Cardio requires long term training, what exercises can enhance cardio fitness?

Cardio requires long-term training, what exercises can enhance cardio fitness?

1.Running, running is an efficient way of exercising, which can not only exercise the quadriceps and gluteus maximus, improve the body's basal metabolic rate, but also help the immune system to maintain an active and good functional state, and enhance the body's immunity. The correct way to run is to lean forward 15 degrees.

For exercisers trying to run for the first time, it is recommended to combine walking and running and do the exercise step by step. For people who usually walk, if they want to exercise their body by running, the distance can be halved. It is recommended to exercise 3-5 times a week.

Middle-aged and elderly people should pay attention to their ability when exercising, step by step.

2.Skipping rope exercise, skipping rope has less impact on the knee joint than running, and the effect is no less than running. Very effective for cardiopulmonary function and coordination. Consistent exercise is good for people, and it can also be **. The skipping rope prop is simple and easy to carry. As long as you can persevere, there is no harm.

3.Small jumps on the spot, small jumps in place have a smaller jump amplitude and a faster frequency of about 2 jumps per second. The essentials of the movement are as follows: while jumping, the arms are paddled back and forth with the palms of the hands, and the direction of the arm strokes is the same.

When the arm reaches the front end, bend the elbow and slash the palm towards the chest; In fact, there is a little time difference between the movement of the arms and the jump in this movement. The upper arm is quickly drawn to the chest according to the requirements of the movement, which is equivalent to giving the body a lifting boost. Almost halfway through the stroke, your feet jump quickly.

When you land, paddle your arms behind you, then your feet on the ground, and so on. If you can find a good sense of rhythm, it will be easier to do. This movement is more intense than a high leg raise, even no less than running, but it is also an action that can be done anytime, anywhere, more convenient and easier to achieve.

But also pay attention to the fact that when you first start exercising, the intensity should not be too high, you can jump a little slower or lower, and the intensity should be gradual to avoid unnecessary sports injuries.

4.Climb stairs, if you don't have the conditions to climb mountains, you can use stairs instead. When you're just starting out, pay attention to how fast you climb stairs to make sure you breathe well. If you stick to it for a long time, you can try to increase your heart and lung function by increasing your speed, and pay attention to safety during this period.

Running, swimming, cycling, aerobics, lifting dumbbells and other sports can enhance cardiopulmonary function, but it should be strengthened slowly, and excessive force will increase the burden on the body.

You can try to choose some aerobic exercises, such as running, cycling, swimming, climbing, etc., and running is skillful, each time you run for more than 30 minutes, you should use fast and slow alternating methods, running fast for a while, running slow for a while, these exercises will effectively exercise our cardiopulmonary function.

You can do some aerobic exercises, climbing, running, swimming, playing ball, cycling, these exercises can help us train cardiopulmonary function, increase physical strength and improve immunity, are very helpful.

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.

In order to exercise the cardio and make us physically stronger, we can achieve our goals by sticking to some sports programs. If the conditions are limited, we can choose to climb the stairs in the community building, or we can walk briskly in the community, these exercises can exercise cardiopulmonary work; Running, swimming, climbing and other sports can also improve cardiopulmonary fitness. Although doing more of these exercises can improve your heart and lung fitness, you need to do it every day to have some effect.

How important is good cardiopulmonary function for humans?

The heart and lungs are related to two organs, the heart and the lungs. Being able to breathe is the primary condition for human survival, the lungs are responsible for absorbing oxygen, and the heart is responsible for converting oxygen into energy. When the lungs absorb oxygen, the heart transports it throughout the body to keep the blood circulating, which also injects a steady stream of energy into the muscles.

The stronger the cardiopulmonary function, the more muscle energy a person has, and the stronger the body will be. It can be seen that good cardiopulmonary function can bring a steady stream of energy to human beings, which is very important for human beings.

Why do humans have to improve their cardiopulmonary function?

What sustains us to walk the earth every day? It's the strength of the muscles. If a person's cardiorespiratory function gets worse and worse, oxygen in the body cannot be converted into enough energy, muscles will gradually atrophy, the breathing rate will decrease, people will be less active, and they will have less and less work to do every day.

Only by improving and maintaining good cardiopulmonary function can our body always maintain vitality and make our life have a better development.

Whether it's climbing stairs or climbing mountains, swimming or running, these exercises are all about deep breathing. When humans take deep breaths, they can increase the rate of breathing and inhale more oxygen, so they can improve their heart and lung function.

Do more aerobic exercise, sing more songs, singing can increase lung capacity, which is a good help for the improvement of cardiopulmonary function, and practicing yoga can also improve cardiopulmonary function.

Regular running, jumping rope, swimming, doing sit-ups, push-ups, practicing yoga, these exercises are fine.

Running, cycling, football, basketball, table tennis. These are perfect fits. The effect is also very good.

In competitive sports, long-distance running includes 3,000 meters, 5,000 meters, 10,000 meters and other events, which is a high-intensity exercise with a duration of about 8-40 minutes, and is a full-body vigorous exercise. Therefore, practicing long-distance running is very hard, and you have to constantly overcome the "poles" and constantly struggle with fatigue. At the same time, exercise is very monotonous and boring, and it is not easy to arouse people's interest.

However, long-distance running has a unique exercise effect and is very beneficial to the body.

Long-distance running is the first exercise of the nervous system. People who are often engaged in long-distance running exercise have a particularly strong and stable cerebral cortex and nervous system, greatly improve the coordination ability of various muscle groups and internal organs, and have a tenacious will and the spirit of hardship and perseverance.

The oxygen demand increases greatly during long-distance running, which is about 4 6 liters per minute. 3-5 minutes after starting to run, the oxygen intake can reach the highest level of the individual, which is more than ten times higher than that of the quiet time, and there is a false steady state (that is, the oxygen intake has reached its highest level, can no longer continue to grow, and is in a stable state, but it cannot meet the body's need for oxygen). At the same time, the activity level of respiratory circulatory function is also at its highest level.

The respiratory rate is above 60 minutes, the lung ventilation is about 100 to 140 liters, the heart rate is as high as 180 to 220 minutes, the systolic blood pressure rises to 1 kPa, the diastolic blood pressure decreases to 6 67 kPa, and even endless sounds appear. These changes in respiratory and circulatory function during long-distance running are maintained at such a high level for a long time, and the level of cardiopulmonary function is greatly improved as the body adapts to changes day after day. Therefore, the heart rate of excellent long-distance runners can be as low as about 40 minutes when they are at rest, the stroke volume is 90 ml (less than 70 ml in the average person), the myocardium is hypertrophied and powerful, the maximum cardiac output can reach 30-36 liters, and the heart volume is more than 1000 ml (about 700 ml in the average person).

Breathing slowly and deeply, 8 to 12 times per minute at rest, the absolute value of the maximum oxygen uptake reaches more than 5 5-7 liters, and can reach more than 85 milliliters per kilogram of body weight, while the average person correspondingly only has about 3-4 liters and 50 milliliters. It can be seen that the effect of long-distance running exercise on the level of cardiopulmonary function is extremely significant, much more than other sports. Of course, the average person who does long-distance running does not achieve such a high level of heart function.

But as long as you keep exercising, the level of cardiopulmonary function will also be greatly improved.

Choose aerobic exercise: to exercise cardiopulmonary function needs to do effective exercises, such as climbing, swimming, jogging, etc., such sports are continuous, rhythmic, can be fully exercised, and can improve physical fitness, pay attention to the number of exercises per week, can not fish for three days and dry nets for two days, the interval is too long.

More walking: This method is safe and effective, you can walk fast and at a moderate speed, according to the physical condition, adhere to the walking time and distance every week, can effectively improve the cardiopulmonary function, and use more feet to help relieve stress and relieve anxiety, so that the brain thinking activities become clearer, more active, improve work efficiency.

Rope skipping: Skipping rope has less impact on the knee joint than running, and the effect is by no means inferior to running, it is very effective for cardiopulmonary function and coordination. Rope skipping sports props are simple and easy to carry.

Insist on climbing stairs: It is comparable to the effect of climbing, but it is easier to implement, if there is no condition to climb the mountain, you can climb the stairs instead, pay attention to the speed of climbing the stairs at the beginning, ensure good breathing, persist for a long time, you can try to increase the cardiopulmonary function by increasing the speed, and pay attention to safety during the period.

Other methods include cycling, gym and other exercises, etc., you have to choose the right exercise that can be adhered to for a long time, as long as you continue to persevere, the effect of cardiopulmonary function will be very significant.

Strong cardio and good body! A simple set of "strong lung exercises" to open the chest and smooth the air.

I'm also an enthusiast It is recommended to practice cadence first At least 25 kilometers a day Try to control your breathing as fast as possible No matter how slow you ride, don't forget to control your breathing Challenge your limits every day! After a long time, the endurance went up Remind the landlord that cadence is very important!! The cadence is low, and the legs can't stand it for a long time!

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.

Exercises that can promote cardiopulmonary function can be roughly divided into 3 categories:

Clause. First, it is the most effective exercise to promote cardiopulmonary function with a certain amount of exercise, such as cycling, swimming, climbing stairs, jogging, fast walking, climbing, etc. Engage in this type of exercise for 30 minutes 3 to 4 times a week, and you will receive great results.

Clause. 2. Although the exercise is not intense, it is still a choice of exercise, 3 to 4 times a week, more than 30 minutes each time, which still has the function of promoting cardiopulmonary function. For example, medium-speed brisk walking, tennis, basketball, etc.

Clause. 3. Exercise is not too intense or not sustained, although the promotion of cardiopulmonary function is limited, it can still improve muscle tone, reduce mental tension, and consume excess calories.

Jogging, running at a constant pace for 1 to 2 hours a day, at first you will feel breathless and your heart will beat faster. But if you stick to it, you will feel a rhythm of breathing, which means that your lung capacity is improved, your heart beats normally, and your heart function is strengthened.

The best way to improve your heart and lungs is to jog.