How to improve cardiopulmonary fitness? How to improve cardiopulmonary fitness

The main way to improve cardiopulmonary capacity is physical exercise, and appropriate physical exercise can enhance the body's physique, enhance the body's immunity, and greatly help to improve cardiopulmonary capacity. And in the process of physical exercise, we should also follow a step-by-step approach, starting with low-volume physical exercise, and gradually increasing the intensity and tolerance of exercise. Initially, you can choose low-volume activities such as walking or swimming, tai chi, etc., and gradually increase exercise, and in the process of increasing exercise intensity, patients should initially be given to evaluate the cardiopulmonary exercise test, and the clinical application of the cardiopulmonary exercise test has the following purposes:

1. Evaluate the subject's maximum exercise load and exertional dyspnea.

2. Evaluate heart disease and respiratory diseases.

3. Medical application.

4. Perioperative assessment of surgery.

5. Conduct the identification of a healthy supervised workforce.

6. It can also be of great help in sports medicine and aerospace medicine.

To improve cardiopulmonary fitness, you can use the following methods:

1. Relax your whole body in a supine or comfortable sitting position and breathe naturally for a period of time. Place your right hand on your belly button and your left hand on your chest.

2. Use the abdomen as a leather ball, inhale through the nose to make the abdomen bulge, pause slightly, and exhale through the mouth until the abdominal wall sinks. About five or six times per minute is sufficient.

Improving cardiopulmonary function can be achieved through enhanced nutrition, moderate exercise, chronic diseases, etc., the specific circumstances are as follows:

1. Strengthen nutrition.

Eating more nutritious foods in your daily life, such as eggs, milk, beef, fish, vegetables, fruits, whole grains and other foods, can improve physical fitness and play a role in improving cardiopulmonary function.

2. Exercise moderately.

You can choose yoga, tai chi, swimming, jogging and other exercises according to your physical conditions to improve your respiratory function, metabolism, and blood circulation to improve your cardiopulmonary function.

3. Chronic diseases.

For patients with chronic diseases such as hypertension, hyperglycemia, and hyperlipidemia, under the guidance of doctors, they can control the disease by taking drugs while paying attention to maintaining a good lifestyle, which can reduce the occurrence of cardiovascular and cerebrovascular diseases and improve cardiopulmonary function.

Oxygen is exhaled from the mouth and then enters the lungs in the body, so the number of activities in the lungs becomes very frequent every day, and the heart is responsible for sending the exhaled oxygen to various organs through the blood circulatory system, so the strength of the heart will also affect the flow of blood. It is also this kind of relationship that makes the body function all the time, so if there is a small problem in one area, then the whole body may be affected.

Cardiopulmonary function refers to the process of oxygen exhaled by a person and the energy produced by the conversion of oxygen. The whole process involves some organs such as the heart, blood vessels, among which the muscles are also a tissue that cannot be ignored, once the lungs and heart in the body have problems, then the muscles will show an atrophic state, the breathing rate will decrease, and the amount of daily exercise will also decrease, which will cause the entire body system to collapse.

How to improve the body's cardiopulmonary function?

The first thing to do is to practice deep breathing. The most beneficial thing about practicing deep breathing many times is that it can increase our lung capacity, so that our lung capacity can be very smooth in the process of expansion and contraction, so as to ensure that the contraction ability of each tissue in our body can be greatly enhanced.

The second thing to do is to learn to jog and walk briskly. This is a favorite exercise for most seniors, but it is suitable for any group of people, through jogging and brisk walking, the first ten minutes will make their body temperature rise a little bit. If you persist for 30 minutes, your body temperature will begin to spread, so that your ** will start to sweat, so as to exercise your cardiopulmonary function.

The third is swimming. This is an exercise suitable for young people, it can not only make the limbs of the body can be coordinated and cooperated, but also good for cardiopulmonary function, because it can greatly increase the lung capacity in the body and make their breathing more natural.

The fourth is Tai Chi. This kind of exercise is very suitable for the elderly, it can make the heart rate of the elderly gradually become stable, and the muscles will show a tight state, thus ensuring a stable heart and lungs. The last one is mountain climbing.

Mountain climbing is a strenuous exercise project, it can make the heart beat faster, sweat volume increase, breathing will be faster, so as to exercise the endurance of cardiopulmonary function, so it is still a good choice, but it is best to do it once a week will be very effective.

In general, doing some methods to improve cardiopulmonary function will be very beneficial to your body, not only for internal organs, but also for personal mood.

1. Choose aerobic exercise

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.

2. Walk more

This method is safe and effective, you can walk fast and at 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.

3. 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 props are simple and easy to carry, as long as you can stick to it, there is no harm.

4. Insist on climbing stairs

It is comparable to the effect of climbing, but it is easier to implement, and if you do not have the conditions to climb the mountain, you can replace it with climbing the building, pay attention to the speed of climbing the building at the beginning, ensure good breathing, and 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.

5. Physical fitness exercise

During physical exercise, muscles are more active, muscles need more blood** to replenish consumed oxygen and nutrients, and at the same time transport more carbon dioxide and metabolites, and the heart's workload increases, resulting in an increased heart rate, increased blood flow, and improved blood circulation throughout the body.

What is cardiopulmonary function

Cardiopulmonary function, the ability of the lungs and heart to transport oxygen to various organs and parts of the body when we inhale oxygen from the air. Good'Cardiopulmonary function can reduce the incidence of various cardiovascular diseases, and for exercise ability, stronger cardiopulmonary function can make people exercise longer, lift more strength, be more explosive, and not easily tired.

Improves cardiopulmonary fitness benefits

Accelerates physical recovery

We all know that after strength training, muscles need 48 hours to recover. But 48 hours, this is just reference data, many people, especially new to fitness, after small muscle group training, sore.

I couldn't go down for three or four days. If more oxygen enters the bloodstream, lactic acid can be quickly eliminated from the muscles, and the stronger the cardiopulmonary function, the stronger the oxygen absorption capacity. If you want to maintain a higher intensity of training, you can't play without good cardio function.

ATP storage in vivo

ATP stands for adenosine triphosphate, which is the most direct energy in the body**. The more muscles you move, the more intense the exercise, and the more ATP you consume. If ATP is depleted, you are exhausted, and the way ATP is regenerated is easy to regenerate in the cells.

Exercise your heart and lungs

Many people are afraid that running and cycling will consume those muscles that are hard to exercise, and regular cardiopulmonary training will not consume your muscles, but will only help you with strength training.

Choice of sports

Aerobic exercises such as running, swimming, combat gymnastics, and skipping rope can help exercise the cardiopulmonary function, so that the cardiopulmonary function can be improved and promoted. And in the gym, circuit training, interval training all contribute to the improvement of cardiopulmonary fitness. It is important to note that when you first start cardio training, you should choose low-intensity aerobic exercise based on the principle of gradual progress.

Frequency of exercise

The frequency of cardiopulmonary training is controlled 3 to 5 times a week, which can be done before and after the start of strength training.

Exercise intensity

The intensity of cardio training should be controlled at 60-80% of the maximum heart rate, and the intensity should be a little wheezing, not sweating.

Exercise time

It is advisable to keep the duration of each cardiopulmonary function training to about 20 minutes.

If you want to improve your cardiopulmonary function, in addition to scientific training, it is best not to smoke, drink less, and maintain the habit of going to bed early and getting up early.