The higher oxygen content of the blood will aid muscle
nutrition. As circulation improves in both quality and quantity throughout the
body, the total effect is admirable: Muscles are strengthened; so is the whole
supporting system. It appears, too, that there may be a double defect on the
heart itself: It becomes more efficient in its pumping not only during activity
but at other times as well, thus reducing the strain on it at all times; in
addition, it appears that activity which builds endurance also stimulates the
development of new and extra blood vessel pathways to feed the heart muscle.
Thus, if there should be trouble in the future, if a coronary artery should
become choked by atherosclerosis and a heart attack occurs, that attack is
likely to be less severe because of the extra circulation available. Because of
the extra circulation, much less damage to the heart muscle is likely to occur,
and chances of survival are greatly increased. The best activities for
exercising the heart and lungs and for building endurance are those that are
continuous in nature-brisk walking, jogging, swimming, for example. The
effectiveness of walking is not fully appreciated by most people. It brings
many muscles into play.
It is a continuous
activity. It lends itself to putting a healthy progressive load on the body.
Start with a relatively easy mile walk. Gradually lengthen the walk and
increase the pace. Keep doing this until, for example, you are up to a
three-mile walk as fast as you can get your legs to carry you, and you are
getting great benefits every step of the way. Jogging, too, has its merits, as
a simple and practical aid in developing both muscular strength and endurance.
It is inexpensive, requires no special skill, can be done outdoors and, in
inclement weather, indoors.
Start with a jog that is only a little faster than a brisk
walk. Jog until you begin to puff. Then walk. Then jog again. Your body should
be upright, not bent forward. Keep the buttocks in, not protruding; the back
straight, not arched; bend the elbows; breathe through nose and mouth. The
objective is to start at a comfortable level and gradually exert you more and
more. At first, you may jog for 50 yards, walk for 50 yards keep alternating,
and cover about a mile. As you keep working till, you will find you can
increase the distance, jog more and walk less.
Even perhaps interspersing some sprints, running as fast as
for 50 yards, and then dropping back to a jog or walk. Over a period
!11(1l1ths, you may progress until you can cover as much as three miles at a good pace, walking very little
of the time. Be sure you obtain your doctor's approval before you start jogging
as an exercise.
No comments:
Post a Comment