What do you know about ways to boost heart function? What should I pay attention to when training?

Introduction: Heart function is very important, and sometimes some young people gasp for breath before they have walked a few steps, also because they can't exercise their heart function enough. So what should you pay attention to when training to enhance heart function?

1. Keep joggingIf you want to strengthen your heart function, the most cost-effective and convenient way is to keep jogging。The reason why it's a great way to exercise is because as long as you have a pair of suitable shoes to find a way around, then you can start exercising. Moreover, it is a sport that is coordinated throughout the body, and there are many people who are suitable for jogging, and middle-aged and elderly people can also try jogging.

When running, be sure to stretch in advance, especially if you are just starting out. In addition, the time for jogging can be selected in the morning when the temperature is more comfortable, and older people can choose to walk and run for a while when jogging. When the body feels more comfortable, they all choose to jog.

2. Swim more Compared with jogging, some people's knees will be damaged, especially some elderly people, who have osteoporosis, so they can choose to swim at this time. Because swimming has the buoyancy effect of water, it is said that it will not damage the bones of the body, and it is necessary to exhale and inhale vigorously when swimming, and sometimes there is breath-holding training, and at the same time, coupled with the whole body coordination exercise, it has a good effect on improving heart function. However, when swimming, you should pay attention to the time, when you first start swimming, in fact, the swimming time is not long, especially if the physical fitness is relatively poor.

Then you can automatically reduce the intensity of exercise, and be sure to be accompanied and taken care of by someone when swimming, so as to prevent accidents.

Third, there are more and more elevators that can climb stairs, and there are fewer and fewer people who choose to climb stairs. If you live in a high-rise building, there are actually emergency escape stairs, and you can learn to climb the stairs and climb the stairs, but it is very exercised. However, if you have a bad knee, you can try less.

First of all, you should exercise more at ordinary times, you can do push-ups, sit-ups, you can also do some simple yoga movements, you can also lift weights, you can also learn to swim, you must pay attention to the time and degree of training when training, and you should decide according to your physical fitness.

You can do aerobic exercise or exercise lung capacity, you can also climb a mountain, swim, or go for a brisk run, or you can control your diet, all of which can enhance heart function. Pay attention to the amount of training, but also pay attention to the skills of exercise, and also pay attention to warm-up activities.

The first thing is to think more, and then you should also ensure 8 hours of adequate sleep, and then you must pay attention to the combination and light diet, and then you also need to strengthen exercise, for example, you can choose to jump rope through aerobic exercise, and then you can also choose jogging yoga, swimming, you must pay attention to the intensity when training, and you must pay attention to the time.

Aerobic exercise is the best way to build your cardiorespiratory endurance.

Aerobic exercise with the goal of improving cardiorespiratory endurance (the ability of the heart to function) must meet the following conditions in order to play a role in improvement.

Frequency: Exercise no less than 3 days per week, preferably 5 days.

Intensity: Aerobic exercise aimed at improving cardiorespiratory endurance is in the range of 74% to 84% of your maximum heart rate (220-84% of your age).

Activity: Aerobic exercise program involving large muscle groups throughout the body. For example: jogging, swimming, walking, road cycling, etc.

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

Hello, I'm Global Bodybuilding Champion Kai Greene, and here I am best qualified to answer your question. If you want to exercise your heart, you can run, or you can go to the gym for systematic training, it is better to run for an hour, about 10 kilometers, supplement protein half an hour after training, eat protein and milk, and ensure adequate sleep. If you still have questions, please say, please adopt me, thank you.

1. Food.

1. Nuts.

Almonds, peanuts and other nuts are rich in amino acids and unsaturated fatty acids that are good for the heart, which is very beneficial for preventing heart disease.

Coix seed: Coix seed, which is a water-soluble fiber, can accelerate the elimination of cholesterol from the liver, protect heart health, and help prevent heart disease.

Black sesame seeds: Black sesame seeds contain unsaturated fatty acids and lecithin, which can maintain the elasticity of blood vessels and prevent heart disease.

2. Soybeans: common foods to prevent heart disease. Soybeans contain a variety of essential amino acids, and most of them are unsaturated fatty acids, which can promote the metabolism of fat and cholesterol in the body.

3. Corn: corn oil contains unsaturated fatty acids and up to 60% linolenic acid, which is a good cholesterol absorber; Corn in traditional Chinese medicine has a diuretic effect and helps stabilize blood pressure.

2. Exercise. 1. When walking, you can relax your mood and improve your cardiopulmonary function.

2. Resistance exercise and aerobic exercise. Aerobic exercise can effectively improve the patient's exercise endurance, you can choose swimming, running or brisk walking, but you should choose the appropriate exercise according to your own condition and exercise ability, and then slowly increase the exercise intensity, and the exercise time is controlled to 60 minutes. Warm up and stretch before and after exercise.

Resistance exercises mainly include sit-ups or push-ups, which can be gradually increased from small amounts.

Strengthen your heart function 1. Participate in physical exercise within your ability. People who usually do not like to exercise will have premature heart failure for 10-15 years, and the incidence of coronary heart disease will be 1-1 times higher. However, the amount of exercise should not be too large, and it is generally advisable to exercise the heartbeat 50 times faster than usual.

2. Avoid getting emotional. Excessive emotional excitement, such as anger, joy, sadness, etc., will cause blood vessels to constrict, blood pressure to rise, and heartbeat to increase, thereby increasing the burden on the heart. 3. Control your diet.

Obesity can lead to high blood pressure and arteriosclerosis, overeating can induce angina pectoris and myocardial infarction, and some patients who die suddenly often have a full dinner. Fourth, the diet should be light. Too much salt can increase blood pressure, increase blood viscosity and increase the burden on the heart.

It is advisable to choose foods that are conducive to enhancing heart function, such as: hawthorn, strawberry, radish, fungus, jujube, soybean, mung bean, peanut, etc. Eat more foods that reduce the burden on your heart, such as:

Tomato, apple, lotus seed, spinach, winter melon, cucumber, watermelon, mushroom, fungus, jujube, soybean, mung bean, peanut, etc. 5. Increase magnesium intake. Magnesium can prevent the synthesis of cholesterol, inhibit the excitability of nerves, and maintain the normal tensile function of myocardial fibers and the elasticity of coronary arteries.

Magnesium deficiency in the human body can lead to tachycardia, arrhythmia, and obvious myocardial necrosis and calcification"Heart protector"The good name of the city. 6. Eat meat appropriately. Eat red meat (such as pork, beef, lamb, etc.) and eat animal offal (liver, heart, etc.) no more than once a week.

In addition, it is best to eat seafood twice a week, because seafood is not only rich in calcium and potassium, which can lower blood pressure, but also contains substances that greatly reduce the risk of blood clots. 7. Live a regular life and avoid fatigue. Overwork is not only harmful to health, but also increases the burden on the heart.

We have seen many people die in the line of duty, and I have noticed that many of them have heart attacks, because of overnight work, and the youngest is only in his 20s, which is very deplorable. Therefore, it is very important for us to strengthen the protection of the heart. Heart, myocardial infarction, elderly, middle-aged, doctor.

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 pranayama: sit upright, raise the chest and abdomen, adduct the lower jaw, put the right hand in the front area of the left chest, close the eyes, and make the spirit 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:

Engage in an appropriate amount of physical activity, 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 your right hand on the left arm (inside of your forearm, 5 inches above the wrist striae, between the two tendons), and rub it 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)

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.