Hydodina - this is the result to which a sedentary lifestyle leads, conducting almost all functions to the pathological state, which performs the human body (respiration, digestion, cardiovascular system).

Today, the identical names of hypodynamies are quite a lot: a distinct lifestyle disease, a disease of civilization, etc.

Reducing the contractile capacity occurs when the motor activity is reduced - hypodynamine, and there is no contraction in the human body without abbreviations.

What influence on the human body has hypodynamic syndrome?

To date, hypodynamine disease is very common. This is due to the fact that the technology of modernity greatly facilitated physical work, and its consequence led to a more sedentary lifestyle.

Most people work in a sitting mode, getting tired at work, after which go home and go to the sofa in front of the TV, or sits at a computer, resting. Most of cases are now being done sitting, which takes most of the time of the modern man, practically no leaving it on the gym, jogging and sports.

It aggravates the process of improper nutrition, which is saturated with a large number of adverse components and practically does not contain vegetable products, and food saturation with vitamins and nutrients.

Fast food, sweet drinks, alcohol and lack of balanced saturation of the body manifests itself in the progression of hypodynamia.

Hydninemism is registered as in adults, so in children and adolescents, since children pay a significant stake in the computer.

The damage to hypodynamines in childhood is much more dangerous than in an adult age category, as a developing and growing organism requires a normal healthy work of all muscles and vessels, for good intellectual activity and ability to learn.

Healthy muscular muscle activity means the key to the successful development of structural components of the body.

The problem in modern society, leading to hypodynamics, is harmful not only for the vital functions of the human body, but can provoke and psycho-emotional deviations, depressive states, neurosis, etc.

Causes of hypodine

Insufficient mobility for the human body is a factor provoking hypodynamine.

The main reasons are the following:

Automation of production;
Urbanization;
A large number of professions on which you need to sit;
Technical progress used in everyday life;
Lack of active recreation, with the advantage of lying front with TV, or computer games;
Permanent ride in cars.

In most cases, the person living in a big city, the motor activity of Mala, amid long seating segments. As an example, the movement of a person comes from his bed to the bathroom, after which it is before the kitchen, and after to your car.

The whole road to the office is sitting in the car, then rises to the desired floor on the elevator and sits at work. In the evening everything happens in the reverse order. As we see, the active motor component of meager.

It is such a dysfunction of mobility called hypodynamia, and it is it that threatens the progression of diseases and a violation of the functional components of the body.

What is dangerous hypodynamics?

It is important to understand what the lack of movement leads to the pathological conditions of hypodynamines, many. A separate diagnosis of "hypodymna" is not provided. This concept is multicomponent.

The reduction in motor activity causes a number of the following pathological conditions of the body, causing even greater harm to the person:

Blood circulation violation. With low mobility (hypodynamia), the interaction of blood with muscles is broken, due to the slowdown in blood circulation. This leads to the fact that the muscles are not removed, in sufficient quantities, decay products. Peace sensations appear in muscles, mainly in the cervical and back. The weakness of the muscles of the back implies the violation of the posture and problems with the spine. In addition, the consequence of a low-lifestyle lifestyle is muscle hypotrophy (weakening), and bone tissue becomes brittle, under the influence of exchanging processes;
Reduced calorie consumed. Since a person consumes less forces in hypodymna, the calories are consumed by the body at least, and the appetite remains the same. This leads to an excessive accumulation of fat, and a rapid extra weight set. Overweight and obesity entails an increase in blood pressure indicators and increases the risk of progression of diabetes. Also, there is an increased sedimentation of cholesterol sediments on the walls of the vessels, which increases the risk of heart attack, or stroke, which can entail sustainable death;
Loss of compensatory capabilities of the heart and blood vessels, consequence of hypodymna. This leads to the fact that the body gets used to calmness and cannot calmly tolerate sudden loads. The most common feature is shortness of breath, manifested after a few meters after jogging;
Varicosis and veins. Progresses with damage to the deep vein valve apparatus, which return blood back to the heart cavity;
Hemorrhoids and chronic constipation There is quite frequent hypodynamia satellites. The abbreviations of the intestine, largely depend on the movement of the muscles of the abdominal cavity, as the intestine is localized there. Frequent motions with press lead to massage actions on it, which contributes to improved blood circulation. Normal activity is the key to a healthy chair and the absence of pain in the stomach;
Violation of the nervous system, as a result of hypodynia. For the normal operation of the nervous system, a regular transmission of signals from the muscles is needed to the nervous system directly. In the absence of mobility, aggressiveness appears, sleep loss, depressive conditions, lethargy, malaise and irritability. Over time, there is a violation of memory and attention;
Pathology of the respiratory system provoked by hypodynamines. There is a decrease in all the main characteristics of deep breathing - the limit ventilation of the lungs is reduced, as well as the volume of inhalation and exhalation. Such states are inserted to stagnation of sputum and blood in the lungs, violations of gas metabolic processes and contributes to the progression of chronic pathological conditions of the lungs.

All the aforementioned consequences of hypodalline entail to deteriorate quality and lifespan.

What are the symptoms of hypodynamics?

Insufficient physical activity (hypodynamine) does not have a certain symptomatology, since the defeat of the organs develops in each patient individually.

However, people who move little, have characteristic signs:

Feeling of fatigue;
Lowering intellectual and physical activity;
Small physical endurance;
Sleep losses at night and drowsiness during the daytime;
Aggressiveness;
Constant mood changes;
Indifference to what is happening around;
Decline, or brutal appetite.

The same symptomatics characterizes hypodynamia in children. There may be excessive excess weight inherent in them, regardless of the age category, the pathology of the gastrointestinal tract.

When delaying and complying with the further improper lifestyle, the above symptoms are added pain in muscles, weakness in bones and muscle atrophy.

In the future, heap ischemia, hypertensive disease, atherosclerotic deposits, diabetes and excessive amounts of excess weight, which are the most common symptoms of hypodynamine, can progress.

The forced state of hypodynamine in patients, after serious operational, or traumatic interventions - a serious factor in the risk of thrombing, embolism and thromboembolism of the pulmonary artery, and complications in the form of stagnant pneumonia, laying out.

Diagnostics

Initially, the doctor listens to all complaints of the patient, conducts a primary inspection on the definition of primary symptoms and studies history. The method of diagnosing hypodynamine depends on the pathological states of the organs that can progress.

The most common diagnostic methods are:

Clinical blood test. Will show the general health of the patient, and deviations from the rates of the norm of elements saturated blood;
Blood chemistry. An extensive blood test, which will help determine the condition of almost all organism. On fluctuations in indicators in one or other direction, it is possible to determine not only the affected organ, but also the scale of its damage in hypodyamine;
Blood coagulation analysis. Certain studies, their goal for vasculitis is evidence that subcutaneous hemorrhages did not provoke discharged blood;
Immunological analyzes of blood. Allow the finding of antibodies in the blood, immune complexes, and other substances that are responsible for inflammation of immune complexes. Blood fence occurs, as well as blood biochemistry;
General urine analysis. With this study, doctors diagnose the factors of kidney damage, with the help of controlling the level of protein and erythrocytes in the urine;
Ultrasound Research (Ultrasound). Study, with which one can visually see the state of the vessels, or internal organs, determine their integrity or possible lesions, consequence of hypodynamine;
Dopplerography. Is an additional study to the ultrasound, with which the rate of blood flow in vessels determine;
Angiography. A special condition, during which the X-ray inflict is introduced into a vein, after which the X-ray is made. Helps more clearly define pathological foci on x-ray;
X-ray. Multiple seals can be detected on the x-ray;
MRI (magnetic resonance imaging) or CT (computed tomography). Gives full information on the basis of the body. With this study, a volumetric image of the organ is obtained, helping the most accurate pathology. But it is a very expensive analysis.

The choice of research method is carried out by the attending physician on the basis of patient complaints and external symptoms in hypodyamine.

Other research methods may also be applied, depending on the assumptions of the doctor.

Hydodine prevention

Treatment of such a state, as hypodynamine, is not provided by drugs. The fight against hypocinezia is to comply with preventive measures. Medicine treatment is provided for the progression of complications that cause hypodymna.

Measures to combat civilization disease may not take long time, or acquire expensive simulators. Fighting with hypodynamines is the right way of life, whose adhere to anyone, without much costs.

In order to prevent hypodynamine, or overcome the pathological state, you need to adhere to the actions specified in the table below.

Recommendation	Characteristic
Get rid of bad habits	It is originally necessary to get rid of smoking, drinking alcoholic beverages and drugs that have a negative impact for the body. Such bad habits are inherent in people who are engaged in mental activity, sitting a lot of sitting, and often distributed in youth circles, where they do not welcome sports
Proper nutrition	The diet is necessary, for more, fill with vitamins and nutritional elements. It should include more vegetable components, fresh fruits and vegetables, low-fat meat and fish. It is necessary to reduce the consumption of fat animals of fats, washing, salt and highly spicy, sweet carbonated drinks and other negatively affecting food
More active lifestyle	To maintain a normal tone of muscles and vessels, it is recommended to move more. Hiking, hiking will help to get rid of hypodine, for at least an hour per day. You need to pass on a day at least four kilometers, it is desirable about ten. It is recommended to engage in active sports (dancing, yoga, athletics, fitness, exercise, etc.), if it is impossible to play sports, then you need to allocate at least half an hour per day at physical education.
	It is very useful by running all muscle groups. For running there is almost no money. Improvement is possible at home, performing exercises. Means contributing to overcoming hypodynamia at home is dumbbells, rope, bike and horizontal bar. Simple and accessible to each exercise. Most of the physical exercises do not require any inventory at all.
	The most effective is swimming, which involves a large amount of muscles and effectively opposes hypodynamics. When swimming is stimulated by blood circulation, and muscles are strengthened. Also, swimming favorably affects the nervous system, relaxes and removes stressful situations.
	Cycling, also favorably tones muscles. Getting to work with the help of a bike to become more common ideas in big cities
Maintaining water balance	It is necessary to drink on a day at least one and a half liters of clean drinking water per day, in order to avoid thickening blood and normal metabolic processes.
Regularly undergo a complete examination in the hospital	Necessary for early diagnosis of possible diseases
Observe the day of the day	Planning a day, observing the balance between work and a full-fledged rest and sleep. A healthy dream should be at least eight hours a day.

Hazardous risk factor hypodynamine is obesity, reaching a level of an extremely significant problem in modern society. If a person with obesity wants to play sports, then it is recommended to consult with the attending physician.

Unexpected loads can have a harmful effect on the heart. To consult a doctor before exercising sports follows with diabetes mellitus, high arterial pressure, heart and brain pathologies. The load with such clogs can lead to burdens.

In hypodinamia, which is provoked by fractures, operating interventions, or stroke, it is required to contact masseuses, and specialists from the exercise. They will help to safely increase the level of motor activity.

Therapeutic physical culture after such states will most effectively help recover.

Restoration in serious pathological conditions provoking hypodynamine may require stay in specialized centers, with highly qualified specialists and simulators, which will help restore specific muscles.

It is necessary to treat under the supervision of doctors of different specialties, depending on the complication. Motor activity together with physiotherapeutic procedures will help to get rid of hypodynamia, increasing muscle tone.

When staying a patient in bed, it is primarily necessary to prevent the formation of thromboms. For this, drugs are used, which counteract the formation of thrombus. Respiratory gymnastics effectively helps to prevent hypodynamia.

What is the forecast?

Prediction in hypodymna depends on the possible progressive pathologies of the organs. The exact definition of pathological state and effective treatment will help effectively get rid of pathologies.

It is important to obtain effective treatment in a timely manner. To prevent the progression of further complications, all necessary prevention recommendations are required. It is required to conduct a more mobile lifestyle, to eat and follow the day.

Performing all these actions will help to prevent hypodynamia.

The human body is programmed by nature for movement, and the active musculoskeletal activity should be throughout the lifetime: from early childhood to deep old age. Hundreds of centuries, a person followed this nature destination, and then dramatically changed the lifestyle. So, if in the last century, 96% of the entire energy spent on the labor activity accounted for muscle, today 99% of energy falls on the share of machines.

But in contrast to social, biological processes change very slowly, in this connection the discrepancy arises, about which Russian physiologist I.P. Pavlov wrote: "The human body consists of their masses of muscles. Therefore, leaving this part of our body, historically trained, alone, not to give her work is a huge damage. It should lead to a sharp emergency to the entire creature ... ".

Thus, for thousands of years, the human body with its complex functions is essentially unchanged. He just like many thousand years ago, for its normal functioning requires exercise. The so-called "Civilization Diseases" is especially frequent among representatives of professions related to a sedentary lifestyle. And now the majority are now. A prominent American Cardiologist, Professor V. Raab investigated the condition of the heart of physically active (athletes, soldiers) and inactive (students, employees) of persons. It turned out that people leading a low-wear lifestyle, already in 17-35 years old have been observed signs of weakening the activities of the heart, which he called the "heart of an active slacker" ("Actual" because people prefer big things, and "loafers" - at the same time Do not spend large muscular efforts).

Hydodina - It is a limitation of the volume and intensity of motor activity, causing changes in the human body, which are characterized by a decrease in functional activity and disorder of the relationship between organs and systems. The influence of hypodynamine on the human body is represented in various forms. Chronic Hydodina is characterized by a low level of everyday motor activity, which depends on working conditions and life. This is the most common form of hypodynamine associated with the lack of education in a person of the need for active movements.

Acute Hydodine appears with a sudden and long-term restriction of motor activity in physically active up to this moment of people (a sharp cessation of training at the athletes, a change in the profession, clinical hypodynamia, etc.).

Allocate also general (restriction of motor activity of the whole organism) and lAN (restriction of muscle group movements) hypodynamine.

With a sufficiently long exposure of hypodynamine, changes are developing, called hypodynine syndrome.

Hydodine syndrome - This is a set of shifts in various organs and systems arising from various forms of hypodynamine and at various stages of childinity.

Nervous system and motor functions. Significant changes in hypodynamine occur in the activity of the nervous system, in particular the bark of large hemispheres of the brain - disorders of motor functions (for example, violation of coordination of movements when walking).

Functions of the motor vehicle. Hydodymina is always accompanied by atrophy and degeneration (reincarnation) of skeletal muscles. Muscular fibers become thinner, the weight of the muscles decreases, the replacement of muscle tissue is noted on fat. As a result, the stability of rehabilitation processes is lost, the reliability of coordination of movements, the muscle tone, endurance, speed, strength decreases. The detriment of the abdominal muscles occurs relatively quickly, adversely affects the functions of blood circulation, digestion, breathing.

Hydodine syndrome is accompanied by a weakening of the ligament apparatus, which leads to the breakdown of the joints, the development of flatfoot, the demineralization of bones is noted.

Vegetative functions. As a result of hypodynamics, pronounced changes in the circulatory system occur: the dimensions of the heart decrease, the shock and minute volume of blood decreases, the pulse is rapidly, the mass of circulating blood decreases, the time of its circuit is reduced.

From insufficient physical activity, the heart of a person weakens, the function of the mechanisms of vascular regulation deteriorates, the weakness of the muscles of the vessels walls is noted, which entails a decrease in blood pressure (hypotension), as a result of which human performance decreases.

Hydodine syndrome is accompanied by a deterioration in the efficiency of respiratory functions, there is a decrease in the functions of the internal secretion glands, in particular adrenal glands.

It should be noted that hypodynamine, no matter how the factor it is caused and at no matter how form it is always accompanied by the state of mental stress, since the very condition of hypodynine is deep inadequate for normal life and is heavily transferred by the body. There is an emotional instability, a decrease in physical and mental performance. Hydodine is also characterized by a decrease in the body's stability to the action of adverse environmental factors.

Long-term immobility (for example, with strict bed mode) leads to a significant deterioration in physiological functions. But if for a person, daily half-hour - hour exercise activities are introduced, then manifestations of hypodynamine or absent, or are less pronounced. Therefore, exercise are an effective means that protect the body from the adverse effects of insufficient production or household motor activity.

2.7. Tools of physical culture
in improving the functionality of the body

As already noted, the means of physical culture include: exercise, natural factors of natural environment and hygienic factors.

Physical exercise - Motor action performed for the acquisition and improvement of any physical qualities, skills and skills.

Motor actions made by man diverse (labor, domestic, etc.). However, not all motor actions may be called physical exercises. The most important distinctive feature of the latter is the correspondence of the essence of physical culture by its laws. If, for example, in order to physical education, walking is used, then it only becomes the importance of physical exercise when rational forms are attached, that is, forms justified from the standpoint of physical education, i.e. The level of functional activity of the body is provided by it corresponds to the effective development of physical qualities, skills and skills.

The number of practical exercises practiced is extremely large, many of them differ significantly both in form and content.

In saline, physical exercises are characterized by the transition of the body to elevated (relatively with peace) the level of functional activity. The range of this transition may be depending on the features of the exercise is very significant. Pulmonary ventilation, for example, can increase 30 times or more, oxygen consumption - 20 times or more, minute of blood - 8 times or more. Functional shifts during exercises stimulate subsequent processes of recovery and adaptation, due to which physical exercises under certain conditions serve as a powerful factor in improving the functionality of the body.

Changes arising in the body when performing physical exercises, exclude all organs and all organism systems, starting with a molecular level.

There is a link between the function of any cell and its genetic apparatus, controlling protein synthesis. The intensive function stimulates the synthesis of proteins that ensure the implementation of this function and, on the contrary, the weakening of the function leads to a decrease in the protein synthesis process and, ultimately, to the degeneration and death of non-working structures. Therefore, the main condition for the preservation of the structural integrity of the body is activity, i.e. comprehensive, intense, harmonious activities of all its systems. The more intense function, the more complete the processes of self-renewering are fully implemented.

At the same time, the collapsing and extinguishing structures are not just restored, and excessive recovery, superficial, supercompensation occurs.

Phenomenon supercompensationit is manifested in a larger accumulation of energy reserves in skeletal muscles, in the accumulation of plastic materials resulting in their hypertrophy - the growth of mass, power and endurance of muscles, as well as systems providing muscle activity. All these changes are an indispensable condition for improving the functionality of the human body.

Natural environmental factors (Solar radiation, the properties of the air and aquatic environment) can serve as important means of improving health, hardening, improving the functionality of the body.

In the process of physical culture, the named health forces of nature can be used in two directions: as related conditions for exercise classes (carrying out exercise in the fresh air, with solar irradiation, in the conditions of a mining climate, etc.), when natural environmental factors complement, strengthen and optimize the effects of exercise; When organizing special procedures (air, solar and water baths, hardening sessions, etc.), during which the impact of these natural factors is dosed in a certain way as a relatively independent means of hardening and improving. For example, the stay in unusual environments (most often in the mountains) is becoming increasingly used in order to stimulate an increase in performance (based on the body's adaptation to the conditions of oxygen deficiency and other factors of the mountain or other unusual environment).

One of the main results of the use of natural factors of the medium in the process of physical culture is to harde a person. Hardening, if during it does not violate the measure of the adaptive capabilities of the body, leads to health promotion and growth of performance. For versatile hardening, it is important to use the means, differently affecting the body (water and air of different temperatures, solar radiation of various forces in combination with other factors), and the hardening effect can be strengthened when they are combined with physical exercises.

Social studies indicate that, combining exercise with natural hardware factors, it is possible to increase the overall sustainability of the body to a number of adverse effects faced by a person in the context of modern life and professional activities (vibration, indication, overload during acceleration, state of weightlessness, etc.) .

Hygienic factors - It is ensured by the implementation of norms and requirements for labor hygiene, recreation, nutrition, physical education, household setting, etc. Compliance with hygienic rules in the process of physical education largely determines the positive effect of exercise classes.

In this case, the optimization of the regime of physical exertion and recreation, nutrition and external classes (cleanliness, ventilation and illumination of occupation places, due to the hygienic state of the inventory and equipment, etc.), as well as conditions that promote recovery after occupation, preventing diseases and health promotion (shower, sauna, massage, artificial aeronization and ultraviolet irradiation, etc.).

Although natural environmental factors and hygienic conditions are not the main means of physical culture, their importance is difficult to overestimate.

2.8. Physiological mechanisms
and patterns of improvement
Separate systems of the organism
under the influence of directional physical training

Without knowledge of the foundations of the structure of the human body, the patterns of activity of individual bodies, systems and the whole organism as a whole, it is difficult to properly train, determine the volume and intensity of physical exercises, as well as their selection, taking into account the tasks of training and individual characteristics of those involved.

Section 4.

Scientific reasonable lifestyle as a basis of physical health

4.9. Hypodynamine, its harmful effect on health

Hydgodina is a limitation of motor activity, due to life, professional activities, a long-term bed regime, a person staying in conditions of weightlessness (long-term space flights), etc. Hydgodina at school age is often associated with the irrational routine of the child's day, overloading it with academic work, as a result of which there is little time for walking, games, sports.

Hydodine is harmful not only on the muscles, but also for many other organs and physiological systems. Physical work refers to physiologically important elements of normal life, it affects the bone-joint apparatus, breathing, metabolism, endocrine balance, on the activity of nervous and other organism systems. Therefore, the corresponding level of motor activity harmoniously forms the body anatomically and functionally, determines the sustainability of a person to adverse environmental conditions, to painful factors. A long limitation of the load on the muscular apparatus may cause inverse functional disorders, and sometimes accelerate the occurrence of pathological changes in the body (hypertensive disease, arteriosclerosis).

Restricting motor activity helps to reduce the functionality of the muscular system. For example, after a two-month beddown, the power indicators decrease by 14-24%, 25-35% dynamic indicators and static endurance, muscle tone decreases, their volume and weight decrease. Muscular groups of the human body lose its characteristic relief due to the deposition of subcutaneous fat. Mineral exchange is violated after 1-15 days of beddown. As a result of a decrease in the amount of bone substance or inadequate occasion, the mineral exchange of bones is disturbed, the bone density decreases (osteoporosis).

Due to the restriction of muscular activity, the derescy of the cardiovascular system occurs, the frequency of heart abbreviations is increasing. Even with insignificant short-term exercise, the pulse frequency reaches 100 shots in 1 min or more. The heart works uneconomically, the desired amount of blood is ejected by increasing the number, not the forces of heart abbreviations. The control of blood pressure is also violated (it increases).

In hypodymna, the smallest arterial and venous vessels are narrowed, the number of functional capillaries in tissues decreases, the state of the central nervous system changes, the so-called asthenic syndrome occurs, which is manifested in rapid fatigue and emotional instability.

Especially dangerous hypodynamine in early childhood and school age. It delays the formation of the body, negatively affects the development of the musculoskeletal system, cardiovascular, endocrine and other systems. This significantly reduces the resistance to causative agents of infectious diseases; Children often sick, diseases can go into chronic. Insufficient mobility of a schoolboy and a long stay in one position at the table or a part can cause a violation of the posture, the occurrence of the slope, the deformation of the spine. The so-called muscular starvation in a child can cause a more explicit violation of functions than in adults, it leads to a decrease in not only physical, but also mental performance.

Reducing motor activity on average and older can accelerate the aging of the body. Due to the sedental lifestyle, weakness and lethargy of the muscles are premature, the general brain circulation is disturbed.

Most of the disorders that arose due to insufficient muscle activity are reverse. For the treatment of hypodynamine, an individual motor mode is used with a gradual increase in the load on the musculoskeletal system and the cardiovascular system, complexes of therapeutic gymnastics, as well as water treatments to strengthen the nervous system and muscles of the heart. Patients who are in bed for a long time are prescribed a complex of medical gymnastics. Prevents hypodalline full-fledged physical activity, daily morning charging, production gymnastics, visiting swimming pools, skiing, physical work on household plots, etc.

The negative effect of hypodynamine was brightly manifested during the first long-term space flights, when there were no effective tools for preventing it yet. Cosmonauts developed a skeletal muscle dystrophy, bones softened due to calcium out of them, physical performance was significantly reduced.

Especially hypodynamine negatively affects the cardiovascular system: weakens the power of heart cuts, its performance decreases, the tone of the vessels decreases. All this leads to the fact that a person cannot be in a vertical position. The vessels of the lower limbs that have a weak tone, stretch and they are delayed a significant amount of blood. The weakened heart is not able to lift it to the top of the body. Blood pressure drops, the blood supply of the brain is worsening, the person can lose consciousness. The so-called gravitational shock develops.

The harmful effect of hypodynamine is primarily manifested in reducing metabolism and energy. Accordingly, the blood supply to tissues is reduced, the supply of them with the necessary nutrients and oxygen. Oxygen fasting brain, hearts and other extremely important organs occurs, the vital capacity of the lungs, the amount of red blood cells and hemoglobin in the blood decreases and, accordingly, the blood ability to transfer oxygen is reduced.

Reducing energy costs in hypodymna, even for normal nutrition causes an increase in adipose tissue. Excessive concentration of fat in the blood leads to the formation of its insoluble compounds with salts, which settle on the walls of the vessels, the lumen of which is narrowed by contributing to circulatory disorders.

In hypodymna, the motor activity and the release of digestive juices in the digestion organs are reduced. The digestion and absorption of nutrients deteriorates, the stability of the body is reduced to infectious agers. If chronic diseases of the internal organs in hypodymines are developing only in adulthood, then the weakening of immunity is manifested throughout the human life.

To prevent the development of this disease, a healthy physical culture is of great importance, which is one of the most important conditions for the development of the human body. During exercise, muscle, respiratory, cardiovascular, nervous, endocrine and digestive system are triggered.

The physical exercises on the nature of their implementation are divided into two large groups: exercises of a cyclic and acyclic nature. Cyclic exercises are such motor acts when one specific completed motor cycle is repeated for a long time. It is walking, running, skiing, cycling, swimming, rowing. In acyclic exercises, the structure of movements does not have a stereotypical cycle and all the time changes during their execution. These are gymnastic and strength exercises, jumping, throwing, sports games (tennis, badminton, football, hockey, volleyball, etc.), hygienic, rhythmic, athletic and production gymnastics.

Acyclic exercises have a predominant effect on the function of the musculoskeletal system, increase the strength and endurance of the muscles, the speed of the reaction and coordination of movements, flexibility and mobility in the joints, act on the adaptive capabilities of the neuromuscular apparatus.

Exercise act on the human body in different ways: develop speed (sprint running, swimming, cycling for small distances); Developing agility (sports and artistic gymnastics, acrobatics, jumping, skiing, volleyball, badminton); develop endurance (marathon running, cycling road racing, sports games, ski racing, mountaineering, rowing); Develop strength (weightlifting, martial arts, athletic and sports gymnastics, climbing).

All sports have a lot in common, mutually. Only under the condition of the skillful and integrated use of physical exercises under age and physiological possibilities, taking into account individual characteristics and abilities under the control of the teacher

physical culture or coach, a doctor or self-control can be constantly forming, maintaining and strengthening human health, especially in children's, adolescent and youthful age.

The physical exercises will give the desired effect only subject to the main valeological principles: systematics of classes, a gradual increase in the load, corresponding to the periodicity, which allows the body to relax and restore the forces. Only in combination with intellectual and spiritual development and self-improvement, motor activity creates conditions for the harmonious physical development of the person. In combination with the spirituality, the mind and health of the harmony of the body is the greatest treasure that a person can enjoy. Exercise, physical work has a very big impact on the physical, mental and mental development of a person, especially in the first years of her life. They have a positive effect not only on physical performance, but also stimulate the growth and development of all organs and systems of the body. Therefore, motor and physical activity is an extremely important, fundamental factor in the formation, conservation, strengthening of health and human development.

In antiquity, it was noticed that physical activity contributes to the formation of a strong and endless person, and immobility leads to a decrease in performance, diseases and obesity. All this is due to the metabolic disorders. Reducing the energy exchange associated with a change in the intensity of the decay and oxidation of organic substances leads to a violation of biosynthesis, as well as a change in calcium exchange in the body. As a result, deep changes occur in the bones. First of all, they begin to lose calcium. This leads to the fact that the bone is made loose, less durable. Calcium enters the blood, settles on the walls of blood vessels, they are sclerized, i.e. they are impregnated with calcium, lose elasticity and are made fragile. The ability of blood to coagulation increases sharply. There is a threat to the formation of blood clots (thromboms) in vessels. The content of a large amount of calcium in the blood contributes to the formation of kidney stones.

The absence of muscle load reduces the intensity of the energy exchange, which adversely affects the skeletal and heart muscles. In addition, a small number of nerve impulses coming from working muscles reduces the tone of the nervous system, they are lost earlier skills, new ones are not formed. All this is most negatively reflected on health. The following should also be taken into account. A sedentary lifestyle leads to the fact that the cartilage gradually becomes less elastic, loses flexibility. This may entail a decrease in the amplitude of respiratory movements and the loss of body flexibility. But especially the joints suffer from immobility or low mobility.

The nature of the movement in the joint is determined by its structure. In the knee joint, you can only bend and blending, and in the hip joints can be performed in all directions. However, the amplitude of movements depends on the workout. With insufficient mobility, ligaments lose elasticity. In the hollow of the joint, during the move, an insufficient amount of the articular fluid, which plays the role of lubrication. All this makes it difficult to work the joint. Insufficient load affects blood circulation in the joint. As a result, the bone tissue nutrition is broken, the formation of the articular cartilage, covering the head and the articular depression of the articular bones, and the bone itself is incorrectly, which leads to various diseases. But it's not limited to just it. Disturbance of blood circulation can lead to an uneven increase in bone tissue, as a result of which the disintegration of some sections and the seal of others occurs. The shape of the bones as a result of this can be incorrect, and the joint will lose mobility.

Hydodine lands adversely affect both adults and children and adolescents. The systematic survey of school children has allowed the third of them to detect the pathology of the cardiovascular system. This indicates the need to take urgent measures aimed at strengthening the motor activity of the growing organism.

After studying the functional capabilities of the cardiorespiratory system, evidence was obtained that the relative sizes of the IPC were gradually decreasing, and, therefore, physical performance deteriorates. It turned out that the functional features of the cardioresis system of modern schoolchildren are lower than their peers and the 1950s and 1970s. Especially noticeable shifts in girls who have a decrease with the age of the investigator under study. At the age of 9-10 years, the physical performance of schoolgirls was assessed as satisfactory (37.8 ml / kg), and in 15-16 years - unsatisfactory (29.9 ml / kg). The deterioration of the functionality of blood circulation and respiration systems was accompanied by a gradual increase in the age of adipose tissue (in the body of girls aged 9-10 years, the fat content was over 24% of the entire mass of the body, in 13-14 - more than 25%, and in 15-16 years - about 29%).

The reduction in the functionality of the cardiorespiratory system of modern schoolchildren is mainly due to hypodynamines. It was found that with age, motor activity (yes) tends to reduce, especially clearly pronounced among girls. It was noted that among children of all ages there are mobile children, with a high level yes, performing 18 thousand steps per day, and low-modular, with low levels of motor activity that make less than 11 thousand steps.

As a result of the determination of the IPC / kg in children with different levels, it has been identified a clear change in this indicator, depending on the physical activity of children. Schoolchildren performing from 12 to 18 thousand steps per day, had reliably large MPCs / kg than their low-lifting peers. This activity difference indicates that the performance per day is less than 12 thousand steps leads to the development of hypodynamics. This is aware of the results of the survey of schoolchildren of the usual and second day, which was different not only by the organization of the educational process, but also the motor regime of the day. In the full day school between the lessons, the so-called "dynamic pause" was practiced and in the afternoon - a sports hour. In all age groups of both schools from 9 to 16 years old, reliable differences in the relative indicators of the IPC / kg were noted.

The method of indirect calorimetry was rated the energy cost of 11 thousand steps. It turned out that the boys were 7-9 years old for 1 thousand steps spent 21 kcal, and 14-16 years old - 42 kcal; Girls 7 years-9 19 kcal, and 14-16 years old - 35 kcal. The increase in energy consumption is not only connected with the fact that schoolchildren of high school students are becoming wider and squeezed, and the fact that a large power of skeletal muscle in the body of children and adolescents is connected with the different percentage of skeletal muscles in the organism of children and adolescents. In a child at the age of 10 years, from the entire mass of the body, the skeletal muscles account for 20%, and 14-year-olds - 26%.

Based on the given data, it is not difficult to calculate how much energy is spent schoolchildren of different ages and gender for 11 thousand steps. If we consider that the boys aged 10-16 years spend on a day 2200-2900 kcal, and girls 2000-2700 kcal and that 25-30% of these energy consumption should have to be on motor activity, it becomes obvious a movement deficit that is created during execution 10 -11 thousand steps leading to a significant reduction in the aerobic capabilities of the body. Consequently, and the maximum oxygen consumption is directly dependent: the higher the number of locomotions (walking), the better the functional state of the cardiorespirator system.

Hydgodina: the essence of the problem, communication with disease, influence on health, how to deal

Hydodine is called "a sickness of civilization", and in recent years, doctors really scored anxiety, not only adults, but also children, but the state of it, not being a disease, nevertheless, leads to serious disorders - obesity.

The man of millennia worked on how to facilitate his life, inventing all sorts of devices and devices. Today, to overcome the distance, you do not need to walk not one ten kilometers on foot, and for food mining it will not even have to apply special physical efforts.

Homemade troubles We are pleased to trust the technique, cleaning can make a robot vacuum cleaner, and the washing machine is perfectly coping with the washing. Everyday life now does not require strength costs, you only need to properly press buttons on household appliances.

Automation of production greatly facilitated the tasks of workers, and even those professions that have recently demanded physical efforts, they switched to the category "Sidiachi".

Of course, life has become comfortable, and the main significant resource - time is significantly saved when using personal transport and all sorts of gadgets. At the same time, this time is not enough for hiking, visiting the gym, morning exercises. I.e, saving time causes damage to the most important man's health.

Going home after a hard working day, sometimes spent exactly sitting, many immediately take a horizontal position on the sofa in front of the TV or sedentary at the computer, and in addition it is nearby a plate with food, and it's good if it is useful, because food addictions have changed Not for the better, exacerbating exchange disorders in parallel with disadvantage of movements.

Another decade ago, children were actively walking on the street after school classes, attended pools and sports sections. Now the leisure of many schoolchildren is a computer that is practically in every home. Hydodine in children is even more dangerous than many adults, since the growing body requires adequate work muscles, hearts, vessels, And the mental activity, development of intelligence, the ability to further education depends on it.

Motor activity is the main component of the correct life and a guarantee of health, still ancient healers knew the "Movement - Life!" Rule, but in recent decades most of us forgets about it, more worrying about personal comfort.

The lack of physical activity adversely affects the state of internal organs, leads to the development of severe pathology, Causes disorders of the emotional sphere, depression, neurosis, although many of us tend to associate these phenomena with environmental situation, workloads at work and school, family problems. Everything is interconnected, and the movement plays a far from the last role as our lives.

The problem of hypodynamine has not only medical, but also social aspects, because the pathology arising due to the lack of movements requires serious costs of treatment by the state and the patient itself, limits the ability to work and even becomes the cause of disabled. This is a bright example - cardiovascular diseases, diagnosed increasingly in young and able-bodied people.

Causes of hypodyamine and its effect on the body

Hydgodine - the result of an improper lifestyle, and its main reasons are considered:

The use of automated labor;
Urbanization;
The spread of "sedentary" professions, work predominantly at a computer or with papers is more in demand;
The use of technological progress in everyday life;
Conscious refusal of motor activity.

In most cases, these factors become decisive in limiting mobility, but it happens that hypodynamics arises at independent reasons and contrary to our desire. These cases include injuries and severe diseases that prevent motor activity. It is worth it, however, it should be noted that the maximum possible work of the muscular apparatus is needed, since they are as another dangerous immobilization due to increased risk and other dangerous complications.

Chronic hypodynamics in children is a consequence of an improper lifestyle and organization of the day. Often wines for it lies on parents, which not only do not give a positive example, but also do not help increase the role of sports in the child's leisure.

Intellectual professions have become more in demand, and without education it is difficult to achieve many of the desired goals, therefore, from the first grades, children are focused on training. Holding a lot of hours at the desk, the children get tired, and the best holidays find computer games or watching the TV at home, especially if the parents do not interfere with this. The road from school home does not add movements, because modern mothers and dads take children by car, and the aggregate motor activity consists of a movement of the brush, in which - a fountain pen in the school walls, a computer mouse at home.

In addition to education in the family, a certain negative role is played by low qualifications and often indifferent attitude towards its work by the teachers of the Physical Education. Schoolchildren do not strive for physical education lessons, finding all the reasons for their absenteeism. The parents of excessive guardian make their contribution and at this stage of training: they can protect the child from classes, because the percentage of not quite healthy children is growing, but it means that if the child is seriously sick, he has no need to attend physical education.

Other reasons leading to hypocinezia (restriction of mobility) in children, in addition to upbringing, can be independent of the day the factors - perinatal and generic injuries, transferred severe infections in early childhood, brain dysfunction and pathology of the nervous system, internal organs when sports really contraindicated.

What happens in the body with a lack of movements?

consequences of a sedentary lifestyle

Sufficient physical activity is necessarily needed for the development of muscles, the proper work of the heart and the vascular system. With active movements, blood delivery to the authorities is improved, the exchange is increasing, the mental and physical performance increases, endurance is developing, immunity and stress resistance is formed.

A sedentary lifestyle does not imply active muscles, joints, strengthening metabolic processes, therefore, even raging or seeking all day, a person feels very tired, and even more than those who actively moving a few hours in a row.

The effect of hypodyamine on a human body is huge. It would seem that the lack of movements is not a disease, but only an external condition, which, besides, does not cause discomfort and even on the contrary - it is quite pleasant to lie on the sofa, however list of states that provoke hypokinesia is impressive:

Excess weight;
Arterial hypertension;
Chronic and;
Endocrine and exchange disorders;
Depression, neurosis;
, scoliosis, osteoporosis;
Diseases of the bronchopulmonary system.

As can be seen, the lack of motor activity is one way or another affects all organs and systems, leading to their dysfunction. Long-term hypodynamine causes gradual atrophy of the muscular apparatus, followed by depletion of calcium bones and osteoporosis. Increased appetite against the background of hypokinesia causes obesity, which prevents exercise even more.

Overweight, endocrine-exchange shifts, atherosclerosis cause arterial hypertension, damage to coronary arteries with cardiac pathology. The brain suffers: the insufficient inflow of oxygen and the defeat of its vessels contribute to the reduction of intellectual possibilities, memory, attention, the mental performance is disturbed, the tendency to the nerity-like disorders, insomnia appears.

The lack of muscular activity leads to atrophy of the muscles of the back and neck, followed by which they will not make himself wait for degenerative processes in the spine. Osteochondrosis in our time is diagnosed since 30 years of age and even earlier, and the wines of everything is hypodynamia. In children, long-term sitting provokes the curvature of the spine, which negatively affects the development and growth of internal organs, predisposing to various pathologies.

Manifestations of hypodynamia

Since insufficient motor activity is not a disease, then there are no characteristic symptoms speaking precisely about hypokinesia. On the other hand, low-moving people experience a number of negative manifestations of this state:

Reduction of mental and physical performance;
Fast fatiguability;
Irritability, frequent mood shifts, addiction to apathy;
Reduced or, on the contrary, an unlimited increase in appetite.

These signs characterize hypodynamia in childhood. Obesity may be added to them, which suffer increasingly modern children regardless of gender, pathology of the digestive system (gastritis, colitis, liver disorders).

If you do not think about the lifestyle and not take urgent measures to normalize it, then the described signs of hypodynamine in adults will join pain and weakness in the muscles and bones, atrophic changes in the muscular system. Over time, obesity, atherosclerosis, hypertension, diabetes, ischemic heart disease - The most frequent consequences of hypodynamine, and then negative symptoms will already be associated with a specific disease, often forgetting and ignoring the root cause.

Along with physical discomfort, faces with a lack of motor activity are experiencing a lot of psychological problems. They are irritable, emotionally unstable, prone to apathy, and in some cases it comes to a serious depression, up to demanding a specialist intervention. Chronic hypodynamia impairs immunity, people become susceptible to various infections, often sick with colds.

A fine sexual representatives with a decrease in motor activity without pleasure note the characteristic changes in appearance: the pallor of the face, the appearance of wrinkles and bags under the eyes, an increase in the circumference of the abdomen, cellulite. These signs of lack of movements can be a signal to a lifestyle change.

Forced hypodynamics in patients after severe operations or injuries - meaningful risk factor, thromboembolism, strokes, complications in the form of stagnant pneumonia, laying out. For the prevention of such consequences, satisfied exercises in bed are recommended, if necessary, assistance is provided by an exercise instructor and a massage therapist.

After some types of treatment, including operations that are not immovable, doctors strongly recommend early activation to prevent many adverse effects, improving the work of the cardiovascular system, enhancing tissue regeneration due to blood flow, but some patients ignore these tips, referring to pain or feeling Fear, weakness, and sometimes - simply not wanting to rise from the hospital bed, enjoying the "legitimate" lying in the process of treatment.

How to deal with hypodynamines?

We all know that the disease is easier to prevent than to treat. In the case of hypokinesia, the speech of the disease does not go, if we take appropriate measures in time. Drug treatment for hypodynamies is not provided And to drugs and other procedures, doctors are forced to resort in cases where, against the background of lack of movements, certain diseases developed.

For hypodynamine prevention, it is not necessary to allocate many hours of free time or buy expensive simulators. Measures to prevent hypodynamine and the organization of the right lifestyle are available to everyone, simple and do not require material costs. The main desire.

Before proceeding with the implementation of the plan to increase the share of physical activity in everyday life, it is worth abandoning the bad habits, the most frequent of which is considered smoking. This addiction is peculiar to many of the persons of intellectual work, "seating" professions are common among young people who do not welcome sports and physical culture.

In addition to smoking, exacerbates the situation and the nature of nutrition, so the diet is also desirable to balance by saturating it with vitamins, protein in the form of vegetables, fruits, low-fat meat and fish, refusing a dense dinner late in the evening, beer glasses or other alcohol.

If it happened that the generation does not allow to actively move, then the time for exercise should be determined - morning gymnastics, evening hike in the gym, daytime walk in the park. To ensure normal operation of the heart and other internal organs, at least a half-hour output motor load is needed, for example, walking on foot of at least 2 km (preferably several times a day). To activate all muscle groups, running is very useful.

It is possible to health and "pump up" the muscles and at home. To help - Dumbbells, Espander, Rope, Exercise bike, home horizontal bar. Rooms will help strengthen the muscles of the press, back and neck, helpful push ups and squats, which do not require sports equipment at all.

Very nice occupation for those who decided to fight hypodynamines will be a pool visit. Swimming stimulates blood flow, hardening, strengthens muscles, warns osteochondrosis and, at the same time, is very safe, because the risk of injury when swimming is minimal. In addition, water has a beneficial effect on the nervous system, soothes, relieves stress.

Gradually spreads the passion for the bike. Many people even get to work, while developing muscles and increasing the overall tone. In large cities, this vehicle even helps to save time that can be carried out in a multi-kilometer "traffic jam."

In the case when some diseases developed against the background of a lack of motor activity, it is necessary to go to the doctor for diagnostics and treatment, but it is worth remembering that the reception of medicines does not replace rational mobility, gymnastics, worst exercises at home.

A special category of people make up patients with obesity. This pathology appears as a result of a low-lifting life, and then limits it even more. A person with obesity before the start of sports activities must be consulted by a doctor, to determine the permissible level of load, it may be necessary - the services of the LFC instructor will be needed. The same recommendation also concerns those who suffer in high pressure, diabetes mellitus, heart and brain diseases.

In the case of forced hypodynamia, for example, after a fracture, operations, insult will come to the aid, massage therapists and specialists in therapeutic physical education, which will help to increase, as far as possible, the level of motor activity.

Rehabilitation after severe diseases may require stay in special centers where qualified specialists work and have the necessary simulators to restore the work of specific muscle groups. Treatment and rehabilitation are conducted under the control of cardiologists, neurologists, traumatologists, nutrition specialists. Physical activity can be supplemented with physiotherapy procedures, allowing to increase muscle tone and normalize the work of the internal organs.

If the patient is shed to bed after severe ailment, then the primary task is to prevent thromboembolic complications. Not only appropriate drugs are needed for this purpose, but also a special respiratory gymnastics, which teaches the hospital department staff.

For able-bodied and relatively healthy people, an excellent way to combat hypodynamines will be a visit to the fitness club, a sports hall or platform on the street. Children from early childhood need to be attached to the morning gymnastics, useful classes in sports sections, swimming pool, outdoor walks and active games.

Hydodahintine is a serious problem of modernity, but you need to fight with it. Fortunately, a healthy lifestyle is gradually enforced, where there is no place for harmful habits, and more and more often on the streets you can find "runners", cyclists, and sports clubs are increasing. Humanity realized the problem and tries to fight it, and this instills the hope that physical culture will become an integral part of everyday life and will help avoid health problems and us, and our children.