What do you know about ways to improve your heart and lungs?

Improving cardiorespiratory fitness is mainly based on aerobic exercise, that is, running, swimming, and cycling. The most intuitive way to evaluate your cardiopulmonary function is how well your heart is supplied with blood. To put it simply, the frequency should be slow and powerful.

To improve your heart and lung fitness, you can do more aerobic exercises, such as running, swimming, push-ups, and especially swimming. Strengthening cardiopulmonary function can effectively prevent heart disease, and regular, continuous, rhythmic exercise is the most effective; As for large-scale exercise, such as weightlifting, it does not promote cardiopulmonary function. Exercises that promote cardiopulmonary function can be broadly divided into three categories:

The first type is exercise with a certain amount of exercise, which is most effective in promoting cardiopulmonary function, such as cycling, swimming, climbing stairs, jogging, brisk walking, climbing, etc. Doing this exercise 3-4 times a week for 30 minutes each time can give great results. The second type of exercise, although not vigorous, is still optional exercise, 3-4 times a week, for more than 30 minutes each time, which can promote cardiopulmonary function.

For example, medium-speed walking, tennis, basketball, etc. The third type of exercise is less intense or not sustained. Although the promotion of cardiopulmonary function is limited, it can still improve muscle tone, reduce mental stress, and burn excess calories.

Among them, gardening, housework, dancing and other exercises with a small amount of exercise, as long as they can be done consistently every day, can reduce the incidence of heart disease.

While there are so many exercise options available, some people with heart disease still have some apprehensions about exercising. It is often reported that some people die of heart disease while exercising. This is caused by excessive exercise.

People who have not exercised for a long time need to follow a way of slowly increasing the amount of exercise. In this way, the risk of exercise can be reduced and the maximum benefit of exercise can be obtained. Diseases in exercise are mostly caused by exercising too much or for too long, especially for people who have not exercised for a long time.

In fact, these are preventable. Before the attack, the heart may have some warnings such as chest tightness, dizziness, difficulty breathing, dizziness, etc. When this symptom appears, immediately stop exercising and seek a doctor's diagnosis.

For people with heart disease, the optimal amount of exercise can be determined by measuring heart rate. 170 minus age multiplied by 90% is the optimal heart rate after exercise. The method of measuring heart rate is to measure the heart rate for 15 seconds immediately after the exercise stops and multiply the value by 4.

After comparison, you can know whether the amount of exercise is appropriate.

If you want to exercise your cardiopulmonary function, you can take the following ways: first, walking exercise, long-term persistence can effectively improve the function of the heart and lungs, and also has the effect of decompression; Second, doing some aerobic exercises, such as jogging, swimming, etc., can not only improve the ability of the heart and lungs, but also effectively improve the body's immunity and enhance the body's resistance to diseases; Third, often climbing mountains or stairs can exercise the function of the heart and lungs; Fourth, cycling.

What I know: Exercise, such as swimming, jogging, and brisk walking are all suitable aerobic exercises, which are of great help to improve respiratory muscles and improve cardiopulmonary capacity. It can be improved through diet, mostly seen in fresh fruits and vegetables, and a reasonable intake of dietary fiber is also helpful for the health of the body, reducing blood lipids, and improving cardiopulmonary function.

The first is walking, the second is swimming, the third is tai chi, the fourth is running, the fifth is jumping rope, the sixth is basketball, and the seventh is playing football, all of which can improve the heart and lungs.

A simple exercise method to enhance cardiopulmonary function, so simple that it will make you suddenly realize!

If conditions permit, you can go jogging in the playground, and the time exercise can be more than 10 to 20 minutes, the medium speed can be 5 minutes, and other sports can also be used, depending on the physical condition; Commuting by bike can improve your heart and lungs if you have limited resources, and whatever you need to do is consistent.

Jump rope in place. Start with 100 and add it slowly. Slowly jump 300 in one breath without making a mistake. Add if you can. However, it is not good for the knees, so you should do a good warm-up exercise.

It's a good idea to consult with a fitness trainer first to create a training plan that works for you. You have to set your own target heart rate according to the aerobic exercise formula first, when you reach the target heart rate when running, you have to maintain 25 35 minutes, I am more convenient on the treadmill at home, the speed and slope of the Johnson treadmill can be self-adjusting, my general speed is 9, the slope is 3, the key to improving cardiopulmonary function is aerobic exercise, mastering this method, running, swimming, and dancing are all effective exercise methods.