Hu Dayi (Director of Heart Center of Peking University People's Hospital and Director of Cardiovascular Research Institute) insists on aerobic exercise for at least 30 minutes every day to reduce the cardiovascular burden. Aerobic metabolic exercise can effectively improve cardiovascular health and realize the balance of oxygen supply and demand during exercise. Aerobic metabolic exercise is a kind of lasting exercise, which aims to enhance the human body's ability to inhale, transport and utilize oxygen. During the whole exercise, the inhaled oxygen is roughly equal to the demand. In other words, people need to increase the supply of oxygen during exercise. At the same time of aerobic metabolism exercise, the body itself can meet this demand by moderately accelerating heart rate and breathing, so as to achieve a balance between oxygen supply and demand. Aerobic exercise is moderate in intensity, rhythmic and easy to last. Aerobic exercise is characterized by low to moderate intensity, rhythm, uninterrupted and long duration. Usually, the requirements for skills are not high, and it is convenient and easy to adhere to. Common types of aerobic metabolic exercise include brisk walking, running, cycling, swimming, fitness dancing, doing aerobics, line dancing, skiing and so on. And some low-intensity but long-lasting exercises. No matter who, regardless of age and sex, aerobic metabolic exercise plays an important role in promoting health, strengthening physical fitness and preventing chronic diseases. Balance is the core concept of aerobic metabolic exercise. Balance is the basis of health, including physical activity and static balance, psychological tension and relaxation, and metabolic balance. Aerobic exercise is long, uninterrupted and rhythmic, and the decomposition of carbohydrates and fats in the body is complete and moderate, which can exercise the whole body and improve coronary atherosclerosis. Do heart exercise every day to increase coronary blood flow. Stand naturally, with your feet shoulder-width apart and your arms drooping naturally. Look straight, relax, chin slightly adducted. Toes are like hooks, making them cling to the ground tightly; Eliminate distractions and focus on the field list. Action essentials When inhaling, bulge the abdomen and contract * * *; When exhaling, the abdomen is sunken and relaxed. Inhale and exhale for one beat, continuous breathing 2? Four eight beats (that is, 16? 32 times). Keep breathing naturally. Breathe through the nose or breathe through the nose. ▍ Stand still and prepare for action. Feet shoulder-width apart, arms drooping naturally. Keep your eyes open and relax. The main point of action is to stand still, relax your arms, swing back and forth naturally, and take 60 steps. Hu Dayi (Director of Heart Center of Peking University People's Hospital and Director of Cardiovascular Research Institute) insists on aerobic exercise for at least 30 minutes every day to reduce the cardiovascular burden. Aerobic metabolic exercise can effectively improve cardiovascular health and realize the balance of oxygen supply and demand during exercise. Aerobic metabolic exercise is a kind of lasting exercise, which aims to enhance the human body's ability to inhale, transport and utilize oxygen. During the whole exercise, the inhaled oxygen is roughly equal to the demand. In other words, people need to increase the supply of oxygen during exercise. At the same time of aerobic metabolism exercise, the body itself can meet this demand by moderately accelerating heart rate and breathing, so as to achieve a balance between oxygen supply and demand. Aerobic exercise is moderate in intensity, rhythmic and easy to last. Aerobic exercise is characterized by low to moderate intensity, rhythm, uninterrupted and long duration. Usually, the requirements for skills are not high, and it is convenient and easy to adhere to. Common types of aerobic metabolic exercise include brisk walking, running, cycling, swimming, fitness dancing, doing aerobics, line dancing, skiing and so on. And some low-intensity but long-lasting exercises. No matter who, regardless of age and sex, aerobic metabolic exercise plays an important role in promoting health, strengthening physical fitness and preventing chronic diseases. Balance is the core concept of aerobic metabolic exercise. Balance is the basis of health, including physical activity and static balance, psychological tension and relaxation, and metabolic balance. Aerobic exercise is long, uninterrupted and rhythmic, and the decomposition of carbohydrates and fats in the body is complete and moderate, which can exercise the whole body and improve coronary atherosclerosis. Do heart exercise every day to increase coronary blood flow. Stand naturally, with your feet shoulder-width apart and your arms drooping naturally. Look straight, relax, chin slightly adducted. Toes are like hooks, making them cling to the ground tightly; Eliminate distractions and focus on the field list. Action essentials When inhaling, bulge the abdomen and contract * * *; When exhaling, the abdomen is sunken and relaxed. Inhale and exhale for one beat, continuous breathing 2? Four eight beats (that is, 16? 32 times). Keep breathing naturally. Breathe through the nose or breathe through the nose. ▍ Stand still and prepare for action. Feet shoulder-width apart, arms drooping naturally. Keep your eyes open and relax. The main point of action is to stand still, relax your arms, swing back and forth naturally, and take 60 steps. ▍ Take turns to shrug your shoulders and prepare for action. When standing, your feet are shoulder-width apart and your arms naturally droop. Keep your eyes open and relax. The main point of action is to stir up the shoulders in turn from left to right. The movements should be relaxed and coordinated, and do 8 times left and right. ▍ Practice your upper and lower arms to stand naturally, with your feet shoulder-width apart and your arms raised horizontally. The focus is on the abdomen. Action essentials 1 Exhale first, one arm slowly descends, and the other arm slowly rises accordingly, and both arms always keep a "one" shape. Try to keep a straight line from the top of your head to the tailbone. Return to the preparation action and inhale naturally. Repeatedly, one breath is a beat. * * * can do four eight beats. ▍ Prepare for rowing practice, stand naturally, with your feet shoulder-width apart and your arms drooping naturally. Relax and breathe naturally. Action essentials 1 lunge forward with your left foot, slightly bend your left knee and straighten your right leg; Bend your elbows, palms down, and make a fist. 2 lean forward and bend down, push your hands forward and exhale at the same time; Then straighten your left knee, bend your right leg, straighten your upper body and lean back slightly, pull your arms back as far as possible and inhale at the same time. Like paddling, exhale when pushing forward and inhale when pulling back. Repeat 10 times. Prepare for action. Stand naturally, with your eyes looking straight ahead and your feet shoulder-width apart. Bend your elbow, put your fists (thumb wrapped) on your chest, and tilt your heart downward. Action essentials 1 When exhaling, stretch your arms forward and upward, release your hands and relax your fingers, wrists, shoulders and other joints. When inhaling, take back your arms and return to the prepared action. Breathe in, repeat, do it 30 times. This article is excerpted from "Vascular Life Determines Your Health"/Hu Dayi (Director of Heart Center of Peking University People's Hospital and Director of Cardiovascular Research Institute)/Rainbow Painting Enterprise.