Cardio workout for the heart. Heart training (cardio training): step by step

Varicose veins are a common disease that significantly worsens life. At the same time, the vessels become wide, stretched, their walls become thinner, nodes often form. Most often, the pathology affects the fair sex. Exercises for varicose veins of the lower extremities allow you to control and slow down the course of the disease, maintain the ability to move around, and not lose your ability to work.

The effectiveness of exercise for varicose veins

It is difficult to overestimate the benefits of charging. If a set of exercises is prescribed by an experienced specialist, then it will allow you to quickly get rid of pain, the main thing is to do everything right. Charging has many advantages:

• improves lymph outflow and blood circulation in the affected vessels;
• increases venous tone, as well as the overall physical endurance of a person;
• normalizes the flow of arterial blood;
• improves blood circulation in peripheral vessels;
• eliminates stagnant processes;
• restores pressure on the vascular walls;
• together with an appropriate diet, it helps to reduce body weight, which is also the cause of the development of the disease;
• improves the flexibility of the veins, they become less brittle;
• eliminates the feeling of heaviness in the legs;
• provides prevention of thrombosis;
• regulates metabolic processes;
• in general, it has a positive effect on the entire body.

Gymnastics is especially important for patients with hypodynamia due to the peculiarities of work or sedentary image life.

Features of the

Gymnastics from varicose veins on the legs should be done so that it does not harm. Certain rules are required, because not every load is allowed:

1. Any medical complex is developed individually by a specialist. Self-selected exercises can aggravate the course of the disease.
2. A workout always starts with a warm-up. Before the first exercise, it is recommended to squat down and stay in this position for several minutes.
3. Varicose veins of the legs is an insidious disease that does not tolerate heavy loads. All efforts must be moderate. The first execution of the complex provides for a minimum number of repetitions. If a person feels discomfort when performing them, then the exercises included in the gymnastics complex should be reviewed.
4. Training is done slowly, while it must be controlled heartbeat(pulse). If it is too fast, then a break should be taken between exercises.
5. After gymnastics, it is better for the patient to lie down and put his feet on a small hill. A massage of the thighs and legs will be useful at this stage. After completing the last exercise, you can arrange a contrast shower for the limbs.
6. If the patient has a sedentary job, then he is provided with RVV. A warm-up, which should be performed every hour, will help prevent its exacerbation.

Exists a large number of exercise from varicose veins of the legs, but not all of them are equally effective.

Approximate set of classes

When performing exercises for the legs with varicose veins, it is important to choose the right complex. It will be better if a phlebologist develops it. There are also types physical activity allowed for varicose veins:

Types of exercises

Characteristic

Main complex	Such gymnastics is useful not only for the limbs, but also for the whole body: 1. In the supine position, the person bends the leg and brings it to the chest. Then the limb straightens up, lingers for a couple of seconds and goes down. 2. In the same position, both legs are raised. First you need to bend them, and then straighten them. After the limbs are bent again and lowered to the floor. 3. Sitting on a chair, the feet should be firmly pressed to the floor. In this case, the heels remain in place, and the socks move to the sides. You need to repeat the exercise 15 times. 4. Lying on your stomach (hands pressed to the hips), you should alternately raise your legs as high as possible. At the extreme point, you will have to linger for a few seconds and lower the limb. 5. Useful for strengthening muscles is the exercise "Swallow". 6. It is also necessary to walk on toes and heels for 20 seconds, accompanying the exercise with a high knee raise.
For legs	Led gymnastic complex help relieve stress on affected limbs: You should sit on the floor, lean on your hands from behind and slowly stretch your legs forward; then the limbs alternately bend at the knees (the foot slides along the floor); · "Bicycle" (using the simulator or doing it lying on your back is suitable); “Scissors” (crossing the legs in different positions); · "Birch". These exercises are easy to do at home.
Yoga	The presented technique involves a set of exercises when the pelvis is above the level of the head. However, manipulations are useful only if dealt with by a professional.
Vibro gymnastics	It involves performing movements in a sitting or lying position. Before the first and after the last exercise, you need to lie down for at least 5 minutes. There should be a break every 5 minutes. In the first days, the number of repetitions does not exceed 4. The patient needs to raise his feet on his toes, and then return to his original position. The movement is performed once per second. A break is made every 20-40 times. 60 exercises are allowed per day.

Such exercises with varicose veins can not only get rid of pain, but also accelerate weight loss. Pregnant women doing gymnastics need to be careful. Physical activity will not hurt, but it should be dosed, moderate.

The purpose of exercise therapy

The purpose of the exercises varicose veins veins - to restore normal blood circulation in the affected and peripheral vessels. Therapeutic exercise (exercise therapy) is prescribed to strengthen muscle tissue, as well as to activate the exchange processes.

The task of the exercises is to restore cardiovascular activity, reduce dystrophic changes in affected tissues that cannot eat normally. The goal of exercise therapy is to prevent complications, reduce the manifestations of the disease, and maintain working capacity.

Existing contraindications

Therapeutic exercises can not always be performed. The complex may be contraindicated if:

• the exercises included in its composition involve heavy loads or excessive stress;
• the patient is at a serious stage in the development of the disease;
• the complex involves the use of heavy objects.

With varicose veins, you can not run fast or squat with a load, ride a bike for a long time. Anti-cellulite massages are contraindicated, shoes on high heels, tight clothes. Also, you should not take any medications without the consent of the doctor, as this can harm even more.

Prevention of vein diseases

Treatment of varicose veins is carried out under the supervision of a doctor. It is better to start therapy in the early stages of the disease. However, pathology can be prevented. If it is already present, then it is important to avoid complications. Prevention of varicose veins includes such exercises:

1. Straightened legs are placed on a chair, and then bent in turn into knee joint. The exercise is repeated 5 times.
2. Rotational movements of the legs bent at the knees.
3. Raising and spreading straight legs to the sides from a supine position.
4. "Birch".
5. Jumping on toes (at least 15 times).
6. Squats.

Properly performed physiotherapy- a guarantee of healthy feet. It helps prevent further development varicose veins and complications.

Physical education for blood vessels: regular exercise and movement is the best prevention!

Vascular dystonia is a common circulatory disorder, the causes of which can be associated with both genetic predisposition and external factors. Stress, lack of physical activity, smoking, consequences of past illnesses - all this leads to the fact that the blood vessels are in increased tone. The narrowing of the lumen leads to impaired blood supply, increased blood pressure, especially if there is a diagnosis of "neurocirculatory dystonia", which significantly aggravates the course of these processes. To help restore full blood circulation can not so much pharmaceutical preparations as an active lifestyle and simple exercises for vessels.

Capillary training is a prerequisite for the improvement of the vascular system

The smallest blood vessels are capillaries. They are responsible for the life of every cell of the body, delivering nutrients to it and freeing it from decay products. Capillaries permeate the entire human body, their total "length" is at least 60 thousand kilometers. If an obstacle in the form of an utterly narrowed vessel is encountered on the path of blood flow, then in the nearest cells there will be an accumulation of toxic decay products that will not be removed in a timely manner. This will lead to the occurrence of disease not only in the cardiovascular system, but also in other vital organs.

The Japanese scientist and healer Katsuzo Nishi called blood the "river of life" and created a whole system of healing the body through capillary training and exercises to strengthen blood vessels:

• The simplest but most effective technique that can improve the condition of capillaries and blood circulation is exercise-vibration. You need to do it in the morning without getting out of bed. Raising your legs and arms up, you should just shake them finely and often for 1.5 - 2 minutes. In addition to a kind of vibromassage of capillaries, there is also a redistribution of lymphatic fluid, which helps to cleanse the body of toxins and toxins.
• Another exercise from Nisha's arsenal - " Gold fish". Lying on a flat bed, you need to put your hands under your neck at the level of the fourth cervical vertebra, pull your toes towards you, and, tensing up a lot, reproduce small vibrating movements with your whole body, like a fish. This exercise helps to get rid of the excessive tone of the nerves located in the spine, and promotes active blood circulation.

You need to train capillary vessels regularly, repeating the exercises twice a day - in the morning, after waking up, and in the evening.

Video: a set of exercises according to the Niche system

How to get rid of spasms of cerebral vessels

Circulatory disorders and vascular dystonia are the reasons why spasms of cerebral vessels occur. The clinical manifestations of spastic seizures are familiar to many. This

1. Regular headaches, dizziness, changes in blood pressure;
2. Nausea, impaired speech and coordination of movements;
3. Tinnitus, memory impairment;
4. Fatigue and a sharp decrease in performance.

Provoke vasospasm can be a stressful situation, a change atmospheric pressure, chronic diseases of the spine (osteochondrosis, for example). To minimize the risk of spasms, it is necessary to strengthen the vessels of the brain. This will help healthy eating, compliance with the regime of work and rest, medicinal herbs and special exercises.

To improve the blood supply to the brain in the complex daily gymnastics it is necessary to include movements that require a change in the position of the head - tilts from side to side, head rotation, flips and somersaults. When performing exercises, it is necessary to monitor breathing, perform head movements smoothly, without jerking. If unpleasant sensations appear, darkening in the eyes, severe dizziness, gymnastics should be interrupted and resumed after a short rest, reducing the intensity of movements.

A set of exercises to improve blood flow in the brain

• Performed standing, feet - shoulder width apart. Rotate the head clockwise and back for 2-3 minutes.
• I.P. - Same. Raise your hands up, interlace your fingers. Lean forward, performing the “chopping wood” movements. Repeat 8 times.
• I.P. - Same. Swing legs alternately: left leg ideas to right hand, right foot - to the left hand.
• I.P. Same, knees slightly bent. Stretch your arms to the sides and perform asynchronous rotations: rotate the left hand forward, the right hand back. Exercise improves memory and speed of thinking.
• I.P. - lying on your back, legs and arms extended along the body. Raise your straight legs as high as possible, support your lower back with your hands. Perform the "Birch" stand up to 5 minutes.

Excellent gymnastics for the vessels of the brain - dancing. Performing dance steps, a person trains coordination, blood is enriched with oxygen, and its circulation improves. The vessels of the brain become more elastic, their tone decreases. In addition, dancing is a great way to relieve emotional stress, get rid of stress. And this is a very significant factor in the healing of brain vessels.

Video: a simple exercise to strengthen weak vessels

Strengthening the vessels of the legs - a confident step into a healthy life

“Payback” for bipedalism is the increased load experienced by the veins of the legs. Weakness of the leg veins can lead to stagnation of blood, and as a result, to the occurrence of serious damage to the veins. For the prevention of diseases of the vessels of the legs no the best remedy than movement. To reduce the load on the lower limbs, it is more effective to carry out exercises in water. Swimming, aqua aerobics, taking balneological baths and even simply pouring cool water on your feet stimulates blood circulation and makes the vessels in your legs contract - decompress with greater intensity. Such regular charging for vessels helps to strengthen them and makes the walls of the leg veins more elastic.

A set of exercises aimed at strengthening the vessels of the legs

• I.P. - standing on the floor, legs wider than shoulders. Lean forward and down, touching the floor with your fingers. Keep your legs straight while bending.
• I.P. - sitting on the floor. Spread your legs as wide as possible, fold your arms at chest level, leaning forward to reach the floor with bent arms. Make sure your legs stay straight. Every 8-10 slopes make a minute pause.
• I.P. - on my knees. Stretch your arms to the sides and start walking on your knees back and forth. When tired - lie on the floor and restore breathing.

Exercises for the prevention of venous insufficiency of the legs and varicose veins

To improve the vessels of the legs, unhurried jogging is useful. If you approach training without excessive fanaticism, dosing the intensity of the loads and the duration of the runs, then the benefits will be undeniable. Contraindications for training can be:

1. Eating shortly before a run;
2. Noise or buzzing in the ears;
3. Weakness in the legs;
4. Severely low blood pressure.

If you experience excessive fatigue or discomfort while jogging, it is better to stop, do some breathing exercises to restore breathing and switch to walking. Increase the intensity of training should be only when the body is fully adapted to the increased physical activity.

Video: preventive leg exercises

Healthy neck vessels are the key to good health

The neck is an extremely important part of the human body. It is here that the vital arteries are concentrated, through which the blood supply to the brain and spinal column occurs. Weakened neck muscles cause a person to constantly strain to keep their head and back straight. This tension leads to squeezing of blood vessels, clamping of nerve endings. Hence - a violation of blood circulation, headaches, high blood pressure and other unpleasant symptoms.

By strengthening the neck muscles, you can restore the vessels of the neck and thereby get rid of ailments. Among the exercises, the main place is occupied by turns, tilts and rotations of the head. All movements should be performed extremely smoothly, not forgetting to follow correct breathing. Gives good results Chinese gymnastics where there are no sharp and active movements. Exercises for neck vessels and muscle strengthening can be performed both at home and at work - this does not require a specially equipped place.

Exercises to strengthen the muscles of the neck

• Stand against the wall, trying to keep all parts of the body firmly pressed against the vertical surface. On inspiration, with all your might, "imprint" into the wall, tensing your neck muscles as much as possible. Hold your breath and maintain this position for 5-6 seconds.
• Sitting on a chair, you need to place your palm on your forehead and press hard, forcing your head to lean back. At the same time, straining the neck, one should resist the forward movement of the head. Such a “confrontation” at maximum tension should be held for 5-7 seconds, while breathing should be suspended. After the time has elapsed, exhale the air and rest for 10-12 seconds. Repeat movements 3 to 7 times.
• Similar movements are made with the head tilted forward and to the sides. This gymnastics is good because during the day you can do 1-2 exercises every hour - this is extremely useful for expanding the vessels of the neck and brain.
• Slowly rotate your head in a semicircle, from one shoulder to the other, holding it in extreme positions. Repeat 8-12 times, gradually increasing the amplitude.

Video: exercises useful for VVD

How to train the heart and blood vessels?

In order to keep the vessels and the heart in good condition for a long time, it is necessary to pay maximum attention to their regular training. This is especially true for older people who, due to age, have reduced physical activity. A sufficient amount of oxygen and feasible physical exercises - this should not be forgotten by the elderly.

Training of the heart and blood vessels should begin in the morning, immediately after waking up. Rotation of the hands and feet is an exercise that will make the blood flow “wake up”, while the vessels will expand. Tilts, squats and turns of the body must be performed with constant control of the heart rate. If the pulse of an untrained person is in the range of 90-100 beats per minute, then his heart still does not receive enough oxygen and blood. With an increase in the degree of general physical activity, the heart rate also increases. Accordingly, the heart works with greater efficiency, receives a sufficient amount of blood due to the good work of the aorta.

Several exercises for the heart and blood vessels

• Get up on your toes and walk with very high knees.
• The legs are at the level of the width of the shoulders. Hands rise up, while clasping hands in the castle. When the body is tilted to the right, the right leg is retracted to the right. Tilt strive to perform as deep as possible. Repeat the same movements on the left side. Perform 8-9 times, not forgetting to control breathing.
• Spread your arms out to the sides and rhythmically clap your palms on the opposite shoulder. Right hand - left shoulder, and vice versa. Keep the body straight. Increase repetitions and pace in the absence of discomfort in the heart area up to 50 times.
• Lower your arms along the body, legs tightly pressed to each other. Make a full circle with your hands: back - up - forward. The cycle of rotations is first carried out in one direction, then change direction to the opposite. Repetitions - from 10 to 50.
• Lying on your back, you need to raise your legs bent at the knees at an angle of 90o and imitate the movements of cycling. Don't hold your breath.
• While lying down, raise the outstretched legs to a height of 30-40 cm and make cruciform movements. Repeat 20-25 times.

Active training of the heart helps swimming, cycling, cardio, walking up the stairs. One thing should not be forgotten: the load should increase gradually. The main thing when doing exercises is not their quantity and intensity, but regularity. A strict cycle must be observed: load and relaxation. Then the muscle fibers of the heart will increase, the heart muscle and blood vessels will become stronger, and the benefits of training will become apparent.

Video: exercises to improve the cardiovascular system through muscles

Exercise for hypertension

Especially important is the training of blood vessels in hypertension. High blood pressure is often due to the fact that the walls of blood vessels lose their ability to relax and the blood is difficult to "push" through the narrowed vessels. Add problems with high blood pressure atherosclerotic changes in the arteries - cholesterol plaques on their walls. If no effort is made to train sedentary vessels, a chronic increase in pressure can lead to serious consequences.

Important! With hypertension, you can not perform bending, sharp swings of arms and legs, all exercises that ensure blood flow to the head. You can not hold your breath on a muscular effort - this can lead to an even greater increase in pressure.

Exercises for hypertensive patients

• Warm-up: walking around the room, with smooth turns of the body. Arms and legs do not perform sudden movements - short swings, bending, half-squats. When walking, you can perform circular movements of the pelvis. Duration - 5 minutes.
• Sitting on a chair, put your feet at a distance of 30-40 cm, raise your arms up. Lowering your hands down and taking them behind your back, lean forward to your knees. At the same time, the head must be kept straight, the gaze is directed forward.
• Without rising from the chair, stretch straight arms to the sides, at the same time raise the leg bent at the knee to the chest. At the same time, the hands are brought together in front of them, helping to hold the raised leg. Perform alternately with the right and left foot, 6-8 times.
• Hands to the sides - inhale, as you exhale, place your hands on your waist and tilt your body to the right. Repeat with a tilt to the left. You can perform the exercise both sitting and standing.
• Spread your arms out to the sides, keep your body straight. Take the right leg clearly to the right, hold it at a height of 30-40 cm. Repeat the same movements with the left leg.

Video: exercises to normalize pressure

Breathing exercises

To enrich the blood with oxygen, which is a natural vasodilating factor, greatly helps breathing exercises. There are several practices of healing breathing exercises - Chinese Qigong gymnastics, Strelnikova breathing exercises, method deep breathing Buteyko, yoga. With all the variety of technologies, the principles of breathing are used with a great degree of similarity: deep short breath through the nose, holding the breath and an almost imperceptible natural exit through the mouth.

During yogic breathing, the inhalation is accompanied by a protrusion of the abdomen, after a pause, exhalation follows - the abdomen is drawn in as much as possible. A few breathing exercises can lower blood pressure numbers and normalize vascular function. And mastering breathing practices will help you forget about hypertension for many years.

Video: breathing exercises for hypertensive patients

Therapeutic exercise after heart attacks and strokes

Physical exercise not only contribute to the prevention cardiovascular disease. Restorative therapy in the postinfarction period provides for the mandatory introduction of physical therapy exercises. First exercise therapy complex It is prescribed to perform while still in the hospital, under the supervision of a doctor. But even after discharge, the patient should daily perform a special exercise, alternating a feasible load and relaxation, for at least half an hour. To restore the myocardium, a full supply of blood and nutrients is required, and this requires feasible physical activity.

Classes on a chair, consisting of alternately raising and lowering legs and arms, are performed at a leisurely pace, with strict observance of the rhythm of breathing. Walking in one place, tilting to the right and left, swinging legs - these exercises should be done while controlling the pulse. The heart rate should not rise above 120 beats per minute.

A stroke can also be compensated by the use of massage and exercise therapy. To return to the body the lost ability to move, it is necessary to systematically and diligently engage in exercises. The first exercises will have to be done with an assistant, but after a while, the patient will be able to perform the complex selected by the doctor on his own. In physical therapy after a stroke, it is important to prevent overwork and excessive stress. regularity and consistency in physical therapy classes can bring back the joy of movement.

Video: a set of exercises after a stroke

How to lose weight with high blood pressure correctly?

If the pressure deviates from normal values, medications are not always needed. Sometimes it is enough to normalize weight, change habits. But how to lose weight if the pressure is not within the normal range? Sudden weight loss can exacerbate the situation.

Primary prevention

Weight loss helps prevent hypertension.

The normalization of blood pressure (BP) is affected by:

• hemodynamic effects;
• decreased activity of the nervous sympathetic system;
• the content of renin in the blood decreases.

Scientists have found that the presence of fat deposits in the waist increases the likelihood of developing hypertension. First of all, you need to understand what exactly provokes weight gain:

• binge eating;
• hypodynamia;
• hormonal disbalance;
• disruption of the endocrine glands.

First you need to change your diet. Add more healthy food - fruits, cereals, fruits of fruit trees. The food should contain less fat and cholesterol. In this way, you can reduce blood pressure by 14 mm Hg. Art. It is also recommended to move more. Exercise, take a walk in the fresh air.

Will blood pressure go down if you lose weight?

Excess body weight is a provoking factor of hypertension. Obesity is a common problem. fat people are more susceptible to hypertension (3-4 times more). Especially overweight negatively affects the health of older people.

Normalization of weight sometimes helps to improve blood pressure. In this case drug treatment may not be needed. American scientists concluded that with an increase in normal body weight by 5 kg, arterial hypertension develops more often by 2 times, and in people who have added 10 kg - more often by 3 times. In all cases, it was observed that with weight loss, blood pressure decreased.

How to lose weight with high blood pressure?

If blood pressure levels rise slightly, they can be brought back to normal with a diet. The provoking factors of hypertension are:

• kidney disease;
• change in the ejection of blood from the heart muscle;
• violation of the tone of blood vessels;
• obesity.

Slimming with high pressure can eliminate these precipitating factors.

The main aspects of the diet:

1. Reduce salt intake.
2. Add more plant foods to your diet.
3. Significantly reduce your intake of solid fats.
4. Give up bad habits - alcohol, smoking.

Diet result:

1. Weight is normalized.
2. The condition of blood vessels improves.
3. Reduces puffiness.
4. The accumulation of cholesterol is broken down.

Due to the restriction of salt in the diet, the liquid is more quickly excreted from the body. The blood pressure on the venous walls decreases. Reducing fatty foods helps to reduce the amount of cholesterol in the blood. Giving up bad habits reduces the load on the myocardium and blood vessels. In this way, there is a decrease in pressure during weight loss.

The diet should include:

• fresh and stewed vegetables;
• fruits of fruit trees;
• dairy products with low fat content;
• lean varieties of fish.

An alkaline diet can be taken as a basis. To strengthen the blood vessels and myocardium, a sufficient amount of magnesium and potassium is necessary. They are found in white cabbage, carrots, beets.

From the diet should be excluded:

• sausages;
• fatty meats;
• cheeses;
• dairy products with high fat content;
• confectionery;
• canned food.

To prevent excess salt from entering the body, it is preferable to eat fresh foods. The daily dose of salt is 2/3 tsp. Food should be fractional. Starvation is prohibited. You can stew food, eat boiled and baked without spices and butter. For taste, you can add a little greenery, lemon juice, sunflower oil to dishes. Porridges can be cooked with water or low-fat milk. It is important to observe the drinking regimen. It is necessary to drink 1–1.2 liters of liquid per day, including compote, tea, soup.

Exercise for hypertension

Before starting a workout, you need to discuss the exercises with your doctor. If you have not been involved in sports before, you cannot start classes with an intensive workout. Initial sessions should be 10-15 minutes per day. Exercises should be simple so that the heart gets used to the load.

Increase the duration of your workout by 5 minutes each week thereafter. As a result, their duration should be 30 minutes or 1 hour. To lose weight, you need to exercise at least 3 times a week.

Where to begin:

1. Walking fast. 10 minutes is enough to get started.
2. Stretch for 5 minutes.
3. On the 3rd week, you can add an exercise bike or initial aerobics courses to the complex.
4. If you feel worse, the pace and load should be reduced.

Strength training effectively eliminates kilograms. These are pressure trainers and free weights. But lifting heavy objects puts more stress on the heart muscle and raises blood pressure. That's why:

1. Give preference to small weights.
2. The pace should be slow and medium.
3. Watch your breath.

• squats;
• dumbbell press;
• push ups;
• lunges.

Each workout must end with a stretch to relieve tension. Contraindicated isometric exercises. When they are performed, the load on the heart increases.

How to lose weight with low blood pressure?

Hypotension is not life threatening and is difficult to recognize. Diseases are more susceptible to women under forty years of age who do not have problems with overweight. There are no effective drugs for the disease. It is important to eat a balanced diet and change your lifestyle.

Diet for hypotension is the opposite of hypertension. You need to eat fractionally. Starving is contraindicated. Daily rate calories should not exceed 30%.

1. Bakery. Carbohydrates and flour products constrict blood vessels and return pressure to normal.
2. Fatty foods. Fat increases the amount of cholesterol in the blood, complicates blood flow and increases blood pressure.
3. Spices. Contribute to the improvement of the endocrine glands and constrict blood vessels. Smoked products have the same effect.
4. Salt. Holds fluid in the body.
5. Starch - rice, potatoes, buckwheat, nuts. They contain a lot of amino acids and fats.

The daily rate of liquid is 2.5 liters. Be sure to tea with sugar, as glucose relieves weakness. Vitamins must be present in the diet. Especially useful are vitamin C (citrus fruits, cabbage) and vitamin B3 (liver, egg yolk, milk).

Low blood pressure during weight loss can worsen your health. Only people with good health can fight excess kilograms. Starvation is prohibited. Be sure to take more walks in the fresh air, sleep well.

Sometimes only diseases really make people start thinking about the health of their own bodies and healthy habits.

When various health problems arise, it is required to recover and carry out active prevention. In this case, there are various limitations that must be taken into account.

But is it possible to exercise with hypertension? And how to do it right? Let's look at different aspects of this topic.

Can people with high blood pressure pedal?

Persistent high blood pressure is a serious condition, but it does not imply a complete exclusion of physical activity.

Moreover, some doctors prescribe exercise therapy as an alternative to drugs and therapy.

Thus, classes on a stationary bike are quite affordable, but they possible only under the supervision of a specialist. You need to determine the right loads, a way to assess your own condition and track workouts. Sometimes the beginning of classes is very difficult, but if a specialist advises you competently, you will be able to pick up optimal loads and exercise routine.

Attention! For this condition, exercise should be prescribed and approved only by your doctor. People without special knowledge and experience cannot prescribe a training program for hypertension. This must be done with regard to .

8 basic rules for exercising on an exercise bike for hypertensive patients

In many ways, these rules are combined with general recommendations for classes. You should follow the tips that are needed for effective training.

1. Specialist consultation. We don't want to sound intrusive, but this point really matters. Before class, get detailed advice from the doctor regarding the possibility of starting classes and learn more about load control.
2. Regularity. You need to consistently train in the schedule available to you. If you have been assigned two workouts a week, then you should follow this schedule - this is the only way you will achieve the effect.
3. Nutrition. Adjust your own menu to lower blood pressure: eat an hour and a half before training. Take advantage
4. Water. The presence of hypertension limits the intake of liquid, during the training it is best to drink a couple of small sips or just rinse your mouth. After training, you should not drink a lot of water: you need to drink a little to reduce the feeling of thirst. Too much fluid puts a strain on the heart.
5. Warm up. Before class, you definitely need to warm up, especially stretch your legs - so you optimally redistribute blood circulation.
6. Pulse control. You need to monitor the pulse throughout the session and avoid sudden jumps. The load must also be increased gradually.
7. Feeling control. Pay attention to any negative symptoms, especially shortness of breath or chest pain. Signs like these require you to stop exercising. Try to listen carefully to your body.
8. Technique and hitch. Keep the body straight and distribute the load on the legs - it is better to work out a little, but in correct technique. After training, slow down gradually, do not drop the load immediately and completely. Make a smooth transition to full deceleration.

Follow these tips and your workouts will be more effective and harmless.

Sample program

In addition, pay attention to the approximate training program:

At any stage after training, there should be a feeling of a surge of energy and similar positive emotions. If you feel excessive fatigue or discomfort, then the load is excessive. To and must be treated very carefully.

Attention! The duration of the first stage may vary depending on the age and condition of the body. Sometimes it can take 12 weeks or even six months to accustom the body to regular exercise. One way or another, you always need to correctly evaluate your own condition and results.

The benefits of cardio training for the heart and blood vessels

The exercise bike is great option for training the whole body, but the most primary factor here is cardio load, that is, strengthening the cardiovascular system and training the heart:

1. Strengthening the heart muscle. Regular training minimizes the possibility of developing various pathologies and diseases of the heart, and in general the circulatory system becomes healthier.
2. Prevention of pathologies. Competent classes are ways to be an excellent prevention of thromboembolism, hypertension and other ailments.
3. Functional reserve of the heart. The result of training is a clearer and measured pulse. As you know, in trained people, the pulse is generally less intense compared to untrained people and they breathe more deeply and rarely. The reason for this is precisely cardio. Thanks to the exercises, the heart works much more stable, and the load on the heart is reduced. Thus, the overall reserve of work also increases, you prolong the period of functioning of this muscle.

Cardio training perfectly strengthens blood vessels and develops the circulatory system. In order to supply tissues with oxygen, large quantity various parts of the circulatory system - as a result, the body begins to work more efficiently. Recall that the beneficial effect is achieved only with competent training and measured loads, and the benefit and harm to the heart is a purely individual concept.

Is it possible to train with other cardiovascular diseases?

Consider some of the most common diseases.

Hypotension (low blood pressure)

The opposite of hypertension is hypotension or hypotension, i.e. low blood pressure. This disease is also not a hindrance to sports. Moreover, an exercise bike can also come in handy here, the main thing:

• eat some carbohydrates before class (for example, sweets);
• train measuredly, without increasing the intensity and abrupt transitions;
• train not immediately after waking up, but at least after 2-3 hours, preferably in the evening.

Tachycardia (rapid heartbeat)

Rapid heart rate or tachycardia is also a limitation for active sports training, but physiotherapy exercises can also come in handy here. Pedaling at a measured pace, regular light exercise with heart rate control is an excellent option for tachycardia.

The situation is often the same with other ailments. In a similar way, but beforehand you should always consult a doctor.

Checking the heart on an exercise bike - what is it and why is it needed?

Such a test is called - bicycle ergometry. It is carried out on special and often used for the purpose of analysis of the current state of the cardiovascular system. The process itself looks like a simple lesson that lasts no more than 12 minutes. The load increase is performed approximately every 20 seconds.

Only in the process of pedaling a lot of sensors are installed on a person (in particular, special devices for taking ECG - electrocardiograms), and in addition to this, pulse, pressure and blood oxygen saturation are measured.

Based on the results obtained, researchers can draw very accurate conclusions regarding the presence of coronary disease. For this period, it this analysis is the simplest and most accurate.

Attention! To detect coronary disease, sometimes also used treadmill and the so-called treadmill test. This test also provides high accuracy, but attaching sensors to a running person is a little less convenient.

In addition, bicycle ergometry is also used for other diagnostic options (in particular, to identify different options arrhythmias).
Some phenomena appear only during physical activity, so this testing is relevant and useful. You should perform this test if:

• there is periodic pain in the retrosternal region;
• there are deviations in the electrocardiogram;
• have high cholesterol;
• Do you smoke;
• high blood pressure;
• heredity makes you wonder.

Sometimes this test is prescribed after various operations and past heart attacks. Bicycle ergometry allows you to properly design a rehabilitation program. Also, for the competent preparation of a training program before starting active classes fitness is useful to test.

Also be sure to watch the related videos:

Prevention better treatment. Therefore, it is better, of course, to start training before hypertension, and if it already exists, then you should not be sad either - just start competent classes, spin the exercise bike to train your heart and improve your health.

Many people think that it is possible to play sports effectively only in the gym under the supervision of a coach. Nevertheless, another category of people by their example proves that you can play sports at home. There are a large number of options for physical activity from dancing to strength exercises which can be carried out at home. If your goal is not only to make your body toned and slim, but also to improve your health, pay attention to cardio training.

Aerobic exercise

All physical exercises are divided into two types: aerobic and anaerobic. Aerobic exercise imply the implementation of muscle movements due to the energy released during the oxidation of glucose molecules with oxygen. At anaerobic exercise energy is obtained from the breakdown of "fuel" substances in skeletal muscles without the participation of oxygen. Aerobic exercise is cardio training.

By and large, cardio training is long-term physical exercises of low and medium intensity with the rhythmic repetition of certain physical exercises. Cardio training includes the following types of physical activity:

1. Sports walking;
2. Step aerobics;
3. Dancing;
4. Biking;
5. Swimming.

Benefits of cardio training

Cardio has become so popular for a reason. Regular exercise like this has a positive effect on the body. Benefits of this type of exercise include:

Contraindications

Before carrying out any physical activity, it is worth assessing your health status. If you seriously decide to do cardio training, you should visit a doctor and undergo the necessary studies: from a clinical blood test to an electrocardiogram. Cardio training is contraindicated in such conditions:

Fundamentals of a complete cardio workout

One of the important indicators that will allow you to assess the intensity of cardio training is the calculation of heart rate (HR). Before starting a workout, calculate the maximum heart rate. And this is done using a simple formula:

heart ratemax = 220 - age.

That is, if a person is thirty years old, his maximum heart rate is 190 beats per minute. Training that is accompanied by a higher heart rate will lead to a rapid depletion of strength and, in addition, will impose unnecessary additional stress on the heart muscle.

The optimal indicators of heart rate when performing cardio training is 60-70% of the maximum heart rate. That is, for a thirty-year-old man, the optimal heart rate will be 132-154 beats per minute. Performing physical exercises with a lower heart rate for this man simply cannot be called cardio training.

During training, beginners need to regularly monitor their heart rate. This can be done using a special device - a heart rate monitor, or you can put your fingers on the radial artery of the opposite hand in the wrist area and count the beats in fifteen seconds, and then multiply the resulting figure by four. And now, based on the existing heart rate, increase or, on the contrary, reduce the intensity of the loads. Later on, when regular classes sports, when you get used to the sensations during a workout, you yourself will be able to understand when it is necessary to change the intensity of the loads without constantly measuring the pulse.

There is another indicative test that allows you to assess the adequacy of the load. If a person during the exercise is not able to speak, answer questions without difficulty, this means that the intensity of the load must be reduced.

A set of cardio exercises

You can't exercise on a full stomach. Therefore, it is better to perform physical exercises two hours after eating. The exercise program should look like this:

• Warm up;
• Actually cardio training;
• Final part.

Warm up is the exercise of moderate intensity. This allows you to prepare the body for more serious stress. For a warm-up, running in place, torso tilts, leg swings, and shallow squats are suitable. The duration of the warm-up is five to seven minutes.

After warming up the muscles, it's time to proceed directly to cardio loads. The set of exercises can be the most diverse.

The first set of exercises

Plyometric push-ups. Take a horizontal position on the floor, as in a regular push-up, leaning on straightened arms and toes. Keep your body and legs in one straight line, without bending at the waist. Push up and then push your body up with maximum force. In this case, the palms should come off the floor. The main thing is to land softly.

jumping out. Place your feet shoulder-width apart, sit down strongly, pushing your pelvis back. At the same time, it is important not to tear off the heels from the floor and not to tilt the body forward. Now push off with your feet and jump as high as possible. Gently lower yourself to half-bent knees, going into a deep squat.

Exit at point-blank range. Sit down, press your heels to the floor, rest your hands on the floor. Now shift your weight onto your hands and, straightening your legs back, lightly jump out. From the lying position, repeat the exercise in reverse order, returning first to a sitting position, and then standing.

The second set of exercises

Exercise rock climber. Take a lying position, push up. Now alternately bring the right knee to the right hand, and then the left knee to the left hand. Return to starting position.

Running at a low start. Take a pose, as in a low start before running. Now take one leg under you, and pull the other back. At the same time, change the position of the legs, while pushing off the floor, it is important to transfer the weight to the hands. The same exercise can be performed symmetrically and with both legs.

sawfish. Lower yourself into an emphasis lying down, just lean not on your palms, but on your bent elbows. Transfer your weight to your forearms. without bending into lumbar, push the body back with your shoulders, while sliding your feet along the floor. Leaning on your hands, pull your legs in the same way to the starting position.

Important: start training with the first set of exercises. Each exercise must be repeated approximately fifteen times at maximum speed, without taking breaks. After completing the complex, you need to rest forty seconds. Then proceed to the exercises of the second complex in the same way.

With regular training and good exercise tolerance, increase the exercise to twenty to thirty times. When this is not enough, just increase the number of cycles. That is, after completing the first and then the second complex, rest forty seconds and start over. Trained people are able to do three to four such cycles in one workout.

This is an approximate set of exercises. For the effectiveness of training, it is important to make it more diverse, so it is recommended to change the exercises periodically.

In general, it is necessary to start with moderately intense loads lasting no more than thirty minutes. With each week, you can extend the workout for another ten minutes, until you reach the hourly duration of cardio training.

After doing the exercises, in no case should you stop abruptly. Take a step, take a few deep breaths in and out. You can also do muscle stretching exercises.

How often should you do cardio? If your goal is to maintain optimal functioning of the cardiovascular system and strengthen the body as a whole, then three workouts per week will be enough. If you are interested in losing weight, do cardio more often, five times a week, but remember that with aerobic exercise, fat breakdown occurs only half an hour after the start of the workout.

Grigorova Valeria, medical commentator

“Heart training is the key to health”, “Increasing the volume of the heart and training the cardiovascular system is very important for almost every person”, “We want to tell you how it is possible to extend the life of the heart with heart training”, etc. and so on. - we are actively convinced that everyone and everyone has an untrained heart, and even those who are engaged in power, because when climbing the stairs to the third floor, there is a slight shortness of breath and the pulse rises.

The coach is persistently forced to include in training programs training for the development of the cardiovascular system. Moreover, in training planning, you first need to train the heart and endurance, and only after that move on to strength training.

Bone Shirokaya will not tolerate it and you will not be allowed to! However, we immediately warn you: this article only applies to people with a healthy heart. If you have any pathology of the heart, then this is a topic for a separate discussion.

Cardio training for the heart

Let me baffle you: the heart does not need to be trained! *fainting* The human heart is very strong and resilient. Distilling blood regularly through the whole body, it creates such a monstrous pressure that it can push a stream of blood to a length of 9 meters.

It is constantly, without rest, reduced, reaching a huge figure of more than 40,000,000 contractions a year.

The main muscle of your body is not the butt, and not even the press, but the heart. At the same time, the heart muscle is the most trained muscle in our body with small features. The main differences between the heart muscle include:

The heart is made up entirely of oxidative muscle fibers and only works on fats,

the heart works without interruption and at full capacity always, from birth to death,

the heart muscle is, as it were, on weight and has a reserve of space to increase its own size.

Let's take a closer look at the first point. In general, muscle fibers are oxidative And glycolytic. Oxidative (red) work by oxidizing fatty acids and glucose, oxygen is needed for their work, and glycolytic (white) work on anaerobic (without oxygen) glycolysis.

During power pulse usually does not rise above 130-140 beats. If you follow the principle of cyclicity in training, then you have such training, which means that the heart is stretched and you do not need additional training for these purposes!

In addition, one more important point. We do not argue that the heart needs to be trained by athletes, because a dangerous situation can arise: high oxygen requirements and a small volume of the heart. However, uh... how to put it mildly: most people who are involved in strength training and now they are reading this site, do not take these words personally.

We understand that in your eyes you are a world-class athlete and your 70 kg at a body weight of 60 kg in a squat is truly an impressive result. But still we are talking about the real professional athletes with huge loads and frequent workouts.

By the way, that's why in almost every article we advise you not to drive - live your life, and let the sport be its complement, not the basis. So much more interesting and safer.

Conclusion

Your half hour of walking on the track or ellipse after or before training does not affect the training of the heart.

If you are doing strength training, then you do not need additional heart training.

In principle, you do not need to bother with such thoughts at all if you go to the gym just for fun and are neither a professional athlete nor an amateur athlete (a la compete in local powerlifting competitions).

Inactivity often becomes fertile ground for disease. Physical exercise revives and normalizes blood circulation, but in a motionless body, blood does not circulate freely, and the transformations so necessary for life and health do not occur in it. (E. White, Healing Ministry)

Cardio workouts are simple and fairly long physical activities that are accessible to everyone. These are absolutely necessary, one might say, basic exercises that keep the body in order. Without cardio training (at least in a minimal amount), you will not be able to build your health and your activity. They allow you to gradually strengthen muscles, including the heart, improve cholesterol and triglyceride levels in the blood, reduce weight and the risk of developing diseases of civilization: hypertension, myocardial infarction, diabetes. In addition, cardio training increases ventilation and lung capacity, reduces the risk of osteoporosis, increases endurance, and helps to cope with stress. By exercising regularly, you will feel much more cheerful, efficient and cheerful person.

Cardio workouts include physiotherapy exercises, walking, running, cycling, skiing and roller skating, swimming, rowing, basketball, etc. Classes on a stationary bike, treadmill, stepper or ellipsoid are also cardio workouts. Almost any workout that is performed for a long time (at least 20 minutes) at the same pace with an increase in heart rate to the level of the "green zone" (see below) can be classified as cardio training.

About the pulse

The main sign of a healthy trained heart is the ability to save energy by slowing down the pulse at rest and speeding it up during exertion. If the pulse at rest is about 60 beats per minute, then the heart is working normally. But, if the frequency of strokes is more than 80, the cardiovascular system began to have serious problems. This does not change the need for training, but warns of caution.

The pulse is “listened” with the fingertips. Once you find your pulse point (on your neck or wrist), count how many beats there are in 15 seconds (keep an accurate watch), and then multiply the resulting number by 4. This is the heart rate (HR) per minute or pulse rate.

During training, it is recommended to measure the pulse three times. The first - at the beginning of the workout, the second - at the time of the most intense loads and the third time - about ten minutes after the end of the workout in order to assess the ability to compensate.

To calculate the value of the "green zone" of the pulse, you need to know the value of your heart rate at rest. The pulse is measured in the morning, immediately after waking up. The normal value is from 60 to 70 beats. It is better to take 4 - 5 measurements and calculate the "arithmetic mean". If the resting heart rate is higher, you need to definitely train your heart (do cardio).

The "Green Zone" is the allowable excess of the resting heart rate during physical activity:

For people under 25, trained,

"green zone" up to the resting pulse multiplied by 2;

For moderately trained middle-aged and untrained young people

"green zone" up to the resting pulse multiplied by 1.7;

For the untrained, cardiovascular, obese and older

the limits of the "green zone" is the resting heart rate multiplied by 1.5.

For example, for a 22-year-old girl, whose resting heart rate is 70 beats per minute, the cardio training pulse is up to 140 beats per minute, and for a 40-year-old woman who is not very athletic with the same resting pulse, it is only 105 beats.

As your fitness increases, your resting heart rate will decrease. Reducing the resting pulse by 1-2 beats per minute - excellent result quality two-monthly regular workouts. A decrease in resting heart rate in a year from 80 to 70 beats will mean that you did a great job and, most likely, happily avoided major health problems.

From theory to practice

Any lesson must begin with a warm-up - a set of exercises to warm up the muscles. Exercise should be performed at a moderate pace in order to prepare the circulatory system, heart, muscles and the whole body for more serious physical activity. Ideally, a warm-up can take up about a quarter of the duration of the entire workout. The heart rate during the warm-up should gradually reach your green zone level and remain so throughout the session.

For the initial stage, so that the load is not too high, it is worth starting with minimal loads, which should not exceed 20 minutes a day. by the most optimum time exercises for 30-40 minutes are considered, but for a trained organism, you can take the limit time - 60 minutes.

For classes, choose the type of physical activity that you like. You can work in gym, outdoors or at home.

For those who have just started classes, experts recommend three workouts a week, more trained can do more often. What if there isn't enough time for that? Remember that there are many possibilities in Everyday life train the heart. Walk from the stop to the house or to work in the same rhythm, breathing measuredly. Climb the stairs several floors up not by running, but by rhythmically rearranging the legs. And remember: daily half-hour walks improve the condition of the cardiovascular system.

Finishing classes should be a hitch, which relieves emotional and physical stress after training, normalizes the pulse, breathing and blood pressure. Unlike a warm-up, it necessarily includes stretching exercises. The intensity and duration of the cool-down is about the same as during the warm-up.

The main thing in cardio training, however, as in almost any other, everything must be done smoothly, without a sharp increase or decrease in load.

Important nuances

Workout clothing should be light and breathable to avoid excessive perspiration. Choose sports shoes, such as running shoes.

Food and water. Don't exercise on an empty stomach. Eat 1-1.5 hours before class. Serious cardio training in the morning (on an empty stomach) is not recommended. At this time, it is better to do no more than 30 minutes. The stores of glycogen in the muscles and liver were exhausted overnight, there are no carbohydrates as the main fuel. Thus, the body is more likely to break down muscle cells as energy, plus you may experience dizziness and weakness.

Be sure to drink non-carbonated pure water, if you want, before, during and after training. Dehydration can make you feel bad.

Rest. If you have not slept all night, it is better to cancel the workout. Required healthy sleep- at least 8 hours a day.

Warnings

Listen carefully to yourself, even if you are absolutely healthy. Chest pain, shortness of breath, severe shortness of breath, dizziness, nausea, weakness, headache- any sudden deterioration in well-being means that the training should be stopped.

Be careful if your resting heart rate is over 80 bpm. This means that there are problems with the heart. Do all exercises smoothly, without jerking. Make sure that there are no sharp jumps in heart rate.

Hypertensive patients should not:

Do exercises with tension in the muscles of the shoulder girdle;

Hold breath;

Make jumps and sudden movements.

It is necessary to first consult with a doctor for those who suffer from arterial hypertension with frequent crises, severe cardiovascular insufficiency with attacks of cardiac asthma, edema, tachycardia, frequent attacks of angina pectoris, thrombophlebitis, severe forms of diabetes mellitus and oncological diseases. You should not exercise during an infectious disease.

Skipping or cardio training with a skipping rope

The name "skipping" comes from the English "skip" - to jump, bounce. This newfangled word is called our skipping rope.

Cardiologists have come to the conclusion that such a simple simulator as a skipping rope is equivalent in its effectiveness to expensive cardio equipment. Famous American doctor Kenneth Cooper, who developed the system health exercises for mass use (aerobics), as well as numerous tests for evaluation physical condition body, claims that 10 minutes of skipping rope exercises have on cardiovascular system an effect equal to that obtained by cycling 2 miles (3.2 km) for 6 minutes, or swimming for 12 minutes, or two sets of tennis, or running one mile (1.61 km).

Indeed, jumping additionally stimulates the muscular and cardiovascular systems, accelerates the removal of toxins from the body, eliminates congestion in the veins in the legs, which serves as an excellent prevention of varicose veins. With an intensity of 100 jumps per minute, you can burn 200-300 kilocalories in 15 minutes of classes, which will not only strengthen the heart muscle, but also stably and gradually, if necessary, lose weight even at an average pace. This miracle simulator is cheap, it takes up little space, and you can do it anywhere: at home, in the park, in the yard, on the street.

An important point before starting classes with a rope is the correct selection of its length (if necessary, you can shorten the rope by tying knots of handles). So, if your height is up to 152 cm, then the length of the rope should be 210 cm, with a height of 152-167 cm, the length is 250 cm, with 167-183 cm - 280 cm, with a height of more than 183 cm - 310 cm. There is another way to measure rope length: take both of its handles in your hand and stretch them out at chest level. The bottom end of the rope should touch the floor. In the case of the correct selection of the length of the rope, it will be easier to practice, the load will increase, which means that the effectiveness of training will increase.

After you choose the right jump rope, pay attention to some other little things.

Shoes should be comfortable. Sneakers are better. Women need to purchase a sports top that supports the chest.

Do not jump on stone or cement floor to avoid injury ankle joints and knees.

Never start jumping without a light warm-up (5-10 minutes) so as not to expose your joints and muscles to unnecessary stress.

How to jump correctly

Starting position: legs together, knees slightly bent, arms lowered along the body and relaxed. Jumps must be low, rotate your wrists in a circular motion keeping the elbows close to the body. The secret of long jumps lies in the rotation of the rope with only one hand. You must remember this. Otherwise, if you connect your arms and shoulders to the work, there will be an additional moment of inertia. And he, in turn, will violate the vertical balance of the body in the jump.

When jumping, land on your toes, not your entire foot.

For one rotation of the rope, perform one jump, any excesses (for example, for one jump, double rotation of the rope) are not appropriate here.

An important condition for this is the uniform distribution of the load. Start jumping at leisurely pace, gradually increasing it. Such a rhythm of exercises with a rope contributes to the stimulation of blood circulation. Do not forget to take short breaks to relax the muscles and restore breathing.

For those who want to seriously engage in skipping, the following tips will do.

First level

For starters, don't push yourself too hard. Learn to jump for 30 seconds without stopping. Then move on to the cycle: 30 seconds of jumping, 30 seconds of rest. Resting does not in any way mean sitting, lying or standing. Perform calm side steps from side to side, at the same time normalizing breathing. The duration of the session is 10-15 minutes. When you master this rhythm confidently, move on to a new one: 1 minute of jumping plus 20 seconds rest; duration - 15 minutes. The number of workouts per week is 3 for 10-15 minutes, while sticking to your level of the "green zone".

As you adapt to the load, increase its intensity, but do it gradually.

Average level

At this level, try stretching out the initial routine (1 minute of jumping, 30 minutes of rest) by 20 minutes. When you master a new interval, start increasing the time of continuous jumps to 4-5 minutes, rest 30-60 seconds. The duration of the session remains the same - 20 minutes. Number of workouts per week - 4 x 20 minutes. When you overcome this peak, move on to a new level - advanced.

Advanced level

Practice a regimen of 4-5 minutes of jumping, 30-60 seconds of rest for 20-30 minutes. Start shortening your rest intervals by increasing your jump interval.

In the future, you can either increase the time of the aerobic session up to 45 minutes, or, by minimizing or eliminating rest altogether, stretch the jump interval to 30 minutes.

The number of workouts per week is 5 x 30 minutes.

Combine skipping with a balanced, healthy diet to help keep your weight under control as well. All this will allow you to accelerate not only the improvement of the figure, but also significantly strengthen the activity of the cardiovascular and respiratory systems.

Prepared by Nigina Muratova,
general practitioner, master of public health