Fitness for the Heart - American Medical Centers Киев

Fitness for the Heart

The popularity of cardio-fitness continues to grow. Indeed, studies show that cardio-fitness not only helps our physical shape, but also offers an opportunity to strengthen the heart muscle while reducing the risk of cardio-vascular problems and blood cholesterol levels.

The Essence of Training

In fact, cardio is endurance training, which strengthens the heart and cardiovascular system. The Heart is a muscle so it can be trained, but the exercise needs to be measured. Often our heart responds to our activities and moods and we can create the conditions where the body itself «causes» our hearts to work in different modes – faster and slower, stronger and quieter. From these exercises in the heart muscle we activate metabolic processes, increasing blood flow, and hence, strengthening the heart muscle.

Start: Step by Step

Preventing a cardio training injury is of first and foremost importance. In the case of excessive cardio the consequences can be very damaging, especially if one already has complications with the heart. Therefore, before cardio exercise it is always advisable to consult a doctor and, if possible, to conduct classes under the supervision of an instructor. It may also be necessary to initially use a heart monitor – the device that allows us to observe the frequency of the heart muscle. The first cardio exercises should be done in a quiet mode that does not overly burden the heart. Over time, the load can be increased, but this should be done slowly and carefully.

Types of Cardio

Cardio exercises include jogging, walking, cycling, swimming, yoga, breathing exercises and more. Electronic or mechanical devices such as the Treadmill, Step Machine, Exercise Bike, and Elliptical trainer among others also help increase endurance of the heart. In addition, modern cardio equipment with heart monitors allows you to automatically generate loads of time and intensity, depending on parameters such as weight, height, age and heart rate during the course.

Cardio Programs

The first exercise is carried out with sets of low intensity. The intensity is measured as a percentage of maximum heart rate (HR), which is calculated by the formula «220-age». A normal resting heart rate is 60-80 beats per minute. A small load is 60% of maximum heart rate. For a person 50 years of age, the maximum heart rate for small load training is 102 heartbeats per minute (220-50 * 60%). This mode of training should be carried out three times a week for two months.

From the third month you can start interval cardio. This program introduces short (less than 1 minute to 5 minutes of quiet activity) increases in the intensity of the workout – up to 75% of heart rate. In the active phase of training, the heart rate should not exceed 127- 128 beats per minute for a person 50 years of age (220-50 * 75%).

Cardio workout duration should not exceed 40 minutes. Start with a warm-up (5-7 minutes) and finish stretching exercises of the muscles. The majority of the workout will be 20-30 minutes, increasing or decreasing the heart rate up to the rate which was calculated in advance.

Contraindications for physical education classes are:

• An acute phase of rheumatic fever, endo-and myocarditis;

• Severe arrhythmias and cardiac conduction system;

• Acute heart failure (heart rate 104-108 beats per/min.,severe shortness of breath);

• Oedema of the lungs;

• Circulatory failure.

Registration form

Not required fields

[acceptance acceptance* id:acceptance class:acceptance]I authorize the use of the above email for all AMC Group marketing communication. I understand that i will be receiving emails from AMC Group from time to time with special offers, events, new services introductions. I understand that my email shall be kept in the AMC Group database for 3 years, unless i personally request to delete the above email from the AMC Group database.[/acceptance]

Join Today

Think You Have COVID-19? We Are Testing.

How does it work?

  • Call your local AMC and consult with one of our physicians. The care provider will determine which diagnostic fits best for you – COVID-19 PCR or Antibody testing.
  • Request an appointment for COVID-19 testing either in clinic or at your place.
  • Results for PCR testing may take up to 24 hours to process while results for Antibody testing are ready within 15 minutes.

How PCR and Antibody Testing differ from each other?

  • The PCR test takes a swab from the back of the nose and throat and looks for the presence of the virus itself.
  • The Antibody testing looks at a blood sample for antibodies generated in the body in response to the virus, showing whether or not the person tested has been exposed to it in the past.
Whether you have detected COVID-19 symptoms, require an Official COVID-19 Certificate for traveling purposes or if you’re wondering if you’ve previously had coronavirus — contact AMC Kyiv.
*During busy lab times, PCR Testing may take up to 48 hours.
Call us