How to Strengthen Your Heart and Brain Through Exercise.
The heart is an amazing organ that functions as a highly efficient “pumping station” to ensure an uninterrupted blood supply to all tissues and organs, delivering oxygen and nutrients through the blood vessels. However, its role goes far beyond simply pumping blood. As recent research has shown, the heart also plays a vital role in maintaining stable blood circulation and functional communication between various organs, including the brain. In this popular science material, we will discuss how the heart, in particular its trabecular structure, promotes targeted blood flow, and also consider training methods that strengthen the cardiovascular system and improve blood flow to the brain.
Trabecular structure of the heart and its role.
The special internal structure of the heart, known as the trabecular apparatus, serves to efficiently distribute blood flow to the organs and parts of the body. If we imagine that the heart without trabecular cells would work as an artificial pump, pumping only the total volume of blood, then with a functional trabecular structure it performs precise distribution of targeted blood flow. This is important for the optimal delivery of blood to different parts of the body depending on their needs. For example, during high physical exertion or stress, the trabecular structure helps to increase the blood supply to those parts of the body that need support.
Experiments have shown that when targeted blood flow is disrupted, there is a risk of cardiovascular pathologies, including thrombosis, strokes, and various mental disorders. Therefore, maintaining and strengthening this function of the heart helps improve the overall blood supply to the body, maintaining the health of all organs, including the brain.
The role of hypoxia and anoxia: training for the heart and brain.
Hypoxia and anoxia, or lack of oxygen and its complete absence, are conditions to which a person can adapt with regular training. For example, it is a known fact that divers can hold their breath for up to 600 seconds or more, which significantly exceeds the average limit of 200 seconds for a normal person. Overcoming hypoxia activates various physiological processes, such as an increase in the level of adrenaline and noradrenaline in the blood, an increase in the number of red blood cells, an increase in the content of myoglobin in the muscles, which contributes to the overall endurance of the body.
Animal studies: How hypoxic conditions alter the cardiovascular system.
Experiments on laboratory rats have allowed us to study in more depth how adaptation to hypoxic conditions affects the heart and circulation. In one study, a mother rat and her litter were forced to walk through a pipe filled with water to reach food. As the water level in the pipe gradually increased, the rat had to dive while holding its breath, which became a kind of training in survival in conditions of limited access to oxygen.
The results showed a significant improvement in cardiovascular parameters in the experimental rats compared to the control group. In animals regularly exposed to hypoxic conditions, the pulse rate was lower by 14-18 beats, and the number of red blood cells and the level of myoglobin increased. These data indicate that such training stimulates the cardiovascular system and increases its resistance to stress and oxygen starvation.
Designing Workouts for Humans: How to Strengthen Your Heart and Improve Cognitive Abilities.
Based on these studies, a set of trainings has been developed aimed at improving blood circulation and cardiovascular endurance, as well as stimulating blood supply to the brain. These trainings can be divided into several stages, gradually increasing the load and adaptation to hypoxic conditions.
Stage 1: Adaptation to hypoxic conditions
At this stage, the goal is to learn to withstand short periods of breath holding, which gradually adapts the body to hypoxia.
1. **Breathing exercises**: Start by holding your breath on inhalation and exhalation, gradually increasing their duration.
2. **Mild exercise with breath holding**: Perform light exercise such as walking in place or running while trying to hold your breath. This creates a mild hypoxic effect, stimulating blood circulation.
Stage 2: Gradually increase physical and cognitive load
At this stage, cognitive load is added, which allows strengthening both the cardiovascular system and the brain.
1. **Interval training with attention tasks**: Perform coordination exercises (squats, jumping) while solving arithmetic problems or puzzles. This combination of physical and mental activity increases blood circulation and stimulates brain function.
2. **Memorization and Recall**: Read short texts, then try to recall them after 10-15 minutes. This helps develop memory and activates the prefrontal areas of the brain.
Stage 3: Increase the load and recovery
At this stage, the goal is to consolidate the results obtained and develop endurance.
1. **Increasing the distance or number of breath hold repetitions**: For example, when running, try to increase the distance by a few meters each workout.
2. **Relaxation and Recovery**: It is important to remember that after intense training, rest is necessary, as the body needs time to recover. This will help to avoid overload and maintain sustainable development of endurance.
Breathing and physical exercises to improve cerebral circulation.
One of the key factors in maintaining brain health is adequate blood supply. Doing breathing and physical exercises can increase blood circulation in the brain and improve cognitive function.
- **4-7-8 Method**: Inhale for 4 seconds, hold your breath for 7 seconds, and exhale slowly for 8 seconds. This rhythm helps reduce stress levels and improve oxygenation of the brain.
- **Coordination movements with breath holding**: Perform complex exercises, such as touching your right elbow to your left knee, which stimulates the work of both hemispheres and improves blood flow.
Regular training based on methods of adaptation to hypoxia and anoxia helps to significantly strengthen the cardiovascular system and develop the body's resistance to physical and emotional stress. They stimulate blood circulation not only in the heart, but also in the brain, which is especially important for maintaining cognitive abilities with age. Including such exercises in daily training allows not only to increase physical endurance, but also to improve concentration, memory and overall cognitive flexibility.
Thus, the heart is truly the source of life, supporting not only the vital functions of the organs, but also ensuring the resistance of the entire body to external factors. Strengthening the cardiovascular system through physical and cognitive training is the key to health, longevity, and mental clarity.
The Language of the Heart Association uses targeted breathing exercises. They are called cardio-information products. In total, more than 50 of them have been developed. During the consultation, the Expert can prescribe you a particular CIP and explain the features of the individual training.