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Anonymous users2024-02-12The best way to do this is aerobic endurance training, such as long-distance running, skipping rope, etc.
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Anonymous users2024-02-11Studies have shown that aerobic endurance training is an important means to improve the body's cardiopulmonary function. The following factors should be mastered when exercising.
Common forms of exercise that can enhance cardiopulmonary function: mainly long-distance walking, jogging, tai chi, cycling, swimming and climbing. When choosing an exercise method, you should choose the exercise you like and avoid single.
1. Boring. Exercise intensity: Studies have found that exercise intensity close to 50% of VO2 maximal uptake can improve cardiorespiratory fitness, so this intensity is often referred to as the exercise threshold.
The optimal exercise intensity range to increase cardiorespiratory capacity is 50% to 85% VO2 maximum. However, due to the relative complexity of measuring VO2, heart rate indicators are often used in practice to indirectly indicate exercise intensity. The heart rate values corresponding to the exercise intensity of 50% 85% VOD maxima are 70% 90% of the maximum heart rate, respectively, and the maximum heart rate of a person = 220-age.
According to calculations, the optimal exercise intensity heart rate range for a 20-year-old person to improve cardiopulmonary function should be 140 180 beats per minute.
Duration of a workout: As an exercise to enhance the body's aerobic capacity, a workout lasts for 20 to 60 minutes, and can also be adjusted according to the individual's health condition and exercise foundation. For example, people with poor cardiopulmonary function and no exercise foundation can control the time within 30 minutes when starting exercise, and gradually extend the exercise time with the improvement of cardiopulmonary and cardiopulmonary adaptability; For people with high cardiopulmonary function and a foundation of exercise, the exercise time may take 40 to 60 minutes.
The latest research reports suggest that the duration of exercise can be done in segments throughout the day. For example, two 15-minute moderate-intensity exercise sessions a day would have essentially the same effect as a 30-minute exercise session once a day. In addition, it is necessary to pay attention to the relationship between exercise intensity and exercise time, and the duration of low-intensity exercise is longer than that of high-intensity exercise.
For example, exercising at 70% of your maximum heart rate takes 40 to 50 minutes to effectively improve your cardiorespiratory fitness; And exercising at 80% of your maximum heart rate intensity takes only 20 to 30 minutes. Exercise for about 30 minutes a day, and after a few weeks, you can see a significant increase in aerobic endurance.
Exercise frequency: Healthy exercise for the average person, a 2-week exercise can improve cardiopulmonary function; Exercising 3 to 5 times a week allows the cardiorespiratory function to reach the maximum level of adaptation. The frequency of exercise can vary depending on each person's exercise habits, physical foundation, exercise purpose, etc.
Students have annual medical check-ups, and people also have regular check-ups when they become adults, and cardiopulmonary function is a major part of the check-ups. You may find that classmates or colleagues with good cardiopulmonary function are better at running and have very good physical strength in life. While others become out of breath due to physical work, people with good cardiopulmonary function still maintain very stable breathing. >>>More
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I don't know why you want to exercise the heart and lungs, in fact, the human body is a very, very precise machine, the heart and lungs are extremely important organs in the body, the body's energy distribution system should allocate enough energy and materials to them every day, what we call exercise on weekdays is actually a spontaneous behavior of the body to tear down the east wall and make up the west wall. For example, if you exercise a lot every day, your body may use the energy of your immune system to meet the energy needs of your heart, lungs and muscles, and in the same way, if you are sick, your body will use the energy used by your body to fight off the disease, which is why we will be weak and sleepy when we are not feeling well. If you really want to exercise because of the function, you can choose to jog, so that you can exercise the cardio is very cheap, you only need to buy a pair of running shoes, but you must remember to do it in moderation, otherwise it will take up your strength in other areas.