[et_pb_section fb_built=”1″ _builder_version=”4.16″ global_colors_info=”{}”][et_pb_row _builder_version=”4.16″ background_size=”initial” background_position=”top_left” background_repeat=”repeat” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.16″ custom_padding=”|||” global_colors_info=”{}” custom_padding__hover=”|||”][et_pb_text _builder_version=”4.27.8″ background_size=”initial” background_position=”top_left” background_repeat=”repeat” hover_enabled=”0″ global_colors_info=”{}” sticky_enabled=”0″]<\/p>\n
Regular exercise is one of the most important tools available to everyone for preventing cardiovascular disease. You do not need to become a competitive athlete to take care of your heart health and support healthy circulation: walking, swimming, cycling and interval training can all be suitable, provided that you adjust the frequency and intensity to your individual condition.<\/p>\n
Several well-known risk factors contribute to the development of a heart attack, including high blood lipid levels, high blood pressure, smoking, a sedentary lifestyle, an unhealthy diet and being overweight. Several of these factors can be influenced \u2013 and regular physical activity is one of the most effective ways to reduce the risk.<\/p>\n
According to WHO recommendations, adults should get at least 150\u2013300 minutes of moderate-intensity physical activity, or 75\u2013150 minutes of vigorous-intensity activity per week, complemented by muscle-strengthening exercises twice a week. Moderate-intensity activity means exercising at a pace at which you can still hold a conversation but would no longer be able to sing.<\/p>\n
Brisk walking is one of the gentlest and easiest forms of exercise to incorporate into your daily routine. Five 30-minute sessions per week exactly meet the WHO recommendation of 150 minutes of weekly activity.<\/p>\n
Swimming works the entire body while being gentle on the joints \u2013 making it an excellent choice for people who are overweight or have joint problems. Swimming for 30\u201340 minutes, 2\u20133 times a week, can help you reach the recommended amount of weekly physical activity.<\/p>\n
Cycling provides moderate to vigorous exercise while remaining gentle on the joints. With 3\u20134 sessions of 30\u201345 minutes per week, it is easy to meet the recommended weekly amount of physical activity.<\/p>\n
HIIT alternates short, intense periods of exercise with periods of rest. According to one study, three 20-minute interval-training sessions per week were found to be just as effective at reducing blood pressure as four 30-minute sessions per week performed at a steady pace. Because HIIT places a significant strain on the heart, people with high blood pressure or an existing heart condition should consult their doctor before starting.<\/p>\n
Choose the form of exercise you enjoy most, start at a lower intensity, and gradually incorporate it into your weekly routine \u2013 consistency is more important than the length of any individual workout.<\/p>\n
Adequate nutrient intake also plays a role in protecting the cardiovascular<\/a> system. Omega-3 fatty acids (EPA and DHA) and selenium are nutrients that are often not consumed in sufficient amounts as part of the average diet. EPASEL soft capsules<\/a> contain these two ingredients \u2013 marine fish oil and selenium \u2013 and are recommended for people at risk of cardiovascular disease as part of heart attack prevention. A 2\u20133-month course of use contributes to lowering cholesterol levels, restoring the balance of blood lipids, maintaining the elasticity of blood vessel walls and reducing the risk of thrombosis. EPASEL does not replace a healthy lifestyle or regular physical activity; rather, it complements them.<\/p>\n Learn more about EPASEL soft capsules \u2192<\/a><\/p>\n [\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section]<\/p>\n","protected":false},"excerpt":{"rendered":" Regular exercise is one of the most important tools available to everyone for preventing cardiovascular disease. You do not need to become a competitive athlete to take care of your heart health and support healthy circulation: walking, swimming, cycling and interval training can all be suitable, provided that you adjust the frequency and intensity to […]<\/p>\n","protected":false},"author":1,"featured_media":2511,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"on","_et_pb_old_content":" A sz\u00edv- \u00e9s \u00e9rrendszeri betegs\u00e9gek megel\u0151z\u00e9s\u00e9ben a rendszeres mozg\u00e1s az egyik legfontosabb, mindenki sz\u00e1m\u00e1ra el\u00e9rhet\u0151 eszk\u00f6z. Nem kell versenysportol\u00f3v\u00e1 v\u00e1lnia ahhoz, hogy tegyen sz\u00edve eg\u00e9szs\u00e9g\u00e9\u00e9rt \u00e9s az eg\u00e9szs\u00e9ges kering\u00e9s\u00e9rt: a gyalogl\u00e1s, az \u00fasz\u00e1s, a ker\u00e9kp\u00e1roz\u00e1s \u00e9s az intervallum edz\u00e9s is alkalmas erre, ha a gyakoris\u00e1got \u00e9s intenzit\u00e1st az \u00e1llapot\u00e1hoz igaz\u00edtja.<\/p> A sz\u00edvinfarktus kialakul\u00e1s\u00e1ban t\u00f6bb j\u00f3l ismert kock\u00e1zati t\u00e9nyez\u0151 j\u00e1tszik szerepet: magas v\u00e9rzs\u00edrszint, magas v\u00e9rnyom\u00e1s, doh\u00e1nyz\u00e1s, mozg\u00e1sszeg\u00e9ny \u00e9letm\u00f3d, helytelen t\u00e1pl\u00e1lkoz\u00e1s \u00e9s t\u00fals\u00faly. Ezek k\u00f6z\u00fcl t\u00f6bb befoly\u00e1solhat\u00f3 \u2013 a rendszeres testmozg\u00e1s az egyik leghat\u00e9konyabb eszk\u00f6z a kock\u00e1zat cs\u00f6kkent\u00e9s\u00e9re.<\/p> A WHO aj\u00e1nl\u00e1sa szerint feln\u0151tteknek hetente legal\u00e1bb 150\u2013300 perc k\u00f6zepes intenzit\u00e1s\u00fa, vagy 75\u2013150 perc intenz\u00edv mozg\u00e1s javasolt, kieg\u00e9sz\u00edtve heti k\u00e9t izomer\u0151s\u00edt\u0151 edz\u00e9ssel. K\u00f6zepes intenzit\u00e1s\u00fanak sz\u00e1m\u00edt az a temp\u00f3, amely mellett m\u00e9g tud besz\u00e9lgetni, de \u00e9nekelni m\u00e1r nem.<\/p> A temp\u00f3s s\u00e9ta a legk\u00edm\u00e9letesebb, legk\u00f6nnyebben be\u00e9p\u00edthet\u0151 forma. Heti 5x30 perc pontosan lefedi a WHO heti 150 perces aj\u00e1nl\u00e1s\u00e1t.<\/p> Az eg\u00e9sz testet megmozgatja, mik\u00f6zben \u00edz\u00fcletk\u00edm\u00e9l\u0151 \u2013 kiv\u00e1l\u00f3 t\u00fals\u00faly vagy \u00edz\u00fcleti panaszok eset\u00e9n is. Heti 2-3x30-40 perc seg\u00edt el\u00e9rni a heti aj\u00e1nlott mozg\u00e1smennyis\u00e9get.<\/p> K\u00f6zepes vagy intenz\u00edvebb terhel\u00e9st jelent, \u00edz\u00fcletk\u00edm\u00e9l\u0151 m\u00f3don. Heti 3-4x30-45 perces edz\u00e9ssel k\u00f6nnyen teljes\u00edthet\u0151 a heti aj\u00e1nlott mozg\u00e1sid\u0151.<\/p> R\u00f6vid, intenz\u00edv szakaszok \u00e9s pihen\u0151k v\u00e1ltakoz\u00e1sa jellemzi. Egy kutat\u00e1s szerint a heti 3x20 perces intervalledz\u00e9s a v\u00e9rnyom\u00e1s cs\u00f6kkent\u00e9s\u00e9ben ugyanolyan hat\u00e9konynak bizonyult, mint a heti 4x30 perces, egyenletes temp\u00f3j\u00fa edz\u00e9s. Mivel er\u0151sen megterheli a sz\u00edvet, magas v\u00e9rnyom\u00e1s vagy fenn\u00e1ll\u00f3 sz\u00edvprobl\u00e9ma eset\u00e9n kezd\u00e9s el\u0151tt k\u00e9rje ki orvosa v\u00e9lem\u00e9ny\u00e9t.<\/p> V\u00e1lassza ki a legszimpatikusabb mozg\u00e1sform\u00e1t, kezdje alacsonyabb intenzit\u00e1ssal, \u00e9s fokozatosan \u00e9p\u00edtse be a heti rutinj\u00e1ba \u2013 a rendszeress\u00e9g fontosabb, mint egy-egy edz\u00e9s hossza.<\/p> A megfelel\u0151 t\u00e1panyagbevitel is szerepet j\u00e1tszik a sz\u00edv- \u00e9s \u00e9rrendszer v\u00e9delm\u00e9ben. Az omega-3 zs\u00edrsavak (EPA, DHA) \u00e9s a szel\u00e9n olyan \u00f6sszetev\u0151k, amelyek az \u00e1tlagos \u00e9trend mellett gyakran nem jutnak el\u00e9g mennyis\u00e9gben a szervezetbe. A gy\u00f3gyszert\u00e1rakban \u00e9s patik\u00e1kban kaphat\u00f3 EPASEL l\u00e1gy kapszula<\/a> ezt a k\u00e9t \u00f6sszetev\u0151t \u2013 tengeri halolajat \u00e9s szel\u00e9nt \u2013 tartalmazza, \u00e9s sz\u00edv- \u00e9s \u00e9rrendszeri betegs\u00e9gek kock\u00e1zata eset\u00e9n, a sz\u00edvinfarktus megel\u0151z\u00e9s\u00e9re aj\u00e1nlott. K\u00faraszer\u0171, 2-3 h\u00f3napos alkalmaz\u00e1sa hozz\u00e1j\u00e1rul a koleszterinszint cs\u00f6kkent\u00e9s\u00e9hez, a v\u00e9rzs\u00edrok egyens\u00faly\u00e1nak helyre\u00e1ll\u00edt\u00e1s\u00e1hoz, az \u00e9rfalak rugalmass\u00e1g\u00e1nak meg\u0151rz\u00e9s\u00e9hez \u00e9s a tromb\u00f3zis kock\u00e1zat\u00e1nak cs\u00f6kkent\u00e9s\u00e9hez. Az EPASEL nem helyettes\u00edti, hanem kieg\u00e9sz\u00edti az eg\u00e9szs\u00e9ges \u00e9letm\u00f3dot \u00e9s a rendszeres mozg\u00e1st.<\/p>Mi\u00e9rt kulcsfontoss\u00e1g\u00fa a mozg\u00e1s a sz\u00edv eg\u00e9szs\u00e9g\u00e9ben?<\/strong><\/h2>
Mennyi mozg\u00e1sra van sz\u00fcks\u00e9ge a sz\u00edv\u00e9nek?<\/strong><\/h2>
A legjobb mozg\u00e1sform\u00e1k a kering\u00e9si rendszer sz\u00e1m\u00e1ra<\/strong><\/h2>
Gyalogl\u00e1s<\/strong><\/h3>
\u00dasz\u00e1s<\/strong><\/h3>
Ker\u00e9kp\u00e1roz\u00e1s<\/strong><\/h3>
Intervallum edz\u00e9s (HIIT)<\/strong><\/h3>
Hogyan kezdje el?<\/strong><\/h2>
A mozg\u00e1s mellett: t\u00e1panyagokkal is t\u00e1mogathatja sz\u00edve eg\u00e9szs\u00e9g\u00e9t<\/strong><\/h2>