Movement, activity, fitness... we All know that without good health and slim figure to be seen. But what if the ability to exercise is limited by our own veins? Sad, but the fact is that every fifth woman in the world suffer from varicose disease. And we're not talking about older people - often this problem occurs in those who are under 40 years.
Where to start
Want of Vienna were in perfect order? Walk as much as possible on foot, bike, swim. But this is for prevention. And what about those who have varicose disease has already appeared in one degree or another? Sitting at home with your feet up? Yes, lie down, lifting your feet up, very useful, especially after a long walk or standing in place. But, of course, you can and should exercise only have much pridirchivye to choose a workout.
Before the start of classes makes sense to undergo a full medical examination and consult with your doctor phlebologist - especially in those cases when knotted veins already heavily bulge out from under the skin, there are serious swelling that does not go away even after rest. Unfortunately, if the disease has gone so far, we have to deal not only with fitness, and physical therapy under the supervision of a doctor.
But if the problem is not so pronounced and disturb only heaviness in the legs, small dilated blood vessels (asterisks), periodic nocturnal cramps in the calves, then after consultation with the phlebologist, you can go to a regular fitness club.
In the water and on the shore
The most useful exercise in the pool, there is no shock on his feet! On land most useful to combine cardio (for fat burning) and weight training (to build muscle) - this will make life easier for your veins.
Most likely from strength exercises will allow you lying leg curl, various Mahi feet. Focus on the stretch in sitting and lying down. From cardio machines to choose recumbent bike: you lie on your back and shuffling feet. Sometimes - but only with the permission of the doctor! - can walk on a treadmill at a moderate regime.
In the hall group programs are permissible only the lessons of moderate intensity - for example, Eastern or Latin dance. And don't forget about yoga and Pilates! These programs are good because they have a special rhythm of breathing. Almost all the other activities we do exhale on the contraction, that is, the effort, and for our veins it's not very useful. In yoga and Pilates exhalation is done by stretching, in a moment of relaxation for the body and it helps the veins to carry the load. In addition, there are a lot of poses, taking that, we lie on the floor or raise the feet above the head, and it improves venous outflow.
The best exercise for 30-40 minutes. To take classes as often as time permits and desire.
Sad the word "not"
Unfortunately, varicose veins, not all exercises are created equal. From cardio you will not do exercises where you have to run, jump, and do the heavy traffic. Farewell, step, classic aerobics, Cycling and spinning lessons based on martial arts, dancing like the Irish and the African, where a lot of jumping. Not suitable and exercises at dance machine, static gymnastics type kallanetiki, where it is necessary to make efforts in standing. In the gym you should not do on a treadmill, stepper and exercise bike. Not keen on the elliptical trainer, except that once or twice a month.
In power training their limitations. Power aerobics, squats with a weight (barbell or in the simulator), lunges, deadlifts, and other classic exercise is not for you. Take your veins: varicose veins generally do not lift more than 3-5 kg. Remember: in the gym, it is best to do under the supervision of a coach, who have been specially trained to work with patients with varicose veins. This seminar, as a rule, is not included in the training program fitness trainers who wish to pass it later.
If You life have risk factors (sedentary or standing work, wearing tight clothing or shoes, varicose veins if my mother or grandmother) to prevent the occurrence of varicose veins need one to two times per year, a rate 2-3 months to take medicine horse chestnut. The active substance Buckeye increase the tone of the venules (small veins), reduce venous capacity and swelling of the lower extremities, reduce the fragility of capillaries. Help to preserve the beauty and health of your feet.
According to the magazine "Health", No. 5, may 2007
Author:
Minin So
No comments:
Post a Comment