Exercise strengthens the heart and lung function, and the lungs inhale oxygen and expel carbon dioxide for the human body to maintain human life activities. The ability of cardiopulmonary function directly affects the activities of organs and muscles in the whole body. Then, let's learn about the exercise to strengthen heart and lung function.
Exercise to enhance cardiopulmonary function 1 1, swimming
Especially in summer, swimming is a very good exercise. On the one hand, it can relieve the summer heat, on the other hand, it can obviously improve the cardiopulmonary function. Because deep breathing during swimming can improve the vital capacity, the heartbeat is gradually accelerated, so that the limbs can get enough blood oxygen, and at the same time, it can exercise the muscles of the limbs and shape the body. It is an exercise that obese people can't miss.
2. Aerobic exercise
Aerobics is a kind of aerobics with music as the background and characterized by aerobic exercise. This can not only relax the mood, ease the mood, but also effectively exercise the whole body. Aerobics generally lasts at least 12 minutes, mainly including sit-ups, barbell exercises, ball back squats, forward kicks, etc.
Step 3 jog
I'm afraid jogging needs no introduction, because it is one of people's favorite sports. Jogging can promote the body's metabolism, excrete metabolic waste with sweating, effectively improve cardiopulmonary function, reduce the occurrence of heart disease, and run out of a healthy figure, which is one of the most effective exercise methods to enhance physical fitness.
Matters needing attention in summer fitness
First, exercise and fitness must be gradual, according to people's needs. It's impossible for everyone not to eat fat. Therefore, we should insist on doing exercise and do enough preparatory activities before exercise to prevent trauma.
Second, choose a fitness program that suits you and stick to it for a long time. Fitness is important, but many people in life are "three-minute fever", so the fitness effect is not obvious. Therefore, it is very important to choose a reasonable fitness plan so that you can stick to it for a long time. Cycling, mountain climbing, brisk walking, playing basketball and football are all good outdoor sports.
Third, the weather is hot in summer, so everyone should pay attention to the time period when exercising, preferably in the morning or at night, and it is more appropriate to choose exercise at this time. Morning exercise must choose a place with a good air environment, which can not only escape the summer, but also make people feel happy. There are many negative ions in the air that are beneficial to the human body and are easily absorbed by the human body.
Fourth, drink plenty of water to keep your body hydrated. At present, the temperature is still low, and people often ignore the importance of drinking water when exercising. In fact, at this time, the climate is relatively dry, and a lot of perspiration is needed during exercise, so at this time, exercise should pay attention to replenish water in time.
The benefits of fitness exercise
First, improve your body shape
The most basic function of fitness is to change your body shape. Through fitness, you can increase or decrease any part of the body (as long as there is muscle tissue) and effectively change its shape, so as to achieve the effect of beautiful figure, and this process can be controlled.
Secondly, it is good for health.
Fitness can stimulate muscles, bones, blood circulation system, respiratory system, endocrine system and so on. It is stronger than general exercise and more effective for improving human health.
Third, delay aging.
Through fitness, you can keep your hormone secretion at a relatively high level, thus achieving the effect of delaying aging. People who insist on exercising, some men can still maintain abundant physical strength in their sixties; Some women in their fifties have the same tight skin and no fat at all, showing the breath of youth everywhere.
Exercise to Strengthen Cardiopulmonary Function 2 How to Exercise to Be Healthy: Repeated Exercise.
This method is very beneficial to improve sports ability and develop physical fitness. When practicing sports with less exercise load, you can use repeated exercises without rest, such as table tennis. When practicing sports with heavy load, you can use multiple (group) exercises.
How to exercise to be healthy: circular exercise
This is a combination of several items or actions with different exercise functions. The method of taking turns to practice plays a good role in developing physical fitness in an all-round way and avoiding single development. In circular exercises, you usually choose familiar simple movements. For example, when exercising at home, you can practice squats, push-ups and sit-ups in turn, while developing the strength of lower limbs, upper limbs and waist and abdomen.
How to exercise to be healthy: changing the way of exercise
This is an exercise method that changes the exercise conditions. This method is very effective in improving the flexibility of the central nervous system, developing the adjustment ability and adaptability of the body, and is conducive to improving the enthusiasm of exercise and overcoming boredom. For example, when running, you can run on the playground, on the street, on the ridge, jogging, running fast, running through the pool or jumping over obstacles.
How to exercise to be healthy: Exercise regularly every day.
Try to keep about 1 hour of physical exercise every day instead of fishing for three days and drying the net for two days. Only by perseverance can we continuously improve the physical quality and activity ability of the human body.
How to exercise to be healthy: from small to large, from easy to difficult
Don't be eager for success when exercising, but choose the right exercise according to your actual situation. Exercise should be from small to large, and practice should be from easy to difficult. Every time you exercise, you should be prepared for exercise first, so that your body can gradually adapt to greater exercise intensity.
How to exercise to be healthy: exercise develops the whole body in an all-round way
When exercising, don't do single or partial exercise for a long time. It is necessary to choose some items that can exercise the whole body or several items separately to achieve the goal of comprehensive exercise. Through exercise, we should not only develop external forms such as muscles and bones, but also improve internal organs such as cardiovascular system and respiratory system.
Exercise to enhance heart and lung function. Exercise the most effective skills.
1, side wall squatting wall
Squatting on the wall has the function of relaxing waist and regulating qi. Long-term exercise helps to relax the waist and joints of the whole body, dredge the meridians and qi and blood of the whole body, and correct the disordered qi and blood in the body. It is a good way to regulate qi and blood. As long as you keep exercising and squat several times a day, you will definitely achieve the goal of getting rid of illness and strengthening your body.
Posture requires facing the wall, feet together, whole body upright, hands drooping naturally, whole body relaxed, and inner joy (the distance between two toes and the wall can be determined according to my specific situation, and gradually inclined to the wall root). When squatting, the body exerts its strength, shoulders are buckled on the chest, the head cannot lean back, and the waist protrudes backwards. Beginners squat down and get up slowly.
When the body is straight up, put your hands on your hips, press your thumb on the "Jingmen point" on your back (12 soft rib end), press the other four fingers on your hips, take a deep breath, and then squat once according to the posture requirements, and gradually reach 30 consecutive squats, preferably twice a day. You can squat anywhere or many times according to the above posture.
2. Walking and running
In ancient times, many people were in favor of walking, relaxing limbs, and walking slowly for hundreds of steps after meals, which would lead to gas loss and food loss, which would grind the stomach and easily rot. Taking a walk in leisure can nourish the heart, and taking a walk before going to bed can help you sleep.
Modern people admire running, which is a normal physiological stimulus to human body and a better way to prevent and treat diseases. As for how fast is the most suitable speed for running and how to control the speed, the researchers believe that running to improve physical function should be carried out according to the situation. After running for 3~4 minutes, the pulse rate should not be lower than half that of running.
Walking and running are the simplest forms of exercise, but whether walking or running, it is important to stick to it in moderation, so as to achieve the effect of health care.
Step 3 massage yourself
Self-massage refers to a method of applying certain massage techniques to certain parts of the body or acupoints, which is suitable for people at all levels and is used to prevent and treat diseases. It can relieve fatigue and cheer up. Enhance muscle strength, smooth joints, promote smooth qi and blood, and regulate spleen and stomach functions.
Prepare to sit still for 3 minutes before the operation, get rid of distractions, have a calm mind and relax all over, then follow your heart, combine movements and carry out natural massage.
(1) press the ear hole with your palms flat, and then suddenly let go. After doing it for more than ten times in a row, massage it from top to bottom with your thumb and forefinger for 20 times (thumb behind auricle and forefinger in front). Massage the earlobe for another 30 times, and the ear feels hot. Once in the morning and once in the evening, it can strengthen the body, eliminate diseases and prolong life.
It would be better if this method could be combined with the action of "singing drums". That is, press the two ear holes tightly with the palm of your hand, put your five fingers behind your head, and then tap the back of your head with three fingers in your hands for more than ten times, or press the middle finger with your index finger and bounce the back of your head with your index finger for more than ten times.
When singing "Tiangu", you should close your eyes from beginning to end, and the technique is from light to heavy. Persist in it, you can get the effect of strengthening your vitality, waking up and preventing ear diseases.
(2) Rub it on the bath surface by hand first, then massage it from the Xiang Ying point on the nose to the bright points on the eyes, then rub it to the Tang Yin point, the temples on both foreheads, and then rub it back to the nose. Massage up and down, left and right in this way will have a refreshing effect.
(3) Rub the sun with your thumb or forefinger to fix the temples on both sides respectively, and make a small-scale circular rotation, so that the stressed part drives the subcutaneous tissue there to make a repetitive, uninterrupted, rhythmic and gentle rotary friction. Has refreshing effect, and can be used for treating common cold and eye diseases.
(4) Rubbing the abdomen with one palm or folded palms, touching the middle cup in a clockwise circumferential rhythm, has the function of strengthening the spleen and stomach.
⑤ Rub your hands and feet. The medial upper limb is from top to bottom, and the lateral upper limb is from bottom to top. The lateral side of the lower limb is from top to bottom, and the medial side is from bottom to top, 3-5 times each. Has the health-care functions of dredging meridians and regulating qi and blood.
⑥ Rub your hands in the wind pool, and then rub them back and forth in the wind pool and wind room around your neck for 30 times, which can refresh your mind and treat colds, headaches and cervical spondylosis.
⑦ Rub Shenshu's palm against both sides of the waist from top to bottom to the lumbosacral part, which will make you feel warm, strengthen your waist and kidney, and can treat low back pain, frequent micturition and other symptoms.
⑧ Wipe the spring. First heat the palm of your hand, and then rub the Yongquan point of your foot respectively. This method has health care function and is often used to treat neurasthenia and insomnia.