Many of us are familiar with the term vegetovascular dystonia firsthand. According to statistics, it occurs in 80% of the adult population. The international classifier does not distinguish VVD as a disease, it is a symptom complex of malfunctions of the autonomic nervous system. Faced with the manifestation of the disease, people have to change habits, especially if they are associated with physical activity. Adherents of an active lifestyle repeatedly ask the question: what types of sports activities and trainings with VSD are permissible?
Vegetovascular dystonia: causes, symptoms
Vegetovascular dystonia (otherwise autonomic dysfunction or neurocirculatory dystonia, NDC) is a functional disruption of the autonomic nervous system that regulates internal organs. Disorders of various origins and manifestations cause an imbalance of many body functions. In most cases, problems arise with breathing, sweating, blood circulation, digestion, vascular tone, blood pressure, psychoemotional state and metabolism.
Experts believe this ailment is not an independent disease, but a syndrome that develops against a background of various pathologies, for example, arterial hypertension, stomach ulcers or angina pectoris.
Among the reasons distinguish: hereditary factors, chronic diseases of nerves, cardiovascular and endocrine systems, gastrointestinal disturbances, stress, overwork, untreated colds and frequent infections, allergies.
The multiplicity of complaints can give the impression of a variety of diseases that have appeared alone or together. There are about forty symptoms, here are the most common:
heart pain, tachycardia;
psycho-emotional disorders (irritation, neurosis, anxiety, panic);
migraines, dizziness, fainting;
increased weakness and fatigue;
shortness of breath, lack of oxygen;
fluctuations in blood pressure;
tremor and coldness of hands, numbness of limbs, internal chills;
pain in the abdomen, joints and muscles;
swelling of the face after sleep;
feeling of heat, low-grade fever, sweating.
Autonomic dysfunction is characterized by a chronic course and crisis exacerbations (drops in blood pressure, fainting, phobias and panic attacks), which in some cases require very serious treatment. Therapy includes sports and physiotherapy exercises. Be sure to choose the right sport and adhere to the doctor's recommendations. Physical activity favorably affects the heart and blood vessels, fights hypotonus, improves mood and reduces panic attacks.
During the training, the patient’s body experiences positive emotions, endorphins are produced, and the energy and hormonal balance is balanced. Muscles and organs are intensely supplied with nutritious compounds, metabolism is normalized. The strength and duration of classes should be strictly dosed, do not cause overvoltage and bring joy. In order to avoid exacerbation of dystonic crises of the IRR after training, there is no need to exhaust yourself to the limit.
What is the danger of overvoltage? In patients with this syndrome, adrenaline is increased in the blood, and excessive muscle overload stimulates a further increase in its content. This condition is perceived by the brain as a threat to life and health, and can trigger a panic attack. Therefore, you need to approach sports wisely and adhere to a number of simple principles:
pressure should not be measured immediately before and after physical exertion in order to avoid irritation and anxiety;
exercises should be varied and begin with a minimum number of approaches, increasing gradually;
training related to extreme physical stress is better to exclude;
classes are held in the fresh air or in a well-ventilated gym in comfortable clothes and shoes;
follow a regular schedule;
a combination of aerobic and anaerobic loads working out different muscle groups;
no need to participate in team competitions and relay races with a comparative score and results.
The most important thing is not to overwork, not to complete tasks that you don’t like, and to get cheerful and positive.
What to give preference to?
There is an opinion that VSD and sports contradict each other, however, this approach is not justified. Increasing the tone of the body relieves muscle cramps, improves blood circulation and restores nerves, and this is what an active lifestyle allows to achieve.
The easiest and best start is to walk quietly for short distances to your favorite music. Kilometer and length of walks gradually increase, and after developing the body’s addiction to physical activity, you can go on to run.
It is running that is extremely useful, since it involves about eighty percent of skeletal muscles, organs and tissues are intensively supplied with oxygen, and the heart gets used to distill large volumes of blood. Engaged in this sport, you can almost eliminate cardiac pain, a sense of anxiety, irritation and other symptoms of the disease.
It is important to conduct a morning warm-up daily to get an extra charge of vigor and normalize the center of respiration. It is permissible to opt for athletics, avoiding pole vaults, rotations on the horizontal bar and lifting weights. It is important to observe the measured movements and rhythm during fitness, classical aerobics, step, skiing or horseback riding.
Patients will benefit greatly from cycling, swimming and water aerobics. These areas work wonderfully and strengthen the spine, joints, relax blood vessels, nerves and the respiratory system. In warm weather, spend more time in the fresh air and pay attention to sports, volleyball, badminton or football, maintaining the maximum charge of a joyful mood.
Bodybuilders with a diagnosis of NDC can safely continue their favorite business, developing an individual schedule taking into account their well-being. They do not recommend practicing extreme sports, participating in sparring, martial arts, doing acrobatics, gymnastics, figure skating and weightlifting.
These sports are highly traumatic, involve rare interruptions and can lead to serious consequences for the poor health of patients with this disease.
What can be done in the gym?
Of course, in the gym, classes have a number of their own nuances. You need to remember about the correct distribution of forces and loads. After the training, I want to get a relaxing fatigue, rather than depressing exhaustion, hand tremor and pressure surges. The rhythm should increase gradually, there is no need to try to overtake some.
Recommendations for behavior in the gym:
attention should be paid to light and moderate exercises, avoid exhausting cardio and strength training;
exercises are performed in a monotone mode with high-quality and calm recovery after approaches;
think about your well-being, if you are not able to do another repetition, give up and rest;
breathe evenly, without delay;
the head does not fall below the level of the hip bones;
the movements are consistent and dynamic, without a sharp change in the position of the body;
weights are strictly dosed;
only local exercises are performed.
Visitors to simulators with NDCs need to follow the lighter directions:
dances and aerobics with small and moderate loads, without jumping;
exercise bike with dynamic mode;
treadmill with minimal hill climbing and walking;
gentle stretching complex;
short duration exercises with a fitball to avoid the appearance of nausea and vomiting. Such trainings have a beneficial effect on the vestibular apparatus and heart;
microdosing rowing simulator;
step aerobics with a low platform height;
Slow lifting of dumbbells from 3 kg with a gradual increase in pace and weight.
Fans of weight training equipment and weights should not neglect insurance. Anaerobic loads quickly drive blood through the vessels, tire the heart and increase oxygen starvation. If they are not calculated correctly, then dizziness, loss of coordination, fainting, trauma, hypertensive crisis, or collaptoid seizure are provided.
Vegetovascular dystonia is divided into three types:
hypertonic is accompanied by an increase in blood pressure, vascular hypertonicity, tachycardia, fatigue, migraines, redness of the face and neck and coldness of the limbs;
hypotonic, in which, on the contrary, the tone of blood vessels and blood pressure are decreased, the skin is pale, cyanotic, weakness, lack of air, shortness of breath, dizziness and temperature jumps;
mixed, combining the characteristics of the two previous types. Due to the unstable tone of the vascular walls, the symptoms of this species involve fainting conditions with difficulty breathing and sleep problems.
A competent fitness instructor is simply obliged to offer an individual complex, taking into account the features of your condition. Do not attend general groups where the same approach is followed by average standards. In case of hypertensive type NDC, stretching, Pilates, and breathing techniques are suitable. It is worthwhile to refrain from ITVI, and not for beginners to reduce the usual power bar by a third.
In the second case, preference is given to light cardio training, fitball, Pilates, inactive step aerobics. It is recommended to refrain from jumping, to reduce the previously developed load, not to raise legs while working out the muscles of the press.
When mixed, you can not start the exercises without an instructor, the emphasis is on general strengthening and breathing exercises, as well as basic cardio. Even with a slight malaise and deterioration in well-being, it is better to refuse to attend a sports club.
We found that the main goal of the sport is to improve the health of patients and the fight against physical inactivity. Physiotherapy exercises include general and specialized complexes aimed at relaxing the muscles, normalizing the center of respiration and vestibular function, and most importantly, putting the vascular tone in order.
As for fitness, each type of NDC corresponds to certain areas of therapeutic gymnastics:
with a hypertensive state, general strengthening morning exercises, respiratory exercises, advertising methods for reducing vascular tone and maintaining the functioning of the heart and lungs are indicated. Exercises include calm footing, slow running, skiing, gentle exercise equipment. Jumping and running at a fast pace is strictly prohibited. Exercise therapy is carried out under the medical supervision of specialists with strict control of blood pressure;
to alleviate hypotension, the main role is played by the speed and intensity of exercises, which should not be very slow and measured. Trainings are aimed at activating and toning the body, have a general strengthening effect, have a positive effect on the respiratory center and prevent depression. Apply athletics, training with dumbbells and on the gymnastic wall, jogging, outdoor games, weight training equipment, a bicycle, a treadmill, rowing;
the mixed type requires an individual approach to each person.
Before the start of the treatment course, doctors teach patients the correct relaxation of muscles, diaphragmatic and diaphragmatic-chest breathing with deep inhalation and prolongation of exhalation.
Autogenic training is a psychotherapeutic practice of self-hypnosis and self-relaxation. It gives the person the ability to independently regulate the respiratory rate, heart rate and pulse, relieve physical stress and restore the emotional background. In the process of auto-training, the body rests and recovers, the muscles of the body completely relax.
Possession of such a technique will be useful to every patient and will be an excellent complement to therapeutic exercises and drug therapy. With VVD, the body is constantly suffering from excessive tension and disruption of the nervous system. Basically, people can not relax, and most ailments and discomfort arise due to constant muscle cramps. Autotraining develops skills to control and manage your feelings.
Self-hypnosis is recommended in the morning after waking up and in the evening to normalize sleep. The entire complex takes about 15-20 minutes.
Autogenic training for sufferers of the IRR will provide an opportunity:
restore the balance of the autonomic nervous system, normalize the function of blood vessels and internal organs;
develop concentration and attention;
open access to internal opportunities and the influx of new energy;
Avoid panic attacks and control emotions;
get rid of fears and phobias.
Undoubtedly, vegetovascular dystonia worsens the quality of life and brings a lot of negative aspects into it, but this is not a reason to give up. There are many ways to improve your well-being and forget about the existence of an ailment forever. An active and healthy lifestyle, psychological techniques, oriental practices and sports training for VSD are an integral part of drug therapy and in practice give an excellent result. The main thing is not to be lazy, to do your health properly, to move forward and not to lose heart.
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