Cardiopulmonary endurance level is mainly related to the functions of cardiovascular system and respiratory system, which represents the ability of cardiovascular system and respiratory system to ingest, transport, absorb and utilize oxygen, metabolize and generate energy, and reflects the adaptability of cardiopulmonary function. Cardiopulmonary endurance is closely related to human health and is an important symbol of human health level or physical strength.
Good cardiopulmonary endurance can not only ensure the body to work effectively for a long time, but also ensure that the body can quickly eliminate fatigue and effectively restore its function after work.
People with poor cardiopulmonary endurance are more prone to depression on weekdays, panting after a little exercise, fatigue after long-term endurance activities, and the risk of cardiovascular disease will increase significantly.
Therefore, improving cardiopulmonary endurance can improve the quality of life, improve the ability of labor and exercise, and reduce the incidence of cardiovascular diseases and metabolic diseases caused by unhealthy lifestyles.
The level of cardiopulmonary endurance mainly depends on the ability of human body to absorb and transport oxygen and the ability of muscles to use oxygen.
1. Human body's ability to absorb and transport oxygen: In human body, oxygen absorption and transport are realized through oxygen transport system (respiratory system and cardiovascular system). It is mainly influenced by the ventilation capacity of the lungs, the oxygen-carrying capacity of blood, the pumping capacity of the heart and the redistribution of blood by arterial blood vessels.
2. Muscle's ability to use oxygen: The ability of muscle to use oxygen mainly depends on the characteristics of muscle fiber, the content of mitochondria in muscle fiber, the activity of oxidase and the blood flow in muscle.
It is generally believed that the best way to evaluate cardiopulmonary endurance is to measure the maximal oxygen uptake (VO2max). Many scholars also believe that people's cardiopulmonary endurance can be divided into two aspects: oxygen supply ability and oxygen use ability, and the best physiological indexes reflecting these two aspects are also different. Maximum oxygen uptake reflects oxygen supply capacity, and lactate threshold reflects oxygen use capacity.
Maximum oxygen uptake: refers to the maximum oxygen uptake that the human body can take in a unit time (usually divided into units) when the reserves in the oxygen transportation system have been mobilized and reached the highest level.
Lactate threshold: it is one of the indicators reflecting the level of aerobic capacity, which reflects the percentage of the maximum oxygen uptake actually used by the human body before the sudden increase of blood lactate concentration during incremental load exercise, that is, the utilization rate of the maximum oxygen uptake.
There are many methods to test cardiopulmonary endurance, such as treadmill exercise test, ventilation threshold test, 1.5 mile running test, step test, etc.
This paper mainly introduces the easy-to-operate step test.
Step test is a tool to evaluate cardiopulmonary fitness. Usually, the step test requires the subjects to keep a certain rhythm or walk back and forth on the steps within a specified time (usually 3 minutes). Physical fitness level is evaluated by the instantaneous heart rate after exercise.
The required tools are: 30cm step, timer (3 minutes) and metronome (96 beats/minute).
Exercise according to the metronome rhythm for 3 minutes, go up and down the steps, and measure the heart rate after exercise, and compare it with the table below.
Individuals with good cardiopulmonary fitness are more likely to exercise and their hearts are less laborious; The recovery speed after exercise is faster than that of individuals with low cardiopulmonary fitness. In essence, the lower the exercise heart rate or recovery heart rate, the higher the cardiopulmonary fitness level.
Because the challenge to the heart and lungs is relatively low, this test is not suitable for individuals with high cardiopulmonary fitness level, because this test cannot distinguish between high and extremely high physical fitness levels.
At the same time, it should be noted that the above tests are not applicable to the following four groups of people;
1. Seriously overweight individuals;
2. Individuals with balance problems;
3. Individuals with orthopedic problems (such as knees or waist);
4. Individuals with poor physique and short stature;
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