Cardiopulmonary system: refers to the circulatory system and respiratory system with closely related functions. The cardiopulmonary system is responsible for delivering oxygen and nutrients to tissues, and at the same time expelling metabolic wastes (such as carbon dioxide) from the body. During physical exercise, skeletal muscle metabolism is enhanced and oxygen demand is greatly increased. The body strengthens the activities of the heart and lung system through adjustment to meet the needs of exercise.

Changes of pulmonary system function in physical exercise center;

A) circulation system:

In order to meet the demand for oxygen during physical exercise, the blood flow of exercise muscles will increase, which is the result of increased cardiac output and blood redistribution.

Blood redistribution refers to the decrease of visceral blood flow and the increase of muscle blood flow during exercise; The increase of cardiac output can include the acceleration of heart rate and the increase of stroke output.

B) respiratory system:

transport

During exercise, the breathing frequency of the body is accelerated, so that more oxygen is inhaled and more carbon dioxide is exhaled, and the efficiency of transporting and utilizing oxygen is improved. Long-term exercise can improve the body's ability to transport and utilize oxygen and improve the respiratory system.

Unified function. 1. Prevention of cardiovascular diseases: Cardiovascular diseases are the number one killer endangering human life in the world today. It is reported that one in every two deaths in the United States is a cardiovascular patient, while in China, he died of cardiovascular diseases.

People also rank first. A large number of studies show that participating in regular physical exercise can significantly reduce the risk of cardiovascular disease formation and occurrence.

2. Improve the function of respiratory system: people breathe during physical exercise.

With the deepening of the process, more O2 will be inhaled and more CO2 will be discharged, which will increase vital capacity, reduce residual capacity and enhance lung function. People who exercise regularly have strong physical adaptability, so their breathing appears smooth and deep.

Calm, even and slow, breathing 6-8 times per minute on average, and people who don't exercise breathe 12- 15 times per minute on average.

3, improve the function of the digestive system: physical exercise will enhance the consumption of nutrients in the body, so that the metabolism of the whole body is enhanced, thereby increasing appetite. In addition, physical exercise can also promote gastrointestinal peristalsis and secretion of digestive juice, improve the function of liver and pancreas, thus improving the function of the whole digestive system and providing good material guarantee for people's health and longevity.

4. Improve the function of the nervous system: Human activities are coordinated activities under the control of the nervous system. People who insist on exercising (especially middle-aged and elderly people) often show flexibility, alertness and energy, which is a sign of strong nervous system.

5. Reduce the risk of diabetes: One of the characteristics of diabetes is that people's blood sugar level is very high. If the patient does not control it, it will also cause many other health problems, such as decreased vision and kidney deficiency. Regular physical exercise can control the improvement of blood sugar level, thus greatly reducing the possibility of individual suffering from diabetes.

have

Experiments show that 30 minutes of exercise can reduce blood sugar 12% ~ 16%. Because physical exercise can improve the speed of glucose entering muscle cells and increase the intake of sugar by exercise muscle cells. Benign reaction to islet

The effect of insulin-dependent patients (type I) does not last long, while the benign reaction of non-insulin-dependent patients (type II) can last for a long time. It can be seen that physical exercise is used to control blood sugar and prolong blood sugar.

The benign reaction after exercise is a beneficial thing.

6. Prevention of fractures: Osteoporosis will cause fractures, which will occur in people of all ages, especially in the elderly (especially elderly women).

Studies have shown that regular physical exercise can prevent fractures by increasing bone density and bone strength. Of course, physical exercise also has a positive therapeutic effect on osteoporosis patients.

7. Ability to maintain physical activity: One of the main characteristics of human aging is the gradual decline of physical activity, especially after the age of 60. Facts show that regular physical exercise can slow down the degradation of physical activity ability of the elderly.

8、

Weight control and body shape change: Obesity will affect people's normal physiological functions, especially the increased burden on the heart and shortened life span. If a person's subcutaneous fat exceeds the normal standard 15% ~ 25%, then

Yao, his chance of death will increase to 30%. Because physical exercise can reduce fat, enhance muscle strength and maintain joint flexibility, it can control weight and improve body shape and appearance.

9. Relieve psychological stress: Physical exercise helps to relieve people's psychological stress. Stress is a physical and mental response to the external environment, which comes from all aspects of us, such as work, study, interpersonal relationship, life and so on. Physical exercise can make people forget their troubles and relax.

10, Longevity II, Energy supply during human exercise

1, direct energy during exercise

mankind

The direct energy source of body movement is adenosine triphosphate (ATP), which is a special high-energy phosphate compound in the body. During muscle activity, ATP in muscle is rapidly decomposed into adenosine diphosphate under the catalysis of enzymes.

(ADP) and phosphoric acid simultaneously release energy for muscle contraction. However, the ATP content in human muscles is very small and can only be consumed in a short time. Therefore, if muscles want to continue to exercise, they need to supplement ATP in time. 2. Human body movement

Three main energy supply systems:

① Phosphorus raw energy supply system (ATP-CP):

Creatine phosphate (CP) is another high-energy phosphide stored in muscle cells. When ATP decomposes to release energy,

Immediately after that, CP dissociates energy to supplement ATP synthesis. Because this process is very rapid, oxygen is not needed and lactic acid is not produced. Therefore, it is called non-lactic acid system together with ATP in physiology, also known as phosphorus.

Acid source system. If the ATP-CP energy supply system supplies energy alone, it can last for about 7.5 seconds, and short-term strenuous exercises such as weightlifting and throwing are generally powered by this system;

② Lactic acid system (anaerobic glycolysis system):

while

During strenuous exercise, skeletal muscle energy consumption is not only large but also fast, and aerobic energy supply is insufficient. When ATP-CP is consumed in large quantities, anaerobic glycolysis of sugar begins to participate in energy supply. When the oxygen supply is insufficient, it is oxidized to supply energy.

When the requirement is 2 times and the consumption of ATP-CP in muscle is about 50% of the original reserve, in order to synthesize ATP quickly to ensure the ability of continuous exercise, a large amount of glycogen in skeletal muscle is decomposed anaerobic and produces milk.

Acid begins to form. The anaerobic glycolysis system of sugar is the main energy supply system for 400m, 800m, 1500m running and 100m swimming. Lactic acid system is the anaerobic decomposition of glycogen or glucose in cells to produce milk.

In the process of acid, the energy system that produces ATP is synthesized again. If the lactic acid system is powered by itself, it can last for about 33 seconds. Its final product is lactic acid, so it is called lactic acid energy system. 1

1 mol glucose or glycogen anaerobic fermentation produces lactic acid, which can produce 2-3 mol ATP. This process also does not need oxygen, and the lactic acid produced will lead to fatigue. The system is 1.

The material basis of sports that requires high power output within min. Such as 200 m running, 100 m swimming, etc.

③ Aerobic oxidation system:

Although in glycolysis, energy can be released quickly

And oxygen is not needed, but the amount of re-synthesized ATP in this case is quite small. Sugar, fat and protein are oxidized into carbon dioxide and water under the condition of sufficient oxygen supply, and a lot of energy is released at the same time, which makes ADP recombine.

Into ATP. This process of aerobic oxidation is called aerobic oxidation system. Aerobic oxidation system is an energy system in which sugar, fat and protein are completely oxidized in cells to produce carbon dioxide and water, and then ATP is synthesized.

System. The products are of course carbon dioxide, water and ATP.

Characteristics of energy supply of aerobic oxidation system: (1) 95% of ATP in the body comes from oxidative phosphorylation in mitochondria and is produced by ATP.

The main way is the main energy supply system of human energy consumption. (2) The energy released by aerobic oxidation of sugar is 19 times greater than that produced by glycolysis, so it is more than that produced by glycolysis and more than that consumed by fat.

Small quantity is the most economical energy supply system in the body. (3)

Aerobic energy supply system is an inexhaustible energy source with wide sources, various types and huge reserves. (4) The aerobic oxidation process is complicated and the energy supply speed is slow. Because of the large oxygen consumption, the oxygen utilization rate is high.

Only when the exercise intensity is low and the oxygen supply is sufficient can it be used in large quantities. Therefore, aerobic energy supply system is the main source of energy supply for endurance sports. (5) Maximum output work of sugar and fat during aerobic oxidation.

This ratio is lower than the other two systems.

Therefore, athletes who want to lose weight should follow the principle of low intensity for a long time. This is because during low-intensity exercise, muscles mainly use oxidized fatty acids to gain energy and consume fat.

Let's go With the increase of exercise intensity, the proportion of fat consumption decreases accordingly. Therefore, light, moderate, long-term low-intensity exercise or long-term exercise with heart rate 100- 124 beats/min is most beneficial to lose weight. Exercise time

The interval should be at least 30 minutes, because during aerobic exercise, glycogen stored in the human body is first used to release energy, and after 30 minutes of exercise, it begins to release energy from glycogen to fat.

Transformation, exercise for about an hour, the energy needed for exercise is mainly fat. In short, if you want to lose weight, you need to do moderate to low intensity for a long time (1 hour) at a heart rate of 120- 160 beats per minute.

Above) endurance aerobic metabolism whole body exercise. Such as aerobics, jogging, cycling, long-distance swimming and so on. Third, several exercise methods:

The most basic movement form of human body is rotation-with bones as lever, joints as fulcrum and muscle contraction as power, the human body completes its random activities under the control and adjustment of nervous system.

The mechanical factors that affect the balance stability of human body are (1) support surface (2) height of center of gravity (3) weight,

Momentum theorem: the impulse of combined external force to an object is equal to the momentum change of the object. I =δp。

(1) Running

The natural operation of the human body is the basis of all body movements. For a long time, although people have discussed the significance and function of running, they all think that it is one of the most effective ways for human body to develop and exercise in an all-round way, which can enhance people's physical qualities such as strength, speed, endurance, agility and coordination, and cultivate their will through running exercise.

run quickly

Step is known as the king of aerobic metabolic exercise, which is a comprehensive exercise of the whole body and can achieve the maximum exercise effect in a short time. The technical requirements of aerobic fitness running are not high, and special equipment and venues are not needed, as long as there is one.

Smooth roads and cleaner air can exercise. Nowadays, running has become a popular fitness sport with millions of people at home and abroad, and is deeply loved by people. It is regarded as the best fitness method and "the most perfect fitness".

Exercise. "

(1) Running can protect the heart and enhance cardiopulmonary function.

The heart is an important organ of the human body that is prone to aging, and its normal function has a direct impact on the functions of other internal organs. Medical accreditation

In order to keep healthy, we must first keep the heart function. Middle-aged people are prone to ischemic heart disease, which leads to myocardial ischemia due to coronary artery occlusion, leading to angina pectoris and myocardial infarction. Running exercise can keep good blood circulation of coronary artery.

Ring, long-term running exercise people's coronary artery will not narrow because of the increase of age, to ensure that there is enough blood to supply the myocardium, thus preventing various heart diseases and maintaining good heart function.

(2) promoting blood circulation

Running is a whole-body exercise, which can accelerate blood circulation, regulate blood distribution and eliminate congestion. Through the movement of lower limbs, the human body is pushed forward, and at the same time, venous blood is strongly driven to return to the heart, so as to reduce venous and pelvic congestion of lower limbs and prevent venous thrombosis.

(3) Improve brain function and enhance nervous system function.

Running can regulate the excitement and inhibition of cerebral cortex, improve the function of nervous system, eliminate mental fatigue and prevent neurasthenia. It can also improve oxygen supply to the brain, thus improving brain function and making thinking more energetic. Can play a very good role in regulating the internal balance of the human body, regulating emotions and refreshing the brain.

(4) Increase bone density and prevent osteoporosis.

(5) Promote metabolism and control weight.

run quickly

Walking, especially long-distance running, is an effective way for the body to consume fat, which can decompose a lot of sugar in the body and reduce fat accumulation. This has a positive effect on preventing coronary heart disease, diabetes and cholecystitis. Studies have shown that if the length is moderate.

Running such aerobic exercise can promote the metabolism and decomposition of cholesterol, thus preventing diseases such as arteriosclerosis. For people with weak body, light weight and poor digestion and absorption function, moderate running can survive.

Jump metabolic function, improve digestion and absorption, stimulate appetite, and play an appropriate role in fattening. It can be seen that running is an excellent method to control weight, prevent overweight and treat obesity.

(6) Others

Running can also adjust the internal balance of the human body, adjust emotions, cheer up the spirit, improve material metabolism, promote metabolism, and reduce blood lipid levels and cholesterol levels.

for

In order to achieve the best effect of running and fitness, medical supervision is essential in the process of fitness. Self-monitoring is to observe and record the health status and physiological function changes of fitness runners during running and fitness.

Record. Its contents include subjective feelings and objective examination. Subjective feelings include general feelings, exercise emotions, bad feelings, perspiration, sleep and appetite. Objective examination includes resting pulse, immediate pulse after exercise, weight and blood.

Press wait. Pulse is more convenient and reliable. In order to achieve the effect of exercise, there must be intensity control, which can be reflected by heart rate. During exercise, the heart rate should be increased to the highest and lowest safe heart rate range. Such as heart rate

Failure to reach the minimum heart rate means that the amount of exercise is too small and the intensity of exercise is not enough, which needs to be increased and improved; If the maximum heart rate is exceeded, the exercise intensity is too high and needs to be reduced. The maximum and minimum heart rates can be calculated by the following formula:

Safe heart rate = 220- age; Minimum heart rate = safe heart rate × 60%; Maximum heart rate = safe heart rate × 90%; .

In addition, you should check your physical condition before running, and athletes with heart disease, diabetes and hypertension should pay more attention to the control of exercise intensity and time. Clothing and equipment during exercise should also meet the requirements of exercise. If you want to wear sportswear, running shoes, etc.

If you are on the treadmill in the gym, the objective inspection of self-monitoring can be done by the treadmill. Running indoors can also avoid the influence of external factors such as weather, venues and traffic.

have

Some runners worry that running will make their legs thicker while losing weight. There's no need to worry. As long as you relax and tidy up after exercise, this problem can be completely avoided. There are many kinds of relaxation activities, such as:

After running, lie on your back, first raise your leg to make a 90-degree angle with the ground, retract one leg, and then change the other leg to simulate the action of riding a bicycle. Repeat 10- 15 minutes (the frequency does not need to be too fast), which is helpful for your legs.

The blood on the back of the leg avoids swelling or thickening of the leg due to the retention of metabolites.

(2) cycling:

Like running and swimming, cycling is the most endurance exercise that can improve heart and lung function. it is

Heterolateral dominance exercise and alternating kicking can develop the functions of the left and right brains at the same time, and prevent premature aging and neglect. Because it is a periodic aerobic exercise, cycling will consume a lot of calories, and shaping and losing weight depends on it. Besides, riding a bike

It can also stimulate the secretion of estrogen or androgen and contribute to the sexual function of the human body.

Cycling should also pay attention to the control of intensity and time, and the method is similar to running. Pay attention to self-medical supervision when exercising.

at present

With the development of science and technology, there are also exercise bikes in the gym. The exercise bike simulates bicycle movement, and adjusts the exercise intensity of the exerciser according to the display of the equipped electronic instrument, so as to achieve the purpose of fitness and bodybuilding.

The intensity and time of exercise, even the athlete's heart rate and calories consumed are displayed, which intuitively reflects the effect of exercise. The appearance of exercise bike also eliminates the influence of weather and traffic on bicycles, which is convenient and scientific.

(3) Rowing

Thin people have prominent shoulder blades and look unsightly. This is because the muscles in the upper back are too weak. At the same time, bad postures such as chest hunchback and spinal pain are also related to insufficient back muscle strength. Rowing is the most important exercise in fitness, and it is the strength of back, waist, buttocks, abdomen and chest muscles.

Because boating is a relatively limited sport, many people cannot experience participating in this beneficial sport. Now the rowing machine in the gym makes rowing no longer just appear on the water. Rowing machine is a kind of sports equipment that vividly, truly and accurately simulates rowing. Can fully exercise human muscles such as chest muscles, back muscles, gluteal muscles, waist muscles and abdominal muscles.

no

Friends who have a training foundation can try the action of "rowing in a sitting position", that is, sitting in front of the equipment, putting their feet on the pedals, keeping their backs straight, leaning back slightly, and holding the handles with both hands; After shrinking the back and driving the elbow to pull towards the body,

Square, feel the scapula close to the spine from both sides; Then slowly return to the starting position and do this 12 times. Practice every other day, 2-3 groups each time, each group 12- 15 times. This kind of equipment is usually available in the gym.

Simple fitness equipment in the community can also do similar exercises. If you are a frequent visitor to the gym, you should ask the coach to help you make a back training plan. It generally includes pulling back, pulling down and straightening the upper body forward.

All kinds of movements should be trained with different instruments such as tensioners, barbells and dumbbells. Pay attention to master the correct action standard first, and then gradually increase the load.

(4), step movement

Stepping exercise is a convenient exercise and fitness method, which can improve the cardiopulmonary function, and also has a good exercise effect on the coordination of legs, hips, waist and abdomen and body.

However, we should also pay attention to the control of the amount when doing stepping exercise, especially for middle-aged and elderly people. It is best to take a step-by-step approach to exercise, so as to avoid some people suffering from cardiovascular diseases or respiratory diseases from dizziness, asthma, palpitations and other adverse reactions due to excessive intensity, which makes exercise counterproductive. Strength evaluation is still based on heart rate evaluation.

In addition, because the knee flexion is between 130- 150 degrees when going up the steps, this is the angle with the heaviest burden on the kneecap and the angle that is most likely to cause "knee pain", so don't blindly carry out high-intensity exercise when doing step exercise, and pay attention to the protection of the knee joint.

Now there is also a treadmill in the gym, which is designed to simulate the action of climbing stairs and can directly reflect the movements of bodybuilders. Some treadmills can even set the goal of completion, prompting athletes to insist on a certain amount of exercise.

Also pay attention to the relaxation and finishing activities of the body after the step exercise, and refer to the relaxation method after running.

(5) elliptical machine movement

Elliptical machine is a special equipment to help the whole body exercise, which can promote the cardiopulmonary function of human body. It is a kind of exercise that combines the upper body and the lower body, and trains the human body's coordinated decompression whole body exercise from the exercise process. It is also the best form of joint movement.

Elliptical exercise, especially for middle-aged and elderly people, can reduce the load of knee joint during exercise and make fitness exercise safer.

The function of elliptical machine can help athletes to carry out objective medical supervision, including displaying movement speed, movement distance, athlete's heart rate, heat consumption and so on. , so that athletes can easily understand their own sports state. (6) Exercise with anaerobic equipment

Many men, even women, have a higher pursuit of figure. If they want to strengthen some muscles, they will go to the gym or do anaerobic exercise at home, such as using butterfly swimming machine to exercise chest muscles and biceps brachii exercisers.

exist

When you exercise with anaerobic equipment, you should first understand the key exercise parts of each equipment, and it is best to exercise in a planned way under the guidance of a fitness coach. If the effect is obvious, it should be coordinated in diet, such as taking more in diet.

Protein is good for muscle growth. Finally, after all the above exercises, you should relax and tidy up. Finishing activities after exercise, also called finishing activities, are very good for eliminating fatigue and promoting physical recovery.

Use. However, in sports practice, some people don't pay enough attention to ending activities, because they don't know the significance of ending activities, so they think it is dispensable.

Physical exercise causes a series of physiological reactions of human body.

This reaction will not disappear immediately with the cessation of exercise. For example, when the human body is exercising vigorously, it consumes a lot of energy and needs to take in a lot of oxygen, but many exercises, no matter how much breathing is strengthened, can't be satisfied.

Because of the need for oxygen during exercise, muscles often work under hypoxia during strenuous exercise, especially after exercise stops, internal organs should continue to work to make up for the hypoxia during exercise. Stop moving suddenly

Do not do closing activities; This will not only affect the supplement of oxygen, but also affect the return of venous blood, thus affecting the delivery of the heart, resulting in temporary cerebral anemia, blood pressure reduction and other adverse phenomena. So it is very necessary to organize activities.

Finishing activities should generally include deep breathing exercise and moderate exercise, the amount should not be too large, and actively relax muscles to gradually restore the body to a quiet state. For example, you can lie on your back and lift your legs on the mat after a long run.

Jitter can promote blood return and improve blood supply, which is of positive significance to eliminate fatigue. You can also adjust the excretion of metabolites after physical exercise by walking slowly, taking a hot bath, massage and sleeping.