Does this story sound familiar to you? You were not as active as you once were, and you notice that climbing stairs or doing more strenuous activities leaves you wind. It scares you because you know there is a history of heart disease in your family and several family members have died suddenly and prematurely from heart attacks and strokes. Although not shown any serious health indicators, your doctor is concerned that you are not getting enough physical activity to ward off heart disease. Should I ask about running? Will it help?
Run can have many positive effects on the cardiovascular system by lowering blood pressure, improve cholesterol levels and lower resting heart rate. Here are the facts.
Cholesterol
Cholesterol is a soft, waxy substance found in our blood, the cells that make up our bodies, as well as the food we eat. Cholesterol is often thought of as bad, but it's really important matter, without which we could not live. However, there are two types of cholesterol in our body, and one is very bad for us the other helps to protect us against cardiovascular disease. LDL (which means that low-density lipoprotein) cholesterol is "bad" things. It tends to build up the lining of our blood vessels, restricting blood flow, increases blood pressure and that we are put in a higher risk of heart and heart disease. HDL high density lipoprotein, or cholesterol is "good" things. It helps in the transport of LDL cholesterol in the liver, where it can be removed from the body. So, getting more HDL cholesterol is a good thing.
So where does one get over the HDL cholesterol? Well, before you go searching the shelves of pharmacies in little plastic bottles of stuff, look inside. Your body is equipped to HDL cholesterol ratio in the right to take care of your body. What you need to do is get your body moving. Moderate exercise can help to increase levels of HDL, but research has shown that intense exercise is even better. One of the reasons that the runners were so healthy that the body with energy and produce higher levels of HDL cholesterol. Running - even without any other changes, such as diet, etc. has the potential to increase your HDL level six per cent of itself. Studies have shown that runners can raise this proportion is an important indicator of cardiovascular increasing distance run. While increasing levels of HDL, reduce LDL levels.
Your Heart
Have you ever tried to pick up a box or something with his hands that was just a little too heavy for you? Maybe strained or pulled arm muscle, or left hand simply exhausted. Of course, if you've ever seen people who move furniture for a living, they make the work look easy. This is because they've conditioned your muscles to work hard and make the task of moving boxes look easy.
Just like other muscles in your body, your heart is made up of muscle tissue, and if it does not use it can also become too weak to ask him to do. And this is a serious situation.
The same way bodybuilders lift weights to develop bigger muscles, aerobic exercisers develop their heart tissue by regular exertion. After looking through the heart to do more aerobic exercise, it will become stronger and healthier. A strong heart muscle does not have to work as hard to pump blood through the body tissues.
But how did this happen? Well, your body is remarkable in its ability to respond to stress and become stronger. Type of stress that causes your heart to become stronger tissue occurs at higher heart rates. This means that you will not get all the benefits that are only going for a walk. You must increase your heart rate up and running is a great way to make that happen. When your heart is strong and healthy, you will have a lower resting heart rate, which is a key indicator of heart health.
Blood pressure
Long described as the "silent killer", high blood pressure has been implicated in cardiovascular disease. So what is this condition? Blood pressure is a term used to describe the force of blood against artery walls as the heart pumps. High blood pressure also known as hypertension is often without symptoms, so you do not feel anything different, so it is important to monitor and know your numbers. Here are some of the consequences of long-term hypertension:
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So what is done do to improve your blood pressure? When you participate in aerobic exercise strengthens your heart - which is more efficient - and encourages your body to make more blood vessels to feed oxygen-rich blood to the tissues. Exercise also causes your blood vessels become more elastic. Running will reduce inflammation, triglycerides and better manage cholesterol levels. All this will improve the condition of your blood vessels, lowering blood pressure.
In the end, running helps people quit smoking. If you are a smoker, you should know that you have a habit that is a major risk factor for cardiovascular disease. I was a smoker myself, I can tell you that I have a hard time smoking and running. If you want to quit smoking, takes a run will give you an added incentive.
So how do I get started? The first step should always see your doctor for a check-up. Your doctor will make sure that you do not have any conditions that should be treated before starting a fitness program. Tell your doctor you are planning. I am sure your doctor will be glad to help you get started running.
Next you should find a good beginner's running program that will help you in the sport. While 20-30 minutes of exercise three or more times per week May not sound too hard, you will enjoy greater success with a program that starts slowly and work up to your target workouts. Beginner's program will take you from the couch to being able to run for fitness in about 10 weeks. And it should be flexible enough to work with your schedule and your current fitness level.
Finally, visit a specialty running store and buy shoes and socks that are right on your equipment will help you with your success.
