3/6/2016

System Nikolai Amosov "1000 movement" | National Technical University of Ukraine "Kyiv Polytechnic Institute"

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SystemNikolaiAmosov"1000movement"

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December12,2002AnoutstandingUkrainianheartsurgeon,scientist,writer,academicianoftheUSSRandthe
NationalAcademyofSciencesofUkraine,HeroofSocialistLaborNikolaiAmosovdied.

Problemsofintroducingadualeducationin
UkrainearediscussedinNTUU"KPI"
Themeeting,whichdeterminedthedestiny.
MemoirsofAlexanderFedorenkoabout

NTUU"KPI"notonlyhonorsthememoryofthisextraordinarymanbutalsolaysabrickinthedevelopmentofthe

Choir

causetowhichhedevotedhislifethehelptothesickthroughthecreationofnewbiomedicalengineering.The

CouncilofYoungScientistsNTUU"KPI"

Dean ICME Professor, Doctor of Medical Sciences V.B. Maksimenko, is now deputy director of the Institute of

starts

CardiovascularSurgerynamedafterN.N.AmosovAMSofUkraineonscientificwork.
However, N.N. Amosov was not only a doctor but also a passionate promoter of a healthy lifestyle. He even
developed a system of wellness "1000 movement", which is popular today. head KPI health club "Academy of
Youth"LydiaBuckisaysaboutitsmainprovisions.
N.N.Amosovgrewupinapoorfamily.Asherecalled,after30years,hestartedhavingserioushealthproblems.
Hedecidedtoovercomeailmentswithexercise.Firsthemade100movementsaday,buttheeffectofitwasnot
enough.Heincreasedload,begantowalk,reached1,000movementsthereweredisappearedthedisruptionsin
the heart, the pain in the back. Soon he "mastered of himself" completely. From longterm experiments on a
systemtherewasbornasystem"1000movements."
One need to set goals and make a decision. Human health, according to N.N. Amosov, due to the mobility of
joints, weight, quality of digestion, the ability to relax the condition of functional systems. The global goal of
physicalculture(FC)onAmosov,improve"thelevelofpeaceofmind."DespitethebenefitsofemploymentFC,
theauthorpointsout,mostpeopleevadethem.Thereasonsaredifferent:shyness,laziness,boredom,because
theexercisesarepetitionofmovements.Buthealthcannotbeobtained,making510exercisesorwalking1mile
aday.However,itshoulddecidetobesickor"healthyandrich."Modestgoalandavailablemeansthat'swhat
youneedtostart.
TostartexercisingFC itdoes not always have to ask permission of a doctor. Everyone knows that classes FC
strengthenmuscles,reduceweight,maintainjointmobility,improvephysique, increasebreathing capacityofthe
lungsandothers.Butthefactthatpeoplegenerallydonotengageinphysicalactivityitsaguiltofthephysicians
whoareoftenafraidFC.Getanexperiencedmedicalspecialistforhealth,writesAmosov,almostimpossible,they
arenotexist.Mostdoctorsarethespecialistsindiseases.SodonotgotothedoctorwhenhetakesFC.Dangers
for the heart, according to him, when engaging FC can be avoided by following the basic rules. However, for
peoplewithheartdefects,afteraheartattack,hypertensivepatients(withapressureofmorethan180/100),with

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System Nikolai Amosov "1000 movement" | National Technical University of Ukraine "Kyiv Polytechnic Institute"

severe angina medical consultation are still necessary. Those who have suffered rheumatism, has heart pain,
suspectedangina,highbloodpressurelight,inhisopinion,aswellaspeopleover60,yourdoctor'sapprovalisnot
needed.
First, you must assess the initial level of your functional state. The most important step lessons FC Amosov
considerstheinitialfitnesstest,whichcanbedeterminedbythelevelofhealthofthecardiovascularsystem(CVS)
andrespiratory.Herearesomeofitspracticalrecommendations.
A rough estimate by shortness of breath when climbing stairs. Climb the 45th floor at a normal pace without
stopping and check: is it difficult to breathe. If you feel that there is a reserve, we can investigate further. If
"suffocated",afterafewhourstryagainandcountpulse.Youshouldknowyourpulseatrest.Thepulseinthe
"sitting"onecanroughlyestimatethestateoftheheart.Men:50excellent,65well,6575acceptable,more
than75bad.Thewomenandyoungmenhaveon5hitsmoreoften.So,ifafterclimbingtothe4thflooryouhave
apulsebelow100excellent,below120wellbelowthe140mediocre,above140bad.Ifyourresultis"two"
itisnolongerneedtoresearch,youneedtostarttrainingfromscratch.
Nextcheckregistertheascentonthe6thfloor.2minafterraisingheartrateshouldreturntonormal.Thenorm
is2minofnormalpace.Iftheheartrateabove140,nottryitisnecessarytotrain.
TodeterminethefitnessoftheheartN.N.Amosovofferedsuchsamples.
1.Testwithsquats.Countthepulse(heartrateHR).Slowlydo20situps,raisinghishandsforwardandwidely
spreadinghiskneesapart.Countthepulse.Exceedingtheheartrateto25%orlessisexcellent,from25to50%
good, 5075% satisfactory and more than 75% bad. Increase in heart rate and double the above indicates
detrainingandheartdisease.
2. Test with hops for young people and athletes. Count the pulse, then gently on the toes make 60 jumps,
bouncingoffthefloorby56cm,againcountpulse.Evaluationisthesameaswithsquats.Peoplewithproblems
shouldfirsttryHRwithhalfload.Ifthepulsequickenedbynomorethan50%,spendthewholetest.Fitnessand
bodyweight,accordingtoN.N.Amosovdonothavetochangewithage,becausethebasalmetabolicrateisnot
changedto70years,thehealthstandardsfor30and60yearoldthesame!Theonlydifferenceisthepaceof
training,becausewithagetheproteinsynthesisisretarded.
Thefirstthingtodototraintheheart,saidN.N.Amosov.Ifthereisasickbody,itsreactiontotheloadistaken
intoaccountonaparwiththeheartorinthefirstplace.Thisappliestoselectingthetypeofexercise(developing
jointaftersurgery,paralysisofthemuscletraining,etc.)insteadoftheloadintensity.
The mainprovisionsof Amosovaretheincreasingloadsatimprovingtraining,restrictionsonclothingandfood.
Trainingeffectanyexerciseinproportiontothedurationandseverity.Excessstress,bringingthemclosertothe
limit associated with the dangers of overtraining so it is a disease. The power and duration of training have
different effects that must be considered. The most important rule of training is a gradual buildup loads.
Remember that exercise affect all organs and systems, but the training effect develops at different rates in
differentorgans.Therefore,therateofincreaseofloadsanddurationshouldbechosenwithamarginandafocus
on"slow"bodies.Withalowinitialfitnesscapacityloads35%perday,avoidingtheupperlimit.Afterreaching
the highest rates reduces the load. Then the cycle repeats. Classes should be uniform, composed of the same
typeofrepetitivemovements,whichcansetthepace.
For the heart no matter what muscles work, the importance of the body's need for oxygen during loading and
durationofexercise.Excessiveforce,aswellasasignificantdurationofexerciseforaweakenedpersonleadsto
muscle pain. Amosov considers that pulse a key indicator in training. Thus, in preparation 6week course for
peopleover40,heartrateshouldbe130100beatsinmin.
1000gymnasticexercises,plus10minutesofrunning.Gymnastics,accordingtoN.N.Amosov,islackingpower,
but itisdeveloping joints,strengthens ligaments and muscles, therefore it can be used to support joint mobility.
The main condition of motion of the joints is "general health" that is sufficient backup operation of the internal
organs.Themovementisnotabletocompletelypreventchangesintheconnectivetissuefibers, but if they are
stretched periodically and frequently, it saves the ligaments and tendons of the calcium deposits. What has
alreadybeendepositedcannotbesucked,buttostoptheprocessinourpowerconvincestheauthor.Letapply
thesimplestofexercises:"Letthemanbendsorsquats,andgivehimtheopportunityatthistimetolistentothe
latestnews,anddonotremember,"theandthenmoving".
Amosovdistinguishesthreelevelsofhealthyjoints.Thefirsthealthy.Secondupto40yearswhenthereissalt

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deposits,recurrentpain,limitationofmovement(eg,radiculitis,diskosis,ischialgia)thatdisappearaftertreatment.
TherewillonlyFC.Thirdjointpaininterferewithlifeandwork(arthritis,arthrosis).FCisneeded,physiotherapy,
treatment with climate,mudbathes, pressures and the like. One cannot reverse the disease. The only way to
preventdiseasesofthejoints,accordingtoN.N.Amosov,isexercise.Theintensityofthemovementforthejoints
isdeterminedbytheircondition.Forthepreventionenoughtomake20movements,withtheappearanceofpain
50100, with obviousinjuries 200300onsorejointsanda healthy 100. Movement should be done quickly it
loads the heart. From the fast movements with low load muscle endurance athletes, but their volume does not
increase.Neededformuscledevelopmentandstrengthofthemovement.Butforthe development of joint force
doesnotreplacethenumberofmovements.
Amosovoffersasetofexercisesdesignedforthedefectivespineandtosupporthandsmobility(terminologyof
the author): 1. In the bed, holding his back, throw your feet up to the shin getting a facial. 2. Standing, bend
forwardandtouchthefloorwithyourfingersorhands.3.Therotationalmovementofthehandsoftheshoulder
jointonwardandupward,thenbacktothemaximumamountoftraffic.Theheadisturnedtothebeatmovement
fromrighttoleft.4.Thebendingofthespinetotheside.Palmsglideoverthebodyandlegs.Onedowntothe
kneeandbelow,theotheruptothearmpit.Theheadisturnedfromrighttoleft.5.Raisehandsthrowingpalms
behindhisbacktotouchtheoppositeshoulderbladewithsimultaneoustiltingtheheadforward.6.Therotationof
the body from right to left with the highest traffic volume. Fingers clasped at chest height and hands moving in
rhythm with the body, increasing the rotation. The President returned to the beat of the general rotation. 7.
Alternatemaximumpullingthelegsbentattheknee,totheabdomeninastandingposition.8.Bendingthebody
lyingonhisstomachonthestoolandlegshookedoveranobject,asfarbackforward.9.Squatholdinghandson
thebackofachair.
Each exercise is done 100 times as much as a fast pace. Complex duration 25 min. The first and last two
exercisestodoathome,theotheronthestreet,afterrunning,plus300fingermovements.Theauthorpointsout
thatrunningoutdoorscanbereplacedbyjogginginplacefor10min.Whenthepulseto130beats.min.Should
startwith10movementsandadd10perweek.Youcanaddfirst5movementsperweekor4to10.Runningon
thespottostartwith1minuteandaddoneminuteperweek,for510minutes.MandatoryclassesareonSunday
andSaturday.Fitnesslevelcheckshouldbecarriedoutaftertheendofasixweekcourse.
LydiaBuckiy,assistantprofessorofphysicalrehabilitationICME,MD,doctorofhighercategory.

:2012,38
AmosovM.

KyivPolytechnic

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NationalTechnicalUniversityofUkraine"KyivPolytechnicInstitute",19982016
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