How to exercise the heart s capacity, how to exercise the heart

Exercise your mental endurance, familiarize yourself with "The Weakness of Human Nature" Carnegie Exercise your body, recite Buddhism, read scriptures, learn Buddhism, cultivate a pure mind, a pure mind, generate wisdom, and practice yoga; Nam no Avalokiteshvara Bodhisattva perseveres, practicing meditation or yoga and meditation every day; Yoga effect, 1Sculpt the perfect curves and improve the flexibility of the body for an elegant and glamorous temperament 2Stabilize the nervous system, regulate the female endocrine system, nourish and strengthen the female reproductive system, and prevent and improve diseases; Promote the normal secretion of mongolica and strengthen the lymphatic drainage function 3

Promote blood circulation, nourish**, reduce wrinkles, make ** and muscles elastic, delay the aging process, and delay the arrival of menopause 4Adjust the weight of the human body in both directions, so that the fat person **, the thin person is plump, 5Relieves and relieves mental stress and tension, achieves physical and mental balance, and improves sleep quality 6

Prevent various diseases such as insomnia, constipation, migraine, spondylosis, arthritis, menstrual discomfort, indigestion, gastrointestinal depression, memory loss, .........7.Effectively increases vitality, vitality and prolongs life 8Effectively develop creativity and enhance memory 9

Effectively improve thinking skills and concentrate 10Strengthens immunity and strengthens resistance to diseases 11Stabilize your mood, have a positive attitude, be confident and optimistic, have a peaceful and quiet heart, and become more patient 12

Increased self-control (both physical and mental), and the ability to relax and resist the effects of negative emotions at any time 13Eating habits will also change unconsciously, and the food that the body needs will be naturally consumed. 14.

Practicing yoga can also create a pleasant feeling and have an affinity.

Teach you an exercise method, which is most suitable for exercising the heart's endurance: 1. Feet are shoulder-width apart, hands are crossed 2, squat down slowly, upper body is maintained, and you can't bend 3, and then slowly stand up Pay attention to the speed must be slow, it's okay.

Remember.

When the heart is exercising vigorously, it will speed up its contraction to achieve the effect of exercise. I don't know what kind of physical condition you have? In fact, there are still some details to pay attention to, normal young people should pay attention to the number of heartbeats when exercising, according to their respective ages, this can be found on the Internet by the way, and it cannot be skipped fast.

You can try. 1) Aerobic jogging for 40 minutes, accelerating in the middle, then decelerating, then accelerating... In this way, running is probably the best exercise for the heart.

Note: Monitor the heartbeat, do not overdrive;

If you are too tired, you can't exercise, it will damage the heart, and you will regret it for the rest of your life if you don't get angina.

Because I don't know your specific situation, I can only talk about it like this.

From the point of view of traditional Chinese medicine, the theory of sports and fitness advocated by Westerners is unscientific, because the exercise process mainly relies on the limbs and nervous system, and the exercise itself has positive significance for the growth and development of muscles and bones, but exercise ability and physical fitness are two categories, for example, athletes are not necessarily stronger than ordinary people. For the maintenance of internal organs, pay attention, it is maintenance, not exercise, because in fact, there is no reason that exercise will become stronger, vitality is the foundation of life, everyone is born with a certain amount of true yuan, and the consumption is a little less, so Chinese medicine has never only focused on nourishment, not exercise.

The only way to maintain the internal organs is to learn to nourish qi, keep the spirit inside, and the qi can move freely, and the qi and blood will be connected, so that all kinds of nutrients will be sufficient, and all kinds of garbage can be eliminated. If you have a bad heart, don't overexert your heart, learn to calm your mind, calm your mind, and maintain a good attitude is the top priority in Chinese medicine theory.

Hope it helps!

Exercise the lower pericardial meridian, which is the inner side of the arm, which can be massaged, or shaken hands, etc.

Go to the deep mountains and wild forests and do exercise.

If there are no other heart problems, you can continue to participate in high-intensity aerobic exercise, as for sit-ups, push-ups and dumbbells, the effect on improving cardiopulmonary function is very limited, and it is mainly to exercise strength and muscle.

You mentioned running, which is one of the exercises to improve cardiopulmonary fitness, and if you have been running for an hour every day, your cardiopulmonary function will definitely improve, and it will not be bad.

Running and cycling are good aerobic exercises, exercise the heart and endurance, as long as you persist, the heart function will be greatly improved, and the heart rate will be lowered, not faster than others, but slower than ordinary people.

In short, it is best to go to the gym to run and ride a bike, which are the most useful exercises for exercising cardiopulmonary fitness. The gym is full of people who work hard, no one will pay attention to you, nothing.

How to easily exercise your heart at home? Is there any good way, hurry up and take a look.

Aerobic exercise can increase your cardiopulmonary function For example: jogging, cycling, swimming, but the time should be kept at more than 20 minutes, and the frequency should not be too slow, aerobic exercise refers to the whole body in an aerobic environment to keep the heart rate at 60%-80% of the normal heart rate, moderate exercise Actively participate in appropriate physical activity. Maintaining regular and appropriate exercise is beneficial to enhance heart function.

Every morning, do a moderate amount of aerobic exercise, such as jogging. But it's best to keep the time to 15-20 minutes, you don't need to be very fast, and you don't need any sprints, but don't stop and walk during the run.

Aerobic exercise can increase cardiorespiratory fitness, such as jogging, cycling, swimming, climbing, tai chi, etc.

Exercise intensity can be based on the "220-age" formula. For example, if you are 30 years old, your maximum heart rate is 190. This is a relatively safe formula, especially for people who don't exercise enough.

Exercise of the heart ——

1. Meditation and pranayama: sit upright, straighten your chest and abdomen, adduct your lower jaw, put your right hand in the front area of your left chest, close your eyes, and enter a state of tranquility. Slowly adjust your breathing so that the breathing speed is slow and deep, and then gently rub your heart clockwise with your right hand according to the speed of breathing, exhale and inhale into a breath, massage one lap with one breath, and massage 36 laps.

This method has the effect of running qi and blood and nourishing the heart.

2. Exercise to nourish the mind: carry out an appropriate amount of physical exercise, such as walking, jogging, tai chi, swimming, etc., and choose the way and amount of exercise according to the specific conditions of your body. Moderate exercise promotes the health of the cardiovascular system and enhances the function of the heart.

3. Heart care exercises:

Press Neiguan acupoint: sit upright, press your right hand on the Neiguan acupoint of your left arm (inside of your forearm, 2 inches above the horizontal stripe of your wrist, between the two tendons), and press and knead vigorously 30 times; Then use your left hand to rub the Neiguan acupoint in your right arm 30 times.

Press the Xuanmen acupoint: press the right hand on the Xuanmen acupoint of the left arm (the inside of the forearm, 5 inches on the wrist striae, between the two tendons), and press and knead vigorously 30 times; Then use your left hand to rub your right arm 30 times.

Kneading the front area: Place your left hand on the front area of your left chest, press your right hand on your left hand, and massage 30 times clockwise, then 30 times counterclockwise. It has the effect of dredging qi and blood, regulating the heart, and enhancing heart function. （yuan_t)

Money is not in a hurry, and only with a strong heart can you make a profit in the capital market.

Swimming, running, push-ups and whatever.

Another important cause of heart disease is lack of exercise. People who live in the same environment and sit still are twice as likely to have coronary heart disease than those who are constantly active.

What are the benefits of exercise for the heart? Exercise can promote the expansion, lengthening and increase of small blood vessels in the heart, improve the oxygen supply to the myocardium, and improve lipid metabolism in the blood. Exercise also helps to improve myocardial metabolism, increasing the working capacity of the heart muscle and the metabolic function of the heart.

In addition, it can also improve the fibrinolytic activity of the blood, prevent excessive blood clotting, and help prevent and delay the development of atherosclerosis.

Physical activity table.

1. Walking: Walking can enhance myocardial contractility, dilate peripheral blood vessels, enhance heart function, lower blood pressure, and prevent 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 heart 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.

Physical Exercise Precautions:

1 Anyone whose heart beats more than 100 beats per minute 10 minutes after the end of exercise should not increase the amount of exercise and should reduce the amount of exercise appropriately according to the situation.

2 The amount of exercise should be from small to large, from short to long, step by step.

3. Eat and exercise at least 1 hour apart.

4 The most suitable temperature for exercise is 4 30.

5 If you experience dizziness, headache, palpitation, nausea, vomiting and other uncomfortable symptoms during exercise, stop immediately and seek medical attention if necessary.

In addition, it is important to note that it is not advisable to exercise early in the morning. According to the determination of foreign scholars, 6 a.m. to 9 a.m. is the most dangerous time for coronary heart disease and cerebral hemorrhage, and the incidence rate is more than three times higher than that of 11 a.m. In addition, the sympathetic nerve activity of the human body is higher in the morning, and the consequent increase in bioelectric instability can easily lead to arrhythmia, which may lead to ventricular fibrillation and sudden death.

Also, a person's arterial pressure is higher in the morning, increasing the likelihood of atherosclerotic plaque rupture, leading to the onset of acute coronary syndrome. Therefore, when doing physical exercise, we should avoid the "peak period" of cardiovascular events and arrange the time to be carried out in the afternoon and evening.

Exercising heart function is mainly strengthened by anaerobic exercise and aerobic exercise.

Anaerobic exercise can highly enhance the function of the heart, especially sprinting, long jump, muscle strength and other exercises to improve the function of the heart during high-intensity exercise.

Aerobic exercises such as running and jumping exercises can improve cardiorespiratory endurance and can effectively improve the function of the heart.

People with heart disease must pay attention to the following issues when participating in sports.

One. Aerobic exercise should be done. Various types of exercise can improve the condition of people with heart disease, but moderate aerobic exercise works best.

The so-called aerobic metabolic exercise is an exercise involving large muscle groups, such as jogging. Swim. Come on.

Do tai chi. Cycling, etc.

These whole-body exercises focus on organs and tissues involved in oxygen inhalation (e.g., the heart. Lungs and blood vessels), strong and accelerated breathing during exercise, so that the lungs inhale more oxygen for the heart and blood vessels to use, thereby promoting metabolism and accelerating the recovery of coronary artery and myocardial lesions. Moreover, consistent aerobic metabolic exercise can improve the strain of the heart and reduce the chance of sudden cardiac death.

Two. The way of exercise is exquisite. Exercise for heart disease patients should be gradual, moderate in intensity and consistent.

Activities should be based on whole-body exercise. Movements should be slow and rhythmic, with natural breathing, muscle relaxation, and avoiding abrupt amplitude changes over a long period of time, such as leaning forward. Lean back.

Excessive bowing of the head; Strenuous exercise is prohibited.

It is not advisable to choose a vertical posture for exercise. Exercises must be done in a horizontal position. In other words, don't stand.

Doing exercises while sitting; Swap to lying down. Do exercises on your stomach. This is because the upright exercise requires the heart to pump more blood upwards, which increases the burden on the heart. The parallel movement smoothly controls the blood at the same level as the heart, so as to effectively and effortlessly strengthen the blood circulation of the blood vessels around the heart and promote the repair ability of damaged organs.

People with heart disease should not do local muscle activities (such as upper or lower limb exercises), such as using dumbbells, when they are doing indoor activities. Tension device. Exercise on single parallel bars, etc.

Although local muscle activity is not as much as general activity, it is more likely to induce heart disease. Heart disease patients are not prone to heart disease when doing whole-body exercise, when local muscle activity, local muscle vasodilation, most of the inactive muscle vasoconstriction, blood pressure instead rises, increasing the burden on the heart.