Cardiotonic exercise
go for a walk
Recommended exercise frequency: 65438+ 0-2 hours each time, about 3-5 kilometers each time, 5 times a week.
Walking is the simplest exercise, which can dilate peripheral blood vessels and effectively consume fat, thus lowering blood pressure and benefiting heart health. Walking can also improve the function of cerebral cortex and autonomic nerve, and has a good exercise effect on human blood circulation, nervous system, respiratory system and muscle system. It is a relaxed and pleasant whole-body exercise, which has special effects on many chronic diseases.
double；twofold
Recommended exercise frequency: walk about 3 kilometers a day for more than 30 minutes each time, about 5 times a week.
How fast should I walk? According to the research report, the walking speed is less than 3 kilometers per hour, and walking around 4.5 kilometers per hour is fast walking. Walking is good for preventing aging and senile diseases and keeping healthy. Fast walking can improve myocardial contractility, improve coronary atherosclerosis, lower blood pressure, regulate blood lipid and blood sugar.
jogging
Recommended exercise frequency: at least 30 minutes, about 5 times a week. ?
65438+ jogging or running in situ can effectively improve the cardiopulmonary function of adults aged 08-65. Running exercises can mobilize the whole body muscle groups, make the heart beat faster, deepen breathing, increase vital capacity, make maximum use of aerobic metabolism, and consume fat more effectively. Running can also increase the volume of the heart, increase the total blood volume and increase the density of capillaries, thus providing more nutrition for the body.
The intensity of jogging can be controlled by the number of heartbeats per minute, and the number of heartbeats per minute does not exceed 180 MINUS age.
swim
Recommended frequency: no more than 1.5-2 hours each time, 2-3 times a week.
Swimming can increase the function of respiratory system, expand the range of chest activities and increase the capacity of lungs. When swimming, the force of water and the massage effect of water flow on the skin make it easy for limb blood to flow back to the heart and speed up the heart rate. Long-term swimming exercise can obviously increase the heart volume, contract more forcefully, thicken arteries, increase the elasticity of blood vessel walls and increase the stroke output, which can effectively prevent the occurrence of cardiovascular and cerebrovascular diseases. Heart rate is slow when quiet. Swimming can also stimulate the increase of hemoglobin in the blood that transports oxygen and improve the oxygen uptake ability of the human body.
rope skipping
Recommended exercise frequency: 10- 30 minutes each time, 5 times a week.
Skipping rope can not only accelerate gastrointestinal peristalsis and blood circulation, promote systemic metabolism, prevent various diseases, but also enhance the functions of cardiovascular system, respiratory system and nervous system. It is a very good endurance aerobic exercise specially praised by some foreign fitness experts in recent years.
climb the stairs
Recommended exercise frequency: every time 15 minutes or more, more than three times a week.
Climbing stairs makes blood circulation smooth and enhances cardiopulmonary function. It can increase physical strength and strengthen the muscles of both legs. Research from Switzerland shows that climbing stairs instead of taking the elevator for 12 weeks can reduce the risk of heart disease. After 12 weeks of stair climbing, the waist circumference, body fat content, blood pressure and cholesterol levels of the subjects decreased-these factors are risk factors for heart disease. Climbing stairs can improve the oxygen-carrying capacity of the subjects and improve their health continuously, which is equivalent to reducing the risk of human death 15%.
Ride a bike
Recommended exercise frequency: Ride for at least 30-60 minutes three times a week, and ride for more than10-20km each time.
In the process of cycling, the blood is redistributed, the blood supply to the lower limbs is more, and the change of heart rate is also different due to the pedaling speed and terrain fluctuation. The body is in urgent need of nutrition supplement and waste discharge, so the heartbeat is often 2-3 times higher than usual. Repeated exercises can make the myocardium developed, the myocardial contractility is strong, and the elasticity of blood vessel wall is enhanced. Alternate kicking while riding a bicycle also helps to balance the functions of the left and right hemispheres of the brain, improve its sensitivity and delay the aging of brain cells.
A traditional China Tai Ji Chuan (Tai Ji Chuan)
Recommended exercise frequency: 5 times a week.
Tai Chi Chuan's movements stretch slowly, and the muscles of the whole body relax, so that the heart can get sufficient blood supply, but it will not speed up the heart rhythm and increase the burden on the heart. Tai Ji Chuan through slow, slender, uniform abdominal breathing, make the human lung oxygen enough, gastrointestinal peristalsis get exercise, enhance the function of digestion and excretion, so often exercise Tai Ji Chuan, have a preventive effect on heart disease.