What's the secret of cardiopulmonary exercise? We all know that exercise is good for people's health. Some can exercise heart and lung function, but they should also exercise according to their own situation. What are the secrets of cardiopulmonary exercise?
What's the secret of cardiopulmonary exercise? 1 1. Cardiopulmonary exercise brings joint disaster.
Of course, cardiopulmonary training can improve bone mineral density, so it can help prevent or alleviate orthopedic problems, such as osteoporosis, but let's face it, not everyone is suitable for long-distance running, and the risks of running may outweigh the benefits. In addition, for an obese person who starts running, their extra weight will significantly increase the stress on joints and increase the risk of musculoskeletal problems.
2. Successful cases of cardiopulmonary exercise are often misleading.
Observe a group of people who are suitable for aerobic exercise for the simple reason that you only see success, which may be misleading. When someone experiences pain or injury in aerobics class, they will naturally quit. These courses also include aerobic muscle training activities, such as push-ups or belly rolls, so you can't attribute this positive result to aerobic training.
3. Running on the treadmill leads to muscle imbalance.
Running on a treadmill is biomechanically different from normal running. Because running will pull your feet back, your rear chain muscles only do a little work.
The result of muscle imbalance will promote posture problems and bring musculoskeletal problems, especially low back pain. According to the National Institutes of Health, the number one cause of disability or absence is back pain. You should think twice before you use the treadmill.
For losing weight, cardiopulmonary exercise is not as efficient as diet control.
For overweight people, losing body fat and changing diet are more effective than exercise. In addition, when the body begins to adapt to cardiopulmonary exercise, the body will face training in a more efficient way, and the effect of burning fat will be reduced.
5. Cardiopulmonary exercise inhibits muscle development.
One of the best ways to improve metabolism is to gain muscle. Unfortunately, cardiopulmonary exercise limits muscle development. From the experimental point of view, the athletes with the highest level of endurance have very few muscles.
6. Cardiopulmonary exercise makes you age faster.
Runners often joke. If you want to see yourself at 20, run a marathon and look in the mirror. Here is a terrible fact: aerobic training will increase the level of stress hormone cortisol, increase free radicals, and then increase inflammation, which is related to aging.
What's the secret of cardiopulmonary exercise? 2. Enhance cardiopulmonary function. What sports do we do?
Walking enhances cardiopulmonary function
During walking, the muscle system of the human body can send blood back to the heart and promote blood circulation throughout the body. Especially in the process of walking, the lower limb muscles of the human body have been effectively exercised, which also helps to enhance the metabolism of the whole body. Walking can not only delay organ aging, enhance cardiopulmonary function, but also promote the central nervous system to maintain abundant vitality.
How to do it: Beginners can first control the speed at 3 kilometers per hour, and then gradually increase the walking speed according to their physical adaptation, and control the walking time at 30~60 minutes each time.
Jogging enhances cardiopulmonary function
Jogging can effectively enhance bone density and keep bones young. In addition, keeping the heart rate within a range during running can effectively enhance cardiopulmonary function, exercise muscle strength, consume energy and reduce fat.
How to do it: Take a brisk walk for 5 minutes before jogging, and then start jogging after the body warms up, so as to keep the heart rate around 170- age. Remember to choose a pair of comfortable shoes for yourself to reduce sports injuries.
Swimming enhances cardiopulmonary function
Swimming is a good exercise to enhance heart and lung function. When swimming, the human body is affected by the buoyancy of water, so the resistance of blood circulation system decreases and the blood circulation speed increases. In addition, when swimming, the chest and lungs of the human body are under the pressure of water, and breathing requires more strength. Long-term persistence can deepen breathing and improve vital capacity, thus achieving the purpose of enhancing cardiopulmonary function.
How to do it: It's best to wear glasses when swimming and keep swimming for more than 20 minutes at a time. Older or weaker people can shorten the time appropriately.
Skipping rope enhances cardiopulmonary function
Skipping rope can effectively promote the heart function, make the blood get more oxygen, and help strengthen the cardiovascular system. In addition, skipping rope can also help strengthen the respiratory system and nervous system, and enhance cardiopulmonary function. Jumping rope is a good choice
How to do it: Jogging before skipping helps to raise the heart rate, and then keep skipping at a suitable heart rate 15 minutes or more. Exercise is more effective.
People with good cardiopulmonary function, the heart has good hematopoietic and pumping functions, and the lungs have better oxygen uptake and exchange ability, so that the whole body can get more oxygen supply. However, some people have poor cardiopulmonary function, and they will feel breathless after a little exercise. So what exercise do we do to enhance the heart and lung function?
Climbing stairs to enhance cardiopulmonary function
The effect of climbing stairs is similar to climbing mountains. In the process of climbing stairs, leg muscles can be effectively exercised, and cardiopulmonary function can also be effectively exercised. But it is also for this reason that in the process of climbing stairs, the leg joints will also bear more pressure.
How to do it: climb the stairs to warm up, you can run in place for 5 minutes, and then climb the stairs after stretching your joints. Control the speed when climbing stairs, you can slow down first and then fast. Pay attention to adjusting your breathing when climbing stairs, and you can breathe in two steps or other regular ways. It is better to climb the stairs for 20 minutes.
What exercise can you do to exercise your heart and lung function?
1, jump rope
Skipping rope is really a good exercise. Research shows that skipping rope is beneficial to cardiovascular and cerebrovascular functions and lung functions, and can improve osteoporosis and increase the coordination of nervous system. Sticking to skipping rope can also improve depression and insomnia. Skipping rope can make the blood get more oxygen and keep the cardiovascular system strong and healthy.
Secondly, teenagers are in the period of growth and development. Skipping rope can enhance the functions of cardiovascular system, respiratory system and nervous system, stimulate the secretion of growth hormone, and promote height growth and organ development.
Skipping rope can also exercise muscle strength and endurance, strengthen the body, be agile, stabilize the center of gravity, and make children less likely to get hurt during sports. Besides, many teenagers have the problem of obesity. Skipping rope is an aerobic exercise. Continuous skipping rope can burn a lot of fat, which has a positive effect on losing weight and lowering blood fat.
Step 2 climb the mountain
Climbing a mountain depends on whether it is through a mountain road or steps. If it's a mountain road, it's actually equivalent to running on a slope, which is better for heart and lung exercise than running on the flat ground. If it is a step, please pay attention to protect your knees (going down the step has a great influence on your knees);
If it is good to climb the mountain every day, it is suggested to climb the mountain faster (a good way to exercise heart and lung function), and be careful not to walk too fast when going down the mountain (walk slowly, adjust your breathing to avoid injury); If there is no mountain road, only steps, it is recommended to run at ordinary times and climb the mountain once a week.
Step 3 swim
Swimming can also effectively improve and improve the function of people's cardiovascular system, especially taking part in swimming exercise from an early age, which can promote the development of cardiovascular system, which is irreplaceable by other sports. When people lie flat to stand still, due to the effect of gravity on blood, the blood accumulated in leg veins is about 600 ml, so the heart volume decreases. At this time, the body has to speed up the heartbeat frequency to maintain the blood output of the heart per minute.
This is why people have a faster heart rate and a smaller heart volume (about 600 ml) when standing and lying down. On the contrary, when they change from standing to lying down, the hydrostatic pressure in the body decreases and blood flows from all parts of the body to the chest. Because of gravity, the pressure on the heart is reduced, and blood returns to the heart more easily than when standing, so the heart volume increases (about 740 ml) and the heart rate slows down.
Step 4 ride a bike
Sports human science experts actively recommend outdoor cycling. Cycling can fully exercise human internal organs, enhance cardiopulmonary function and improve endurance, promote metabolism and blood circulation, and delay physical aging. Bicycle is also considered as one of the best tools to overcome heart function problems.
Long-term endurance exercise can reduce the athlete's quiet heart rate-sinus bradycardia, increase the athlete's heart rate reserve and increase the cardiac output by 2 ~ 2.5 times. Therefore, the heart consumes less oxygen during exercise and has higher working efficiency.
This shows that long-term cycling can improve cardiopulmonary function and enhance immunity; When riding a bicycle, legs move, muscles contract and press blood vessels to promote blood flow, and blood is pumped back to the heart from the vascular endings. At the same time, microvascular tissue is strengthened and microcirculation is improved.
5. Ball games
Antagonistic ball games, including football, basketball, hockey and other collective antagonistic sports with direct physical contact, are not only deeply loved by people, but also have high fitness and ornamental value, especially for strengthening human blood circulation and respiratory system, which can enhance human physique.
6. Tai Ji Chuan
The lung is a place for gas exchange, which can increase the activity of diaphragm and abdominal muscle, regulate the respiratory function of intercostal muscle, increase the tension between lung and brain profile, increase vital capacity, increase the contact area between alveoli and capillary wall, and enhance the diffusion ability of oxygen and carbon dioxide.
After long-term exercise, the breathing frequency can be reduced and the breathing effect can be enhanced. The specific performance is that when practicing boxing, "sweat is caught behind your back and you don't breathe." It has a certain preventive and therapeutic effect on chronic emphysema and is suitable for the prevention and treatment of various chronic lung diseases.
7, with the help of fitness equipment
The main types of indoor fitness activities are: power bicycle, in which the exerciser can design a pedaling exercise plan, and master and adjust the exercise load in time according to the related data such as heart rate, speed, distance, time and energy consumption displayed on the screen during pedaling;
Treadmill, according to the relevant data displayed during exercise, controls the way of energy consumption within the scope of aerobic exercise, so as to achieve the purpose of exercising human cardiovascular and respiratory functions; Rowers can exercise the muscles of arms, legs, back and chest, which is a good form of whole body exercise.
People without equipment can choose simple exercise methods such as climbing stairs, skipping rope indoors, playing Tai Ji Chuan on the balcony, doing push-ups, lifting dumbbells and doing gymnastics.
How to improve cardiopulmonary function
1, choose aerobic exercise: effective exercise, such as mountain climbing, swimming, jogging, etc., is needed to exercise cardiopulmonary function. , is continuous, rhythmic, and can be completely obtained.
Exercise, and can improve physical fitness, pay attention to the number of exercises per week, do not fish for three days and dry the net for two days, the interval is too long.
2. Walk more: This method is safe and effective, and it can walk very fast and at a moderate speed. According to the physical condition, insisting on the time and distance of walking every week can effectively improve the cardiopulmonary function, and using more feet can help relieve stress and anxiety, make the brain thinking activities more clear and active, and improve work efficiency.
3. Skipping rope: Skipping rope has less influence on the knee joint than running, and the effect is no less than running. Very effective for cardiopulmonary function and coordination. Sticking to exercise has many benefits for people and can also lose weight. Jumping rope sports props are simple and easy to carry. As long as you stick to it, everything will benefit you.