In recent years, sports trends have become popular, but there are hundreds of sports projects. What kind of sports can enhance cardiopulmonary function? In fact, only regular aerobic exercise can promote cardiopulmonary fitness, with a frequency of more than 3 times a week and at least 30 minutes. This method can gradually improve exercise tolerance. Is asthma a disease? It can be checked from two major directions Generally speaking, sports can be divided into three types: aerobic exercise, weight training, and stretching exercise. The biggest difference between aerobic exercise and the other two sports is that the heartbeat will accelerate the heart and lung function and promote blood circulation. In addition, asthma will occur during aerobic exercise, which means that the oxygen is delivered a lot, which can enhance the heart, lung and blood vessel functions.
For the people who did not have the habit of sports, they always felt excited and were not satisfied when they started to exercise, and even wondered if they had problems with their cardiopulmonary function. Dr. Shi Yizhong, director of the Department of Vascular Institution of the Department of Cardiology and Vascular Institution of the Joint Prevention Medicine, suggested that if you have any doubts, you can first clear your heart and lung condition. There is a standardized check for heart and lung function, including the following items:
▸ Heart ultrasound: From the condition of retraction and relief from the heart, evaluate whether the heart function is normal. In addition, the data can also be used to calculate the "cardiac stroke rate", which represents the range of the heart circulating every minute. If the stroke rate is very high, it means that the cardiovascular function is efficient.
▸ Pulmonary function check: Understand the function of lung ventilation and the exchange function of alveolar oxygen and carbon dioxide.
Sports need to be advanced! How to evaluate the strength of the movement? You can evaluate your personal "maximum oxygen capacity" through the above-mentioned cardiopulmonary examination. If there is no problem with the checking value, don't have the excuse to say that you can't move! Shi Yizhong suggested that you can adopt a progressive approach to increase the movement time and strength of the movement to increase your maximum oxygen consumption, and then you can easily complete it by going up the mountain, going down the sea, and climbing the stairs.How to evaluate sports performance? The main judgment of fatigue alone is not accurate. You can observe a key indicator - "heartbeat speed". According to the sports guidelines of the National Health Administration, if you want to improve cardiopulmonary endurance, your heartbeat rate should reach a maximum heartbeat rate of more than 60%, reaching a state where you sweat a little and feel a little breathing but don't get too breathing.
Shi Yizhong provides a method that publics can easily estimate the maximum heartbeat rate, that is, use the formula: "220-year age" to calculate. For example, 70 is (220− 70) = 150 times/min; 20 is (220− 20) = 200 times/min. The resulting value is the maximum active heart rate, and then select the following strength for a change.
▸Low strength: represents a maximum heart rate of 50%, such as slow walking.
▸ Medium strength: represents a maximum heart rate of 60-70%, such as jogging.
▸High strength: represents 80% maximum heartbeat rate, such as fast running.
If the maximum heart rate of a young person at the age of 20 is 200 times/min. If you try to exercise with moderate intensity, your heartbeat will be at least 120 seconds per minute. Don’t think that walking in the park for 3 hours is exercise, because walking will not speed up your heartbeat. It is recommended to choose sports such as jogging, riding, swimming, aerobic dance, etc.
Three principles of aerobic exercise: Only by continuing appropriately can you be beneficial to health. Aerobic exercise will be of certain help to cardiopulmonary function and cardiovascular disease. When the public conducts aerobic exercise, Shi Yizhong suggests to grasp three major principles: the strength must be sufficient, the time must be sufficient, and the frequency must be consistent. For example, if you exercise more than 3 times a week and have at least 30 minutes, it doesn’t matter even if you don’t do it for 30 minutes at the beginning. Take the progressive move and slowly increase the time, increase from 5 minutes to 15 minutes, and finally to 30 minutes. If you can run for more than 30 minutes, you can speed up the running speed and increase the strength of the movement.Aerobic exercise also improves the problem of vascular stiffness. People with three highs and have used stents should also train their cardiopulmonary abilities, unless they are already over 75 years old and have a history of cardiac failure, which is indeed risky under intense aerobic exercise. In addition, if you don’t have enough exercise, just need to be good and don’t be too long. For example, endurance training and marathons are harmful to health. If you feel any discomfort during the exercise process, you should seek a professional doctor for diagnosis as early as possible.
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