When climbing the stairs, some people can not climb a few floors on the panting, some people can be on several floors in one breath.
This is not only a reflection of good or bad physical strength, a new study recently found that climbing stairs is also one of the indicators to test whether the heart is healthy.
Climb 4 floors in 1 minute, heart healthier
Spain’s Coruña University Hospital recently found that if you can climb four flights of stairs in one minute, that means a healthier heart.
Researchers selected 165 patients with confirmed or suspected coronary heart disease who exerted themselves with chest pain or shortness of breath, among other manifestations. At the beginning of the study, the subjects were asked to walk or run on a treadmill, then gradually increase the speed and keep walking until they were exhausted.
After resting for 15-20 minutes, the researchers timed them and asked them to quickly (without stopping in the middle) climb four flights of stairs (a total of 60 steps). Then, the subjects’ metabolic equivalents (MET) in the treadmill test and the time they spent climbing the stairs were compared.
The metabolic equivalent refers to the amount of oxygen consumption required to maintain resting metabolism and is a commonly used index to express relative energy metabolism levels during various activities and can be used to assess cardiorespiratory fitness. 1MET = 3.5 ml/(kg-min) of oxygen consumption.
It was found that those who climbed four flights of stairs in less than 40 to 45 seconds achieved 9 to 10 units of metabolic equivalent in the treadmill test.
Previous studies have shown that those who achieved 10 units of metabolic equivalent in the exercise test had a 1% lower risk of death.
Those who spent 1.5 minutes or more climbing stairs achieved less than 8 units of metabolic equivalent in the treadmill test, meaning they had a 2% to 4% risk of death; 58% of those who spent 1.5 minutes or more climbing stairs had abnormal cardiac function; only 32% of those who spent less than 1 minute climbing stairs had abnormal cardiac function.
In the European Society of Cardiology 2020 “Best Imaging The findings, presented at the European Society of Cardiology’s 2020 “Best Imaging” scientific conference, show that the stair climbing test is a simple way to check the health of the heart. If it takes more than 1.5 minutes to climb 60 steps, it means that heart health is less than ideal, and extra care should be taken during medical checkups or heart-related tests.
The heart can not stand 8 kinds of stimulation
The heart beats constantly in the body and needs to be taken care of. The following 8 kinds of stimuli are more likely to accelerate its destruction.
Too much force
Clinical findings show that carotid artery stenosis and plaque have become an important cause of cardiovascular disease. Once the unstable plaque in the carotid artery “stimulated Once the unstable plaque in the carotid artery is “stimulated” and falls off, it will bring heavy trauma to the cardiovascular and cerebrovascular system, leading to heart attack, brain infarction and even life threatening.
People suffering from cardiovascular and cerebrovascular diseases should not have movements such as turning back hard in life to avoid accidents.
Avoid actions that require sudden force, such as playing badminton or basketball.
not to sit up suddenly when getting up in the morning, but to lie flat for two or three minutes and then sit up slowly holding the head of the bed
not to change position suddenly, such as changing from squatting to standing, which may cause temporary cerebral ischemia, unsteadiness, blackness, fainting, etc., and easy falling.
It is also not advisable to hold your breath excessively hard when defecating, otherwise the pressure in the chest will rise instantly and the amount of return blood will decrease, thus inducing angina pectoris, arrhythmia, or even sudden death.
High temperature
In a high temperature environment, the body sweats a lot and does not drink enough water, which can easily cause low blood volume. At this time, the skin blood vessels will be overly dilated, blood flow increases, visceral blood flow decreases, and physiological functions will be reduced.
In addition, the high temperature environment will affect the neuroendocrine system, manifesting as irritability and depression. These are important factors that induce blood pressure fluctuations and acute attacks of coronary heart disease.
It is recommended that when the room is hot after heating, pay attention to timely hydration; sauna and hot spring should not be too long.
Greedy for cold
It is clinically found that autumn and winter are the high incidence seasons for cardiovascular and cerebrovascular diseases. This is due to the fact that lower temperatures at this time activate the sympathetic nervous system, leading to a faster heart rate and increased peripheral vascular resistance, which in turn increases blood pressure and increases The load on the heart, causing acute vascular obstruction, resulting in angina and heart attack.
Studies have shown that for every 10°C drop in temperature, the risk of heart disease increases by 7%. It is recommended that you go out in winter to do a good job of keeping warm, wear hats, scarves and gloves.
Quick-tempered
People who are angry have a higher risk of heart disease and death. A quick temper is a sign of Type A behavioral traits. These people may also be competitive, impatient, and eager to get things done, putting themselves in a state of high stress for a long time, which can directly damage cardiac muscle cells and vascular endothelial cells.
Studies have found that Type A behavior patterns are closely related to the occurrence of hypertension, coronary heart disease, arrhythmias and other diseases.
Love sadness
Sadness is a normal psychological response to disappointment and frustration, but excessive sadness, even depression, increases the level of glucose and free fatty acids in the blood, aggravating oxidative stress and promoting Atherosclerosis, as well as the development of coronary heart disease and hypertension.
Tiredness.
Usually, exertion does not cause heart disease, but overexertion can put the cardiovascular system under greater stress. Heart disease patients themselves are on the verge of compensating/decompensating, overexertion will increase the load on the heart and break the balance, thus inducing myocardial ischemia, arrhythmia and heart failure aggravation.
Eating too much
After a full meal, in order to fully digest and absorb food, blood will be shunted to the gastrointestinal tract in large quantities, resulting in redistribution of blood in the body and a relative decrease in blood supply to the heart.
In addition, the fat and salt in the food is absorbed into the blood, which will increase the blood viscosity, as well as sodium and water retention. All these factors can cause myocardial ischemia, aggravation of heart failure, and even acute attacks of heart attack.
Drinking large amounts of alcohol
Long-term excessive drinking will, on the one hand, increase blood viscosity and induce hyperlipidemia or atherosclerosis; on the other hand, it will promote cardiomyocyte apoptosis and lead to alcoholic cardiomyopathy.
Within a few hours after drinking alcohol, blood vessels are in a state of dilation and accelerated blood flow, which can temporarily lower blood pressure, but the heart rate will then accelerate, which can easily lead to an acute heart attack.
Bad heart, start exercising from the lower extremities
Exercise is like doing a “massage” for the heart and brain vessels “, but also to pay attention to the amount and degree. For most people, the benefits of aerobic exercise such as walking, brisk walking, running, cycling and swimming far outweigh the risks, starting with low-intensity exercise and then gradually increasing to medium or high intensity.
Patients with cardiovascular disease are at risk of participating in exercise, and the amount, frequency and duration of exercise should be “tailored” under the guidance of a physician.
The American Heart Association gave six reminders in its statement.
Warm up sufficiently before exercise, do 5 to 10 minutes of stretching and soft gymnastics at a slow pace to prevent joint and muscle damage, while gradually increasing the heart rate so that the heart and lungs gradually enter the state.
walking 6 to 8 laps on level ground first, gradually transitioning to walking uphill, race walking, or participating in more intense exercise, provided there are no symptoms such as shortness of breath, light-headedness, chest pain or tightness, and no knee disease, such as osteoarthritis.
Gradually extend the duration of exercise, increasing by 5 to 10 minutes at first, then slowly extending to 30 minutes or more as cardiac function recovers, and should be active 3 to 5 days per week, preferably once in the morning and once in the afternoon, and subsequently increasing to every day.
Reduce the intensity of exercise when environmental factors cause increased cardiac stress, such as going to high humidity or high altitude areas.
Calm down after exercise by walking slowly and allowing the heart rate to return to normal
If symptoms such as chest pain, chest tightness or severe shortness of breath occur during exercise, stop immediately and seek medical help.
It should be emphasized that heart patients should exercise from the bottom up, that is, start with lower limb exercise first and then transition to upper limb exercise. This is because when upper limb exercise is performed, blood flow back to the heart is easier, and only heart pulsation and chest inspiratory movement are needed to produce negative pressure attraction.
Therefore, once the upper extremity exercise is excessive, it is easy to cause a large amount of blood flow back to the heart, increasing the oxygen consumption of the heart, and thus enhance the chance of cardiovascular events.
Lower extremity exercise is not, on the one hand, due to gravity, on the other hand, the feet blood back to the heart a longer journey, coupled with the return process of abdominal pressure resistance, so the feet blood needs to have enough pressure to return smoothly, compared to the upper extremity exercise, a single action back to the heart blood will be less. Therefore, lower extremity exercise has a lower chance of inducing cardiovascular events and is relatively safer.
For patients who are weak and recovering from heart disease, endurance aerobic exercise is recommended, and walking is a good choice.
When doing the above-mentioned lower extremity exercises, the heart rate should be controlled within 180-age (years), and for middle-aged and elderly people over 60 years old or in weaker condition, it should be kept within 170-age (years).
Each exercise should last 30 to 60 minutes, including 10 to 15 minutes of warm-up activities, and 5 to 10 minutes of finishing activities (mainly slow walking), and the real exercise time should be 20 to 30 minutes, at least 15 minutes, 3 to 4 times a week.
After half a month to one month, you can gradually increase the upper and lower limbs with exercise, such as tai chi, health exercises, etc.
Once discomfort occurs during exercise, stop immediately and seek medical attention immediately if necessary; the amount of exercise should be gradual, starting from low intensity, the effect generally takes at least 6 weeks to appear, once stopped, the effect will gradually disappear; after 1~2 months, review at the hospital and re-evaluate the exercise effect so that the doctor can improve the exercise prescription in time.
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