What makes an intense exercise?

The three highs refer to: high blood lipids, high blood sugar, high blood pressure, and exercise for people with three highs is beneficial. Exercise can speed up blood flow, flush the blood vessel wall, increase the elasticity of blood vessels, and speed up metabolism, thereby reducing fat and blood pressure.

However, there is a choice for the exercise of the three highs, if you usually do not exercise much, it is best not to choose intense exercise immediately, you can choose to walk - brisk walking - jogging, the speed is well controlled, not too fast. Other forms of exercise are also available, such as fitness equipment, tai chi, dance, etc. The time for exercise should be chosen, and do not go out to exercise before sunrise in the morning, because the air pressure at this time is low, which is nothing for healthy people, but the three high people may be in danger of life, and if you add exercise, it is even more dangerous.

And the air at this time is the worst of the day. You can divide it into several exercises, each time the time is controlled at 15-30 minutes, if the exercise intensity is small, you can extend it, avoid the time when the temperature is high and the temperature is high. In addition, the diet should be less salt and less oil, and eat more vegetables, fruits, legumes and milk.

People with three highs are most likely to be deficient in calcium, and they can supplement some calcium tablets. <>

In the traditional concept, people with "three highs", heart disease or cardiovascular disease cannot do intense exercise, which is a misunderstanding of many people. In fact, if your exercise intensity is reasonable, it can help lower blood pressure and enhance physical fitness. The exercise cardiopulmonary function test can obtain your anaerobic heart rate and calculate your "target heart rate" through data, which is safe for exercise.

How to ensure the safety of sports, to be assessed by the sports cardiopulmonary function test! Cardiopulmonary function test, also known as CPET, is a clinical testing technology that continuously monitors metabolic indicators such as 12-lead electrocardiogram, blood pressure, pulmonary function, oxygen uptake and carbon dioxide emission from a resting state to exercise load, and is currently the only clinical testing technology that can comprehensively evaluate the multi-system function of the human body in one test. Through CPET testing, doctors understand your metabolic equivalent, maximum oxygen uptake and other important body data, and prescribe exercise for you to personalize the exercise plan suitable for your body.

So as to ensure the safety and effectiveness of the three high groups in sports. The elderly, those with cardiovascular disease, heart disease, or the "three highs" do not need to go through the limit of physical strength to obtain an anaerobic heart rate, and there is no danger. It's best not to say that it's a patient, even if it's a normal person to do strenuous exercise, it's not good for a normal person to do strenuous exercise, and it's too dangerous for a patient with three highs to faint or die suddenly, you can do jogging or yoga and other sports, and the elderly can choose some exercises with a light amount of activity, such as tai chi, and then take a walk.

Generally, it is mainly in moderation. Because the elderly can't exercise a lot. If the exercise in the life of the three high-high patients is moderate, they can control their weight.

If there are too many, it will backfire. <>

First of all, strenuous exercise means that when a person shows high explosive force, high range of movement, high frequency of exercise and let the heart withstand more than the normal level of exercise, and the heart rate of strenuous exercise will be as high or even more than 120 minutes, as long as your heart rate exceeds this level, then you have begun to exercise vigorously. Strenuous exercise has many harms to the body, it will bring overload wear and tear to the knee joints and other places, which is difficult to recover well, and strenuous exercise will also make your muscles sore and tight the next day, and the next day's spirit will drop by half, and more serious may lead to shock.

Strenuous exercise is sometimes caused by doing something that happens very often, such as running with friends, playing badminton, or going to the gymSometimes it happens that you have to exercise vigorously to compete with your friends, and sometimes you are forced to exercise vigorously to accomplish a certain task within a certain timeSo if you are not in a hurry to do something in your daily life, you can slow down and reduce strenuous exercise, even if it is for the sake of our healthy life. <>

The impact of strenuous exercise on the body is visible to the naked eye, and there is also a crucial impact on the problem of mental power, when a person often exercises vigorously or at least three times a day, then their future thoughts and reaction speed will become sluggish, and the body will often make this action, and the brain will be stunned for a long time before reacting, which is a kind of "inhibition" effect formed by the body for self-protectionIt can also cause you to suffer from Alzheimer's disease, insomnia, forgetfulness and lack of concentration. <>

Strenuous exercise itself is an unscientific sport, many people in order to pursue "crash **" often strenuous exercise, do not take their body seriously, this is not right, ** does not rely on this, scientific ** is the best choice.

Strenuous exercise is anaerobic exercise, while normal exercise is aerobic exercise; Strenuous exercise requires a lot of oxygen and water, so that people are physically exhausted, should try to drink more light salt water to replenish body fluids in time, so as not to harm the body! The standard is different for each person, when the heart beats more than 120 beats, it is difficult to breathe, and the saliva is sticky, it means that the limit has been reached. Exercises that make you feel like you're panting at a rapid pace, such as football, basketball, high jump, or fast running, make your heart beat faster and gasp faster.

In this case, you can participate in jogging, walking after meals, etc.; Exercise, avoid strenuous exercise, you can do some aerobic exercises such as jogging, tai chi, etc., and you can also do some exercises in the gym, but not excessively.

One,Strenuous exercise is excessive exercise

Everyone's physical condition is different, and the amount of exercise they endure will be different. For some people, regular exercise is not a problem for some sports. However, there are a large number of people who only exercise for a short time and will sweat profusely, tired, and out of breath, which is a lack of exercise.

After strenuous aerobic exercise, do not sit immediately, there is a lot of lactic acid in the body, which will cause muscle soreness and fatigue, at this time you should do a stretch after exercise. <>

As we often say, strenuous exercise is overexercise, just run two or three laps in moderation, like girls** is to run more and more, beyond the limit.

Second, the disadvantages of strenuous exercise.

Running regularly does have many benefits for our body, but our muscles can be sore after strenuous exercise, especially in the thighs. Generally, do not exercise vigorously, choose an exercise method that suits you, and do not exceed the maximum load of the body. <>

In particular, I would like to remind everyone that when exercising, you can exercise four times a Wednesday, not too much, and there is a limit to the body's endurance. Be sure to do a good warm-up exercise before exercising to prevent strains. If you feel unwell during exercise, you should stop immediately, adjust your breathing, and end your training.

Overdrinking due to thirst during or after exercise, resulting in bloating, stomach pain and other uncomfortable feelings; On the other hand, although some people are thirsty and unbearable, they are still subject to a kind of constraint, and they can only wait for a long time after the end of exercise to dare to replenish water, resulting in dehydration and various diseases. Play basketball for two or three hours, play football for one or two hours, play badminton for one hour, do 40 minutes of aerobics, swim for 25 minutes, jump rope. Jogging.

Basketball. Football. Badminton.

Aerobics. Swimming is a different standard for everyone, when your heart beats more than 120 beats, you have trouble breathing, and your saliva is sticky, it means that your limit has been reached.

Your body has a large amount of metabolism, and you sweat or have poor breathing due to exercise, and you exercise to every muscle in your body, and every muscle is damaged by fatigue, and your body rejects it. Like boxing, marathon, triathlon, etc., are all strenuous sports.

When you run for more than 30 minutes, or play basketball for more than 40 minutes, your heart rate reaches more than 120 beats, you have difficulty breathing, and your saliva is sticky, it means that you are doing strenuous exercise, and you must stop in time at this time to avoid causing great harm to your body.

Strenuous exercise generally refers to long-term and high-intensity exercise, and the situation of strenuous exercise is different for each person, and it is generally judged according to the individual's physique. Ordinary people can count 30 minutes of high-intensity exercise as strenuous exercise.

Run for more than 30 minutes, or cover more than 2 kilometers. An hour of badminton, in general, when your heart beats more than 120 beats, is already a strenuous exercise.

I think as long as it is beyond your ability to exercise, it is called strenuous exercise, it is recommended that you usually do not do too much strenuous exercise, not only will not have the effect of exercise and fitness, but also may pose a threat to your physical health.

Very high-intensity sports, such as vigorous running, jumping, and some basketball and soccer sports, are particularly intensive.

It takes a lot of effort to do exercise, which your body can't bear and will damage your organs.

It is probably that my heart beats very fast, and I will feel out of breath, and all the cells in my body will be moving.

Long distance running, sprinting, high jump, swimming, playing football, mountaineering.

Moderate exercise is very good for our body, because moderate exercise can promote metabolism in the body and make our body young and energetic. However, many people are prone to fall into a misunderstanding when exercising, that is, excessive exercise. Excessive exercise is very harmful to our body, and even endangering our lives.

In the face of novices who don't know much about sports, many people tell them to advocate moderate exercise, not strenuous exercise, and moderate exercise is good for us. So what is "strenuous exercise" that people often hear people say, "don't exercise vigorously"? Here's what I think:

1. The standard of "strenuous exercise" is different for everyone.

Because everyone's body is different, and there are great differences in physical fitness, it is difficult to unify the standard of "strenuous exercise". It may not be good for some people to run 800 meters, but some people run 800 meters just like playing. Therefore, what we often call "strenuous exercise" actually has different standards for everyone, and we must learn to feel the changes in our bodies.

Second, the harm of "strenuous exercise" is very great.

"Strenuous exercise" is very harmful to our body, and many people even lose their lives because of strenuous exercise. Therefore, when exercising, we must be cautious, do not think that as long as it is exercise, it is good, sometimes exercise too much, but it is not a good thing.

3. Exercise moderately to stay healthy.

In modern society, because all aspects of life have become very convenient, many people often do not exercise, and some people even hardly exercise. This is very bad for the body, and I hope we can all exercise moderately to maintain our physical health.

Strenuous exercise generally refers to the exercise that is carried out in a short period of time, with a large amount of exercise or a very heavy exercise load, and a very fast speed. Running a 100m sprint, a 50m swim and a 200m run are all strenuous exercises. Strenuous exercise can improve lung capacity, increase muscle content, and improve immunity, but not everyone can do strenuous exercise, if they have cardiopulmonary insufficiency, some patients with ischemic and hypoxic diseases are not suitable for strenuous exercise.

Your whole body will feel very tired, and you will sweat a lot, which belongs to the kind of exercise that burns fat efficiently, and you sweat profusely after running.

Strenuous running or doing other aerobic exercises to increase the heartbeat is considered strenuous exercise.

Strenuous exercise refers to high-intensity running, jumping rope, and some exercises that make your heart beat faster.

Strenuous exercise is anaerobic exercise, while normal exercise is aerobic exercise; Strenuous exercise needs to consume a lot of oxygen and water, so that people are physically exhausted, should try to drink more light salt water to replenish body fluids in time, so as not to harm the body, the standard for everyone is different.

Exercise exertion refers to excessive exertion. Exercise is an important means to improve health and prolong life. However, more exercise is not always better, and excessive exercise can damage the body's immune function and affect health.

This is because when people exercise vigorously, the body will produce more hormones such as adrenaline and cortisol, when these hormones increase to a certain amount, the ability of the spleen in the immune organs to produce white blood cells can be greatly reduced, resulting in a significant reduction in the activity of A cells, B cells and natural killer cells (NK cells) in lymphocytes, of which natural killer cells can be reduced by 35%.

Strenuous exercise generally refers to physically demanding exercise. Strenuous exercise refers to the exercise that is explosive, has a large range of movements, is frequent, and is confrontational, and puts too much load on the cardiopulmonary function. Under normal circumstances, a heart rate of more than 120 beats per minute after exercise is called strenuous exercise.

Most anaerobic exercise is strenuous exercise, such as running, football, basketball, high-volume equipment fitness, etc.

Precautions after strenuous exercise:

1. Don't sit and rest.

This is a very common practice, after the exercise to feel tired, squatting or sitting down to think that it can save effort and rest, in fact, this is a wrong practice: if you squat and sit down to rest immediately after fitness exercise, it will hinder the blood return of the lower limbs, affect blood circulation, and deepen muscle fatigue. In severe cases, gravitational shock can occur.

Therefore, after each exercise, you should adjust the breathing rhythm, walk and throw your arms, and do some relaxation and adjustment activities to promote the blood flow of the limbs back to the heart, so as to pay off the "oxygen debt", speed up the recovery of physical fitness, and eliminate fatigue.

2. Don't be greedy for cold drinks.

Exercise often makes people sweat, especially in summer, with the consumption of a lot of water, there will always be a dry mouth after exercise, and there is a feeling of urgent need to drink water. However, at this time, the human digestive system is still in a state of inhibition, and its function is low. If you want to be cool and quench your thirst and eat a lot of cold drinks, it is easy to cause gastrointestinal cramps, abdominal pain, diarrhea, and induce gastrointestinal diseases.

Therefore, do not eat a lot of cold drinks immediately after exercise, you can supplement a small amount of plain water or salt water.