Heart failure is a syndrome that can be mitigated with the respiratory conditioning generated by the practice of physical activity
Did you know that heart failure (HF) affects over 4% of the population over the age of 25, equal to 260,000 HF patients in this age group? Were you worried? But there is no need to despair. According to physical education teacher Gustavo Galhardo, anyone can achieve this conditioning to improve their cardiorespiratory endurance.
However, patience is often the key. the tip of how to improve endurance is to start practicing the exercises lightly and gradually increase. “As the person notices that the first chosen intensity has already been reached without much effort, it is possible to increase the pace and continue like this later,” explains the physical educator.
But to get improvements, you need to be frequent in training and even rest. “Our body needs adaptations to acquire cardiorespiratory fitness. For this, stimulation and rest intervals are necessary”, comments Gustavo.
“If the practitioner trains only once a week, for example, the interval between his workouts will be very spaced out, preventing the creation of the cycle of stimulation and recovery,” he clarifies. For beginners, the increase in resistance is achieved at least three times a week.
The main symptoms of heart failure are tiredness, shortness of breath and swollen feet. “These symptoms are often confused with those of other conditions, so people should be aware and consult a doctor so that heart failure is detected as early as possible, because early intervention can change the course of this syndrome,” explains Brenda Moura Heart Failure Study Group Coordinator.
How to get past heart failure and improve breathing resistance
- Take it easy. Decrease energy expenditure in an activity, perform repetitions more often and reduce distance.
- do not compensate. If you missed a workout, don’t increase the next one. It’s best to get organized and stay consistent.
- Vary your training venue. Different stimuli outside of the activity will motivate you, as well as increase energy expenditure.
- Take breaks. If the pace is too heavy, two or three breaks in the workout can help you maintain a good intensity.
- Do not stop. “Detraining” can happen very quickly. You only need 15 days of rest to lose your physical condition.
- Conversation test. Moderate intensity workouts (65 – 75% HR max) allow you to speak normally. That is, this is a benchmark for measuring your effort.
- Buy a frequency counter: The device monitors your heart rate and helps you set safe limits.
- Beware of injuries: Unfortunately they can always happen. Stay tuned to your body’s signals and always seek medical attention.
- No excesses. Overtraining happens to those who do not respect the rest times. It can lead to injury, irritability and even a decline in performance.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
