid, zinc, selenium and other beneficial components. This complex of vitamins normalizes blood circulation, restores heart rhythm and lowers cholesterol levels.

Before using vitamin-mineral complexes, you should consult a cardiologist. Some drugs have contraindications.

Proper nutrition for the heart

Every person's diet should contain healthy foods for heart. Such products are: fish, pomegranate, spinach, broccoli, pumpkin, legumes, avocado, etc.

By consuming certain types of foods, you can restore normal activity of the heart muscle and strengthen blood vessels:

IN different types fish contain Omega-3 fatty acids. They can be found in flaxseed oil. They are much healthier than the saturated fats found in meat. Regular consumption of fish reduces the likelihood of heart attacks.
Avocados and walnuts are rich in polyunsaturated fatty acids. With sufficient consumption of them in food, the level of cholesterol in the blood decreases.
Broccoli contains coenzyme Q10, which helps withstand high energy loads.
Spinach contains vitamin B9, which strengthens the cardiovascular system and helps restore lost performance.
The following useful berries and fruits include: barberries, grapes, cherries, blueberries, blackberries, strawberries, cranberries, chokeberries, apples, pomegranates, etc. They strengthen immune system, walls of blood vessels, and also improve the functioning of the cardiovascular system.

The listed products should always be included in the daily menu.

The heart muscle works every day and in modern conditions it is difficult for it. To strengthen the heart muscle and minimize the risk of developing cardiovascular diseases The following recommendations should be followed:

Eat regularly and properly. The diet should contain only healthy foods with plenty of fiber.
Do a contrast shower once a week.
Regularly perform activities to harden the body. You can douse yourself with water in the morning or keep your feet in cold water.
Sleep at least 9 hours a day. Complete rest - important element not only in strengthening the cardiovascular system, but also the immune system.
Physical activity should be regular. Overtraining should be avoided.
Measure blood pressure and cholesterol levels.
It should be remembered that smoking and drinking alcohol negatively affect the functioning of the heart muscle, which also reduces strength indicators.

If you constantly adhere to the above tips, you can ensure normal functioning of the heart, strengthen the immune system and improve blood circulation.

Impressive muscle mass and exorbitant training loads form the so-called heart of an athlete in experienced bodybuilders. It is enlarged, contracts more often, beats more powerfully - and wears out faster. To avoid problems, power athletes need special care and support for their engines.

Prevention of heart pathologies in bodybuilding

Doctors are convinced that strength training is unsafe for the functioning of the cardiovascular system. Many famous bodybuilders passed away in the prime of life - their hearts could not withstand the stress. It must be strengthened - this has become an axiom for everyone who wants to have sculpted muscles and stay healthy. It is dangerous to work with full gear in the gym without properly selected medications and dosed cardio training.

Contraindications to strength sports

If an athlete begins to actively “pump up muscles,” he should imagine how his heart muscle will change during training.

Influence static loads on the cardiovascular system

Strength exercises create maximum and prolonged tension in the muscles of the body, which compresses the blood vessels. To push blood through them, it is necessary to create additional pressure - this is how hypertension appears as a result of training.
The heart muscle, under static tension, must contract with greater force to ensure normal blood flow. Constant training causes an increase in the myocardium (D-hypertrophy), it becomes more powerful and thicker, but its chambers - the atria and ventricles - are reduced in volume and hold less blood. To pump all the blood, the muscle must contract more often. Tachycardia and increased heart rate develop (pulse 90 beats or higher at rest).
Increase muscle mass requires large volumes of blood: for every 3 kg of muscle you need oxygen in the amount of 1 l/sec. The heart requires extra effort to deliver blood to all muscle tissue. Increased body weight is another reason for the increase in myocardium and the frequency of its contractions.
Enlargement of the heart muscle is not accompanied by vasculature - the appearance of new blood vessels that feed the heart itself. It starves due to lack of oxygen - signs of ischemia appear.

Thus, even absolutely healthy people put their body at risk when doing strength training. An even greater danger is Gym for those who have pathologies.

Diseases for which strength training is unacceptable

Bodybuilding is dangerous for people with the following abnormalities in the functioning of the cardiovascular system:

hypertension
heart failure - weak myocardial contractility;
heart valve insufficiency, which causes blood to flow in the opposite direction;
congenital heart defects;
pathologies (aneurysms, narrowings, thromboses) of the coronary vessels;
myocardial inflammation;
heart rhythm disturbances (attacks of tachycardia up to 200-250 beats/min.).

Hidden heart defects are discovered during consultations with a cardiologist, instrumental studies (ECG, echocardioscopy) at rest and after exercise.

Symptoms of the first pathologies

During training, a healthy heart can detect the first signs of deviation from normal functioning. Most often, athletes notice:

recurrent chest pain;
interruptions in heartbeat (extrasystoles);
increase in heart rate.

Pain syndrome is a sign of lack of oxygen, which is caused by poor circulation in the heart muscle itself. Pressing pain with a return to left hand and under the shoulder blade - the first signs coronary disease heart (CHD). The cause of the development of coronary artery disease can be increased blood pressure due to training loads. Cardiac starvation gives rise to diseases such as angina pectoris, heart attack, and cardiosclerosis. At the first pain in the chest, it is necessary to establish additional nutrition for the heart with the help of medications.

Extrasystoles - interruptions in the functioning of the myocardium - can be a consequence of high physical exertion and do not pose a danger. But if they are associated with organic muscle damage, ventricular dysfunction or ischemia, then training should be stopped. Not every practicing cardiologist can understand all types of arrhythmia in an athlete, so such a problem should be addressed to a sports doctor.

Increased heart rate is the result of improper training loads. When an athlete works at maximum intensity, the heart rate (HR) reaches critical values (180/200 beats per minute). At this speed, the muscle does not have time to relax (diastole defect), which disrupts its nutrition. Due to a constant lack of oxygen, heart cells die, myocardial dystrophy develops, which can cause death.

The first symptoms of pathologies are a signal that the heart requires help, which should be provided competently.

Cardioprotectors used in bodybuilding

To avoid heart problems with large muscle mass and increased loads, bodybuilders need specially selected drugs. They are able to neutralize the negative impact of this sport.

Protein

Building muscle without concentrated protein - protein - is a burdensome process for the entire body. Kilograms of meat and liters of milk burden the stomach and force the cardiovascular system and excretory organs to work harder. Most natural food is converted into adipose tissue, the increase of which is not always desirable for an athlete. Protein is completely absorbed by the body and breaks down into amino acids, which are purposefully involved in the formation of muscle tissue. Recent studies have found that increased protein intake is slightly associated with:

with manifestations of ischemia;
with a probable risk of hypertension;
to a small extent - with pathologies of the coronary vessels.

Such risks are inherent in the specifics of this sport. Perhaps protein, as a way to build muscle, plays an indirect role here.

Based on the results of other studies, the use whey protein has only a positive effect on the cardiovascular system:

reduces the risk of heart disease by 8%;
reduces blood pressure within 24 hours after taking it;
prevents the accumulation of cholesterol and vascular sclerosis.

Moderate use of protein with a balanced diet cannot cause harm to the body.

Beta blockers reduce heart rate

Hypertension and tachycardia are inevitable companions strength training. Beta blockers are used to reduce the heart rate. Drugs in this group act on β-adrenergic receptors of the heart muscle and block the action of adrenaline, which is released during intense physical activity. Effect of beta blockers:

lowering blood pressure,
slowing down the heart rate,
restoration of normal blood supply to the myocardium;
normalization of pulse;
preventing cardiac hypertrophy as a result of taking steroids and fat-burning drugs.

Popular beta blockers include:

Metoprolol - eliminates symptoms of heart failure.
Bisoprolol – relieves symptoms of tachycardia and hypertension.
Carvedilol is a broad-spectrum drug: by restoring normal heart rhythm and lowering blood pressure, it is able to dilate peripheral blood vessels and improve blood supply to muscles. The antioxidant effect prevents sclerosis of coronary vessels.

Taking beta blockers is also necessary when using fat burning products and anabolic steroids. The dosage and duration of use are individual for each athlete and are determined after medical consultation.

Trimetazidine protects against hypoxia

Trimetazidine has an antianginal effect, it restores cells subjected to oxygen starvation. Mechanism of action of the drug:

regulates energy metabolism at the cellular level;
restores the functionality of cells that have suffered hypoxia;
provides a normal concentration of ATP, an acid that is energy basis for cells;
controls the functions of cell membranes, preventing pathological changes in the heart chambers due to lack of nutrition.

Extreme loads during training leave the heart starving, so Trimetazidine is a must-have drug in a bodybuilder’s arsenal. It increases the resistance of myocardial cells to hypoxia and allows you to increase the intensity of training without compromising the functioning of the heart. The daily dose of the drug is 40-60 mg. It is taken in parts in the morning and evening, one and a half to two hours before training.

Asparkam = Potassium + Magnesium

Potassium and magnesium are the most important microelements that regulate heart function. Their deficiency causes cardiac arrhythmia, convulsive phenomena in the myocardium and other muscles. Meanwhile, during periods of weight gain, the bodybuilder consumes a large amount of protein, and with it fluid, which is excreted from the body and primarily flushes out potassium and magnesium. The use of diuretics during drying also leads to their loss. A lot of potassium and magnesium are lost during training when the athlete sweats intensely.

The deficiency of these metals is easily compensated by taking asparkam, which supplies magnesium and potassium ions, eliminates convulsions and tachycardia, and increases performance. The drug is taken for a month, 1-2 tablets three times a day during periods of weight gain and drying.

Plant adaptogens

Adaptogens of plant origin help mobilize the body for intense training and increase its endurance and resistance. Radiola rosea and Leuzea have the greatest effect in bodybuilding.

Rhodiola rosea (golden, pink root) tones the heart muscle and other groups of muscle tissue, as during intense loads, and during recovery. Its regular use acts on cell mitochondria, stimulating oxygen metabolism. An alcoholic tincture of Rhodiola is recommended to increase endurance and physical activity at all stages sport mode. Dosage: 7-10 drops three times a day before meals, take for a month.
Leuzea safflower is distinguished by anabolic activity, i.e. accelerates protein synthesis and promotes muscle growth. Leuzea extract is taken 20-30 drops once or twice a day (not in the evening) for 2-3 weeks - during the period of increased stress. Then a break is taken for 10-15 days.

At high blood pressure, tachycardia, arrhythmia, it is useful to use hawthorn extract. It lowers cholesterol and keeps blood vessel walls clean, relieves stress and ensures normal sleep.

Vitamins and dietary supplements

Protein foods dominate in the diet of bodybuilders, so vitamin deficiency may develop over time if additional vitamin preparations are not taken. Taking one or two vitamins will not solve the problem - vitamin complexes are needed. The following drugs are optimal for muscle growth and strength training:

Complivit - used when increasing loads;
Alphabet – helps restore the body; used during the period of weight gain;
Vitrum Performance – promotes the development of endurance;
Dynamisan – provides support during prolonged physical activity.

The complexes are supplemented with individual vitamins, which should be taken on the recommendation of a doctor.

To dietary supplements that strengthen heart function during strength exercises, include Omega-3 amino acid and L-carnitine.

Omega-3 is an essential fatty acid that the body cannot synthesize itself. Its deficiency will not allow the athlete to gain weight or effectively lose weight, while the efficiency of metabolic processes decreases, the risk of heart disease increases, and blood pressure increases. During the period of weight gain, an athlete needs 2-3 g of Omega-3 daily, and when losing weight - 3-4 g.

L-carnitine is a substance that the body can synthesize itself. Its lack for bodybuilders can be sensitive.

This substance transports fatty acids into the mitochondria of cells, where they break down and release energy, so in sports L-carnitine is taken additionally to enhance fat burning.
The supplement helps build muscle mass.
The antioxidant effect of L-carnitine protects the myocardium from destruction and stimulates metabolism in the heart muscle.
It prevents the formation of cholesterol, which is the cause of atherosclerosis of the coronary vessels.

The daily dose of the supplement is 2 g, it is taken in short courses (no more than 2 weeks) so that the body does not reduce or stop producing its own L-carnitine.

Comprehensive heart protection in strength sports

An approximate combined course for a bodybuilder might look like this.

In addition to medications, cardio training helps strengthen the heart in strength sports. They normalize blood pressure and increase myocardial elasticity. During dynamic exercise, muscles throughout the body contract and increase blood flow, helping the heart. Gives optimal results running training every other day, which last from 15 minutes to an hour. You should run no more than 15-30 km per week, maximum heart rate– 130-140 beats/min.

The vast majority of athletes prefer to train in a natural way, namely, without the use of steroids, and in order to improve the quality and speed of recovery after training, they use only some, relatively harmless, non-doping drugs, including creatine, protein, amino acids, gainers, free sold in specialized stores sports nutrition. For the same purposes, athletes widely use a number of medications that are available in regular pharmacies and are available without a prescription.

But, nevertheless, despite the relative harmlessness and availability of such pharmaceutical drugs, it is necessary to strictly adhere to the instructions attached to them and it is advisable to consult a doctor about their use before taking them. This article reviews the main medications used in bodybuilding, discusses their significance and effect on the athlete’s body, contraindications and possible side effects.

Being a stimulator of biochemical processes, it can have a beneficial effect on the athlete’s cardiovascular system. The drug increases the force of heart contractions, increasing stroke volume and coronary blood supply, and has anabolic and antiarrhythmic effects. Riboxin improves blood supply to muscle tissue, normalizes energy metabolism, activates metabolic processes in the myocardium, as well as a number of enzymes. Except positive influence on the heart, Riboxin improves the regeneration of muscle tissue. But for effective recovery after heavy exercise, riboxin alone is not enough, so it is recommended to take it in combination with potassium orotate.

Riboxin can replace ATP. The drug is effective in combination with potassium orotate. It is taken for 1-3 months according to the regimen of 0.2 g 3-4 times a day.

The drug is a stimulator of endogenous biochemical processes and is classified as a metabolic drug. It is produced mainly in tablet form and is sold in pharmacies without a prescription. The average dosage for an athlete is 1.5-2 g per day. Essentially, potassium orotate is a common mineral salt found in the tissues of any living organism. The drug helps strengthen the cardiovascular system and has an anabolic effect, allowing the athlete to recover faster after training. The drug increases diuresis and improves appetite. The drug is not particularly effective for noticeable progress of a bodybuilder, but, nevertheless, in general it is beneficial for the body, is well tolerated by the athlete and has no side effects.

The drug is taken according to the following scheme: an hour before meals, 1 tablet 3-4 times a day. The duration of the treatment course is 21-24 days.

Mildronate

Mildronate is classified as a cardioprotector. The drug is designed to increase the athlete's performance, compensating for the manifestations of mental and physical fatigue syndrome. Mildronate normalizes metabolic processes and regulates cellular immunity. As a rule, mildronate is prescribed at a rate of 15-20 mg per kilogram of weight. The drug is taken as prescribed by a doctor, so it is recommended to consult before you start taking it.

The daily dosage of the drug is determined at the rate of 15-20 mg/kg of body weight, which is on average 1-2 g, taken in 4 divided doses. Course duration is 14 days, repeated after 2-3 weeks.

Agapurin is available in tablet form and is relatively inexpensive. Drugs based on a similar active ingredient are trental and pentoxifylline. Agapurin is taken separately from other drugs. It increases vascular tone, reduces blood viscosity and increases blood flow speed, which is important for an athlete who feels the maximum pumping of working muscles. The drug is used mainly by experienced bodybuilders - agapurin should be taken carefully, following the instructions, in order to avoid side effects of the drug.

In bodybuilding, Agapurin is taken according to the following scheme:

on training days 3 times 2 tablets;
on rest days, 3 times 1 tablet.

The duration of the course of Agapurin is 20 days. After a 4-week break, the course is repeated. Take the tablets with plenty of water. To avoid side effects, it is forbidden to take the drug without consulting your doctor.

The plant grows in the western and eastern parts of Siberia, in the Altai mountains and in Central Asia. It contains phytoexidones - substances identical to steroid compounds that have a pronounced anabolic effect. activates protein synthesis and its accumulation in the tissue of muscles, heart, liver and kidneys. The drug helps increase physical endurance and intellectual performance. Long-term use of Leuzea strengthens the vascular bed and thereby improves overall blood circulation. The drug reduces the heart rate. Leuzea is part of food additives, which is called Levzeya-P. One tablet of the supplement contains about 0.85 mg of the active substance - ecdisthene, the cost of supplements is in sports stores varies between 700-1800 rubles.

The drug is capable of causing hypoglycemia (a drop in blood sugar levels) and is more effective than individual RA adaptogens. Since hypoglycemia causes a release of somatotropic hormone, taking Manchurian aralia helps achieve a high anabolic effect - the athlete’s appetite improves and body weight increases. The drug is classified as an anabolic stimulant. Aralia tincture is sold in every pharmacy. Take it in a dose of 20-30 drops in the morning on an empty stomach and an hour before training.

As for vitamins taken individually:

Thiamine (B1) participates in the activities of the main body systems: cardiovascular, nervous and digestive. Affects growth and energy balance. A lack of vitamin B1 causes irritability, lack of appetite, increased fatigue and associated health disorders.

Cyanocobalamin (B12) increases protein synthesis and its accumulation in tissues, is an effective anabolic agent.

Pyridoxine (B6) plays an important role in metabolism and normal functioning of the nervous system.

Ascorbic acid (C)– an antioxidant and reducing agent involved in metabolic processes.

B vitamins are available in injection form; as a rule, an ampoule contains 1 ml of a substance of 5% concentration. It is unacceptable to administer all vitamins simultaneously on one day - each vitamin is administered sequentially on a separate day, adhering to cyclicity. Injections are given intramuscularly; the administration of B1 and B6 may be somewhat painful.

Diabeton MV is a pharmaceutical drug sold freely. One of the strongest anabolic steroids. As a medicine it is used as a pancreas stimulant in the complex treatment of diabetes mellitus. Bodybuilders use this drug to maintain high level anabolism in the off-season. In terms of effectiveness, it is close to insulin injections, and in terms of general action, it is similar to methandrostenolone. The drug allows the athlete to quickly gain weight.

Available in the form of 30 mg tablets. Start with a dose of 30 mg per day, which can be increased if necessary. next course(the course lasts one and a half to two months) can be increased to 60 mg. Diabeton MV should not be taken with other medications. Take it with breakfast once a day. The anabolic effect of diabeton is to stimulate the production of one of the anabolic hormones - insulin. For the drug to be effective, it is recommended to eat at least six meals a day with a small amount of fat and a high amount of protein. While taking Diabeton, it is prohibited to follow low calorie diets to avoid the development of side effects of the drug, in particular hypoglycemia.

Tamoxifen is classified as an antiestrogen. The drug is used by bodybuilders to increase testosterone levels in the body, which blocks estrogen. Tamoxifen is used in combination with other drugs for the most effective impact long courses, for at least 6-8 weeks. Tamoxifen becomes especially popular among bodybuilders during cutting, as it accelerates and enhances fat burning processes. In cases where an athlete has a tendency to water retention due to the use of anabolic steroids, taking tamoxifen becomes mandatory. The drug is also valuable in bodybuilding because it allows the bodybuilder to effectively increase muscle density. Like any highly effective drug, tamoxifen has many side effects and contraindications, so it should be taken strictly as prescribed by a sports doctor.

Indications for taking glycerophosphate as a medicine are fatigue, dystrophy, and rickets. For a bodybuilder, the drug is valuable because it accelerates the absorption of protein and improves metabolism. Calcium glycerophosphate also helps increase appetite. While taking the drug, it is necessary to limit fats in the diet, replacing them with proteins. It is recommended to take the drug in courses. There are no analogues of calcium glycerophosphate. The approximate daily dose of the drug is calculated based on the ratio of 100 mg for every 8 kilograms of weight. The daily dosage of calcium glycerophosphate is 1000 mg for a weight of 80 kg. It is divided into 5 doses, one tablet (200 mg). Time to take the drug: morning 2 hours before training. The course for weight lasts 1.5-2 months.

In terms of action, trimetazidine is close to the well-known mildronate, but is much cheaper than the latter. The drug promotes greater oxygen delivery to cells, preserves intracellular potential, counteracts the formation of free radicals, and increases the athlete’s endurance. Taking the drug allows you to significantly increase the load and intensity of training. Trimetazidine can be replaced with a similar agent containing , which, however, will not be an equivalent replacement in terms of effectiveness. It is possible to combine the drug with other drugs.

Vinpocetine is a drug that corrects cerebral circulatory disorders. The active ingredient of the drug is apovincaminate. Vinpocetine has a direct effect on metabolic processes in brain tissue. It has a vasodilating effect and improves blood supply to brain tissue. Vinpocetine increases tissue resistance to hypoxia, activates glucose utilization and the exchange of serotonin and norepinephrine in brain tissue. The drug prevents platelet aggregation, thereby reducing blood viscosity. Vinpocetine has a positive effect not only on the brain, but also muscle tissue, contributing to their better supply of oxygen and nutrients. The drug is usually taken in a dose of 5 to 30 mg 30 minutes to an hour before training. Vinpocetine does not have side effects classic “energy drinks” in the form of insomnia or hand tremors.

The mechanism of action of metformin is based on its ability to suppress gluconeogenesis in the liver, prevent the absorption of glucose in the intestine and its better utilization in muscle tissue. Accelerates the process of transition of glucose into glycogen. Reduces appetite, due to which weight decreases or stabilizes. Does not have a hypoglycemic effect. Before use, the athlete should consult a doctor, as the drug has many contraindications and may have side effects.

By regularly pumping blood through the entire body, the heart creates such monstrous pressure that it can push a stream of blood to a length of 9 meters. It is incredibly resilient: constantly and without rest it contracts, contracts, and contracts - up to 40 billion times a year.

Such a fantastically large load does not go in vain and is the reason for the very gloomy statistics of cardiovascular diseases in the modern world. “Motors” very often either use them incorrectly or destroy their “motor resource” by operating in the wrong mode. Meanwhile, it is very easy to adjust the functioning of the heart and train it.

A trained heart increases functionality and endurance. Sometimes a person is very physically strong, and after working for 30-60 seconds he is all sweaty and begins to choke, although there seems to be strength in his muscles. This happens especially often among those guys who engage in martial arts. You look, the person seems to be healthy, and a minute later he’s all red and with his mouth open - take him and do whatever you want with him. Why is that?

Source: depositphotos.com

Cardiovascular system and endurance

The heart is, in a broad sense, an electrical “pump” that constantly drives blood through the pipes (vessels) of the body. This system, in general, is why it is called cardiovascular. Its task is to supply all cells and organs of the body with the necessary amount of oxygen and other nutrients necessary for life. Once you understand this, you will be able to see and understand several dependencies that are important for understanding the effective functioning of the heart:

The larger the body, the more blood it needs.
The more blood is needed, the larger the heart is needed, or the more often it must beat.
The larger the heart, the more blood it pumps at a time (more oxygen at a time).
The smaller the heart, the more often one must contract to pump the required volume of blood.
The larger the heart, the less often it must contract to pump the required volume of blood.
The less often the heart contracts, the less it wears out over a lifetime.

For bodybuilders or other amateurs power types sports, this is especially important: in their case, the situation is complicated by a large amount of muscle mass. Every extra 10 kg. muscles require about 3 liters of additional oxygen per minute.

In an ordinary person, 1 liter of blood carries an average of 160 ml. oxygen. If you multiply this amount of oxygen by the amount of blood pumped per minute (which, by the way, depends on heart rate), you will get the amount of oxygen delivered by blood per minute. If the load is very intense (180-190 heart rate per minute), then most average people will get about 4 liters of oxygen per minute.

Source: depositphotos.com

Now imagine two twin brothers on a treadmill. One weighs 70 kg, and the second is a jock and weighs 80 kg. So they ran. For the first, 4 liters of oxygen is enough for a comfortable run, but for the second (“jock”), for comfort, you need to pump not 4, but 6-7 liters of blood (to nourish the muscles). And the heart (if it is the same size as its brother’s and contracts at the same speed) will not have time to satisfy all organs with a sufficient amount of oxygen. Kachek will very quickly begin to choke and will be forced to slow down.

How to fix it? Either reduce oxygen consumption (lose weight), or increase the volume of the heart and blood distilled at a time. This, in fact, is the meaning of training the heart - to increase its internal volume.

The larger the heart volume, the more nutrients the heart receives at a time.
The larger the heart volume, the less often it can contract.
The less often the heart contracts (works), the less it wears out.

L and D - cardiac hypertrophy

Please note that it is said to increase the volume, not the size of the heart. These are very important things. Because the first is very useful, and the second, on the contrary, is very harmful. The fact is that cardiac hypertrophy can be good and bad. When the increase in volume occurs due to stretching of the walls of the heart muscle (L-hypertrophy), this is very good: it allows you to pump more blood at a time - which is what we need. But when the heart grows due to thickening of the walls of the heart muscle (D - hypertrophy) - this is extremely bad: the so-called myocardial hypertrophy due to a diastole defect. Let's not fool our heads with terminology, let's just dwell on the fact that this causes a heart attack.

Source: depositphotos.com

How to train your heart? How to achieve good hypertrophy and avoid bad?

Everything is extremely simple. There is no need to work at a pulse close to maximum (180-190 beats). You need to work long and often at an average pulse (110-140) beats per minute. For most, a pulse of 120-130 beats per minute is most often ideal. An ordinary healthy person at rest has a pulse of 70 beats per minute. When such a person begins to do some kind of cyclical long-term work (training with weights, running or walking quickly), his pulse begins to increase in order to supply all the organs of the body with an increased amount of oxygen due to the load. His pulse reached 130 beats per minute. A person in this situation can stabilize the load and continue working without increasing intensity. If he continues this training for an hour, the “flexibility” of his heart will begin to improve. The muscles will drive a huge amount of blood through the heart and it will gradually begin to stretch. If you train this way often (from 3 times a week for 60 minutes), then over time the heart will stretch and its volume will increase significantly. Accordingly, the volume of blood pumped per pulse will increase. Along with it, endurance will also decrease, and the number of heart beats at rest will decrease.

Source: depositphotos.com

Stretch your heart

How much can you “stretch” your heart? Twice is very likely. 50% guaranteed. In an ordinary person, most often the heart volume is about 600 ml. A trained athlete has 1200 ml. - a fairly common result. Strong athletes (MSM skiers, runners) have 1500-1800 ml. - Olympic champion level.

How quickly can you “stretch” your heart? For a pronounced result, half a year (6 months) is enough. With three workouts a week for 60 minutes, in half a year the heart stretches by 30-40%. If you can do this kind of training every day, then expect an increase in your heart rate of 50% or more. In general, there is a very simple rule: the more time during the week the heart works at the desired pulse rate (120-130), the more and faster it stretches. With such an “easy” training regimen, no harmful changes occur in the heart. In this mode, due to the constant pumping of a large amount of blood, it is forced to “stretch” in volume. Be prepared: over time, due to habituation, you will have to increase the intensity of training in order to remain in desired zone(120-130 pulse beats).

We go to work or school, do household chores, physical exercise, we eat regular foods. In all this everyday life, we rarely think about what harms one of our main organs - the heart. What impact does our work, habits, sports activities, diet, regular worries? The chief cardiologist of the Ministry of Health of the Republic of Tatarstan, Honored Doctor of Russia and Tatarstan, Academician of the Academy of Sciences of the Republic of Tatarstan Albert Galyavich tells us about all this.

Now there is quite active promotion of a sports lifestyle. Very young boys strive to build up muscles and be like Arnold Schwarzenegger, girls are passionate about treadmills. Is sport bad for the heart?
- To answer this question, it is important to distinguish power training and cyclic loads. Exercises with various types of weights - kettlebells, dumbbells, as well as pull-ups, push-ups, bench presses, squats with a barbell, planks, and deadlifts are harmful to the heart. During the same dumbbell lift, blood pressure rises, the heart has to push blood out of the vessels. Over time, it becomes more and more difficult for the heart to do this. Blood stagnates in the left ventricle, causing it to increase in size. Such changes are common in weightlifters. There is even a special concept - “the heart of a weightlifter.” Another point: the more the heart pumps blood, contracts, works, the faster it wears out. If you exercise regularly 3-5 times a week power loads, after a few years, pathological changes in the functioning of the heart may begin.

- How do cardio exercises affect the heart?
- To maintain heart health, it is enough to devote 150 minutes a week to moderate intensity exercise. This could be walking, swimming, ski trip, running, cycling, yoga. During cyclic exercise, the body is saturated with oxygen, blood pressure levels are normalized, the elasticity of the heart increases, and the cardiovascular system is strengthened. Regular loads moderate intensity is very beneficial, unlike strength training.

Heart risks exist not only when playing sports, but also in everyday work. Representatives of which professions are most susceptible to heart disease?
- These are professions where there is risk, constant emergency situations, round-the-clock work. More often than others, air traffic controllers, railway dispatchers, machinists, pilots, drivers, metallurgists, and builders face heart disease. The risk category includes emergency services workers, shift workers - security guards, police officers. Sedentary work and overtime work have a negative impact on the condition of the heart. It has been proven that representatives of professions related to mental activity live longer: writers, scientists, writers, composers.

- Albert Sarvarovich, what does stress do to our heart? Is it true that regular stress is the path to heart attacks?
- Chronic stress, regular nervous shocks, tension contribute to the development of cardiovascular diseases - from rhythm disturbances, atherosclerosis to heart attack and acute heart attack. Worries, negative emotions, and quarrels cause a surge of adrenaline, rapid heartbeat, constriction of blood vessels and, as a result, increased blood pressure. Some people, after stress, notice that they experience shortness of breath, a nagging and aching pain in the heart, and increased anxiety. You need to try not to quarrel with anyone, and calmly react to something bad.

I would also like to talk about nutrition. It is known that, for example, animal fats are harmful to the heart. What, on the contrary, is useful?
- Foods rich in omega-3 fatty acids have a beneficial effect on the functioning of the heart and blood vessels. These are mackerel, herring, salmon, walnuts, beans, avocado, flax seeds. They strengthen blood vessels, reduce the level of so-called bad cholesterol, and lower blood pressure. Blueberries are rich in antioxidants that protect blood vessels from damage. Spinach, asparagus and other green leafy vegetables, garlic, tomatoes help normalize heart function. Olive oil, nuts, dried apricots are good for blood vessels.

For heart health, it is worth limiting the consumption of saturated fats - chicken skin, meat, egg yolk, fast food, palm oil. Trans fats are harmful - they are found in confectionery, chips, cookies, cakes and so on.

Eating salty foods, soy sauce, store-bought seasonings, and pickles also negatively affects the functioning of the heart. Finally, excess sugar, for example, is one of the causes of the formation of atherosclerotic plaques. As for drinks, alcohol, especially beer and vodka, have an extremely negative effect on the functioning of the heart.

By the way, it has been proven that people who have a negative attitude towards life and arrive in bad mood, are more susceptible to heart attacks or strokes. So try to always remain positive and smile.