We all know that sport is, generally, a very healthy habit for our cardiovascular health. Performing moderate exercise on a regular basis, following a balanced diet and avoiding permanent stress form a trio of very effective preventive factors so that the heart remains healthy and heart diseases remain at a distance.
To practice sports and for its effects to be positive, many factors must be taken into account: age, type of sports practice, intensity, duration and physical condition of the athlete, among others. That is why it is necessary to be aware of these conditions that determine how we should approach exercise to ensure that it provides physical and mental benefits. This beneficial action occurs not only in healthy individuals but also in patients with heart disease. The Spanish Heart Foundation (FEC) assures that “it is a valuable therapeutic complement for the control and treatment of numerous pathologies such as coronary heart disease, high blood pressure, hypercholesterolemia, obesity, respiratory diseases and even depression.”
Practicing physical exercise, for example, accentuates the anti-atheromatous effect, which reduces the risk of having atherosclerosis, both at the level of the coronary arteries and in the rest of the arteries of the body. It also reduces abdominal fat, which is a major risk factor, helps control blood pressure, increases insulin sensitivity and causes an antithrombotic effect. Exercise also improves the regulation of the cardiovascular system in terms of controlling heart rate and prevents heart attack.
The most beneficial exercise from a cardiovascular point of view is aerobic exercise. The FEC points out that “to reduce cardiovascular risk, the minimum recommended exercise is that which manages to increase energy consumption by about 150-200 kilocalories daily. This is achieved by performing moderate exercise five days a week for 30 minutes per session, or intense exercise three days a week in sessions lasting about twenty minutes.” Regarding the intensity of exercise, “we must reach approximately between 60 and 75% of our maximum heart rate for exercise to be profitable in terms of cardiovascular risk prevention.”
When we face the preparation of a medium or long distance race, something very common today for many amateur athletes, we must take into account some tips to obtain the maximum possible benefit and avoid mishaps. Following the most appropriate guidelines provides important benefits for the health of our heart.
It is rare, but a highly advisable measure is to undergo a cardiological medical check-up before preparing for high-intensity events such as the marathon. We do not usually give it importance and there are few who choose this preventive measure. These types of tests can detect possible dangers and allow us to be more aware of the type of exercise that is best for us at each moment of life. Through this type of examination, the doctor is able to detect or rule out the presence of cardiovascular diseases that carry a risk of causing sudden death or a serious incident while practicing sports. The ideal, according to experts, is to repeat these tests every two years when they are over 35 years old and also whenever they face a demanding sports competition.
Another important element is to train progressively, that is, not starting with a workload that is too high. You have to adapt to the load planned for each moment and evolve over time. To do this, we must prepare a training calendar whose objective is to arrive at the time of the race in the best conditions. We must be attentive to be able to identify the symptoms of a possible heart problem. If when we are training or participating in a competition we notice discomfort in the chest area, dizziness and difficulty breathing, we should stop exercising and seek medical help, although it is probably not cardiological problems.
Just as important as physical exercise are some habits that we must maintain. The so-called “invisible training” is a fundamental part of preparation and includes, for example, recovery after training and rest before a test. It is positive to always dedicate time to rest after physical exercise because this way we help avoid the accumulation of physical fatigue. In the same way, we must make sure we are always hydrated because when we continue an intense workout we lose a lot of fluid. The advice is to drink between 400 ml and 600 ml of water per hour of exercise and we can enrich the water with some salts. Lastly, we must take care of the equipment. Nowadays, there is very sophisticated material that is very convenient.