Can regular exercise lower heart rate? On what basis?

Regular exercise can lower your heart rate. Aerobic exercises, such as jogging, swimming, brisk walking, yoga, etc., can lower the heart rate. Proper aerobic exercise can enhance the heart's reserve capacity and tolerance, thus indirectly lowering the heart rate.

At the same time, it is also important to pay attention to the perseverance of aerobic exercise, and not give up halfway. Exercise for a certain amount of time, such as at least half an hour a day.

Aerobic exercise can raise your heart rate, strengthen your heart, train it to pump more blood with each contraction, and ultimately lead to a slower resting heart rate. Exercising regularly and regularly often causes your resting heart rate to drop by 5 to 25 beats per minute. When jogging aerobically, your heart rate should be between 60% and 80% of your maximum heart rate.

If your maximum heart rate is 200 beats per minute, then your aerobic heart rate zone is between 120 beats per minute and 160 beats per minute. Maximum heart rate is best measured in person for the most accurate results. On the premise of safety, you can check your maximum heart rate by sprinting or climbing.

For the safety of measuring your maximum heart rate, you can also run with the aerobic heart rate that works for most people, which is to run within the range of 130 beats per minute to 145 beats per minute. Since the heart rate is slower, the left ventricle of the heart has more time to congest and more time to deliver oxygen and nutrients to the body and heart muscle, so the heart becomes more efficient in meeting the body's need for energy and oxygen. The average heart rate of a resting person is between 60 and 80 beats per minute.

A professional cyclist or marathon runner may have a resting heart rate of less than 40 beats per minute, while an adult who is sedentary and in poor physical condition may have a heart rate of more than 100 beats per minute.

A woman's resting heart rate will be 8 to 10 beats per minute higher on average than a man under the same conditions. Cardiovascular exercise can increase the number of new blood vessels, and when we make more blood vessels, there are more places for blood to flow, leading to more efficient circulation. To get a lower resting heart rate from exercise, you should do regular aerobic exercise exercises.

You can gradually increase the duration and intensity of your workouts every day, and with longer workouts you can get a lower resting heart rate, while a healthy heart will become stronger at a lower resting heart rate, more efficient in pumping blood throughout the body, less contractions, and lower pulse rate.

Regular exercise can lower your heart rate, because during exercise your blood vessels will constrict, your blood pressure will rise, and people who exercise for a long time will make your sympathetic nerve sensitive; Studies have shown that regular aerobic exercise can reduce the sensitivity of your sympathetic nerves.

Regular exercise can have such an effect, mainly because the heart needs to provide blood supply during exercise, which is why it is like this.

Exercise to lower heart rate methods:

1. Walking: Walking can enhance myocardial contractility and dilate peripheral blood vessels, which has the effect of enhancing cardiac function, lowering blood pressure and preventing coronary heart disease. For people who participate in sports that cause angina, it can improve the condition.

Each walk lasts from 20 minutes to 1 hour, 1 2 times a day, or 800 2000 meters a day. If your physical condition allows, you can increase your walking speed appropriately.

2. Jogging: Jogging or running in place can also improve cardiac function. As for the distance of jogging and the time to run in place, it should be determined by each person's specific situation, and there is no need to force it.

3. Tai Chi: It has a good prevention and treatment effect on hypertension and heart disease. In general, patients with better physical strength can practice old-fashioned Tai Chi, and those with less physical strength can practice simplified Tai Chi.

If you can't play a full set, you can play half a set, and those who are weak and have poor memory can only practice individual movements, and practice them in sections, without having to do it coherently.

1. Walking: Aerobic exercise is those that use large muscles in a sustained and rhythmic manner over time, and walking is a good example. Walks are enjoyable, safe and inexpensive, suitable for almost everyone, walk to work or find time to walk.

2. Cycling: For the heart, the twitching exercise of the thigh muscles is a very meaningful exercise. Both regular bikes and stationary bikes can help improve heart health.

The position of the seat and pedals while riding is very important to prevent injury, so make sure the bike is properly adjusted to fit the user's body.

3. Dancing: Dancing is rhythmic aerobic exercise. All you need to dance is shoes, some space, and a ** that can motivate the user. The ideal heart rate after a good aerobic workout is 120-135 beats per minute.

Fat loss jogging is not the higher the heart rate, the better, because people running with a fast heart rate are prone to cardiac arrest, so fat loss jogging heart rate is better, so there is no need to worry about the human body being harmed.

Cut-off jogging is not about the higher the heart rate, the better; The heart rate of boys and girls is different, so when the heart rate reaches a certain value, it can have the best fat loss effect, and when the heart rate is too high or the heart rate is too low, it will not have a good effect.

Yes, you choose the right aerobic exercise.