How to increase the performance of the heart, as it is stretched?
Translated from Russian
Let us reason as follows: we increase stroke volume, say 20%. What you need for this training? For some of our data is obtained: ·
If you need to increase by 20%, you have to train at least 3-4 times a week for 2 hours (on the pulse of 120-130 beats / min, at which the maximum stroke volume). ·
If you want to add 50-60%, then it is necessary to train two times a day for 2 hours, at least 3-4 days a week. ·
To get a 100% hypertrophy, that is to make the heart more than a factor of 2, it is already very large volumes are required. It's every day for 4 to 5 hours. ·
And if you want to superatleta done, then you have to train for 5-8 hours every day.
Such training should be continued for about 4-5 months. After that, the person will simply be stretched heart. Moreover, it is supported by the state would be easy enough, but to the heart for a lifetime so it remains, it will not happen. If you stop exercising, the heart will gradually decrease. In the former Olympic champions in 10 years, the heart is reduced in volume by 60-80%, although the mass of the heart is almost unchanged. For example, I have this situation: if I do not train, I have a heart stroke volume on the pulse of 120-130 beats / min with , then 160 ml. After 3 months of training at 1.5 - 3 hours 3 times a week I went to the level of 190-200 ml. During the training, to increase the stroke volume must be maintained by the major muscle groups. To do this, there are very simple ways. Continuing to train for 5 - 6 hours per day (no matter on what - a bicycle, skis, roller skis, swimming - it does not matter), be sure to perform static-dynamic exercises for major muscle groups (preferably overnight). needed two Super Series, as we call, it will be toning work , and it will keep the muscle. (About strength training, see below). Muscles begin to diminish, if not helped. And if the muscles begin to shrink, it will be the risk of getting heart muscle dystrophy . Because our body is arranged in some strange way: it first saves the brain and heart, and everything else later. Therefore, if the muscles are maintained at such work, then the heart will remain at 100%. increase in stroke volume effect on the pulse at rest , it becomes much less. In a normal human heart rate 66-70 beats / min. When the heart is more or less hypertrophied, heart rate decreased to 50-55 beats. And if much hypertrophied, the skier is the case, then 40-42, then maybe even up to 30 beats / minute walk, there are such cases. If the heart rate at rest 30, then surely the athlete a huge heart. psychology, emotions partly distorting this beautiful picture. As soon as you start to skate a little bit, something begins to happen with the heart, increased vagal tone, etc. Therefore, it is not stretched, and pulse at rest is reduced. But if a person trains regularly, then these components of the sympathetic and vagus is not as strongly affected. We regularly train level skier MSIC pulse must be less than 40. And for all the other skiers who are more or less decent ride - in the region of 50 ± 5 beats (45 to 55).