Do you know any cardio-pulmonary endurance exercises? The normal operation of human body is inseparable from oxygen, and the inhalation and discharge of oxygen mainly depend on our heart and lungs, so improving our heart and lung endurance will make our body healthier. Here, I would like to share with you several methods of cardio-pulmonary endurance exercise, and interested friends will quickly collect them.

Cardiopulmonary endurance exercise 1 1. Breathing with contracted lips: inhale through the nose and exhale with contracted lips, that is, when exhaling, the abdomen contracts, the chest leans forward, and the lips whistle, so that the gas can be exhaled slowly through the narrowed mouth. The inspiratory and expiratory time ratio is 1: 2 or 1: 3. Take a deep breath as far as possible, breathe slowly, and the lips contract moderately without any effort. 7-8 times per minute, exercise twice a day, each time 10-20 minutes.

2. Climb the mountain and exercise the endurance of cardiopulmonary function. Here, I don't mean climbing the mountain once every six months, but once a week as an exercise. The mountain is not high, just like walking normally, climbing up at a constant speed and coming down at a constant speed. It takes an hour for a round trip. Mountain climbing is harmful to the knees of middle-aged and elderly people.

3. Jogging and brisk walking: This is the favorite activity of a group of exercisers, with little intensity and basically suitable for any crowd. After about ten minutes, it was obvious that the heat in the body was heating up. Stick to it for more than 30 minutes, and when you feel slightly sweaty, your cardiopulmonary function begins to get exercise.

4. Swimming. Swimming is the perfect combination of limbs and body, which is not only good for the heart and lungs, but also good for abdominal contraction and body shaping. Swimmers who do a lot of exercise should pay attention to warm-up before entering the water. Once cramps occur, stop immediately and return to the shore quickly.

5. Skipping rope exercises the strength of heart and lung beating. Jump fast, and you can hear your heart thump thump in three or five minutes, and your face starts to sweat. The strength and coordination of the whole body are reflected in a short time, and ten minutes of exercise every day can achieve the effect.

6. Bicycle: Bicycle is also a good training method, but because the lower limbs are the mainstay, the trunk and upper limbs are basically motionless, so the overall cardiopulmonary stimulation effect is general, and more is the acid-resistant training of lower limbs. If you just ride at a constant speed, it's hard to feel breathless and panting, so it's most important to sprint and exercise your heart and lungs.

Cardiopulmonary endurance exercise method 2 1. Choose aerobic exercise to lose weight.

If you want to improve your heart function in your daily life, you can do more aerobic exercise to lose weight. Mountaineering, swimming and running are more common. The main characteristics of this kind of fitness exercise are persistence and rhythm, which can make the human body get enough exercise and show its physique reasonably. If you want to improve your heart function, you should pay attention to fishing for three days. It is best to exercise persistently, at least three times a week.

Training inhalation

You can practice more deep breathing when you are free. Training a few deep breaths can reasonably improve our lung function. When we inhale and exhale, the expansion of the lungs will become smoother and smoother, which ensures that the working ability of every tissue in the body will be greatly improved.

climb the stairs

Climbing stairs is the most convenient activity to improve heart function. You can try not to be an elevator car at work. Climb more stairs, don't underestimate this small fitness exercise, it can reasonably promote the blood circulation system, increase the cardiac output, and the inhaled co2 will increase many times compared with the quiet situation, which can reasonably improve the cardiac function.

Step 4 jump rope

Jumping flies have less influence on the kneecap than jogging, but the actual effect is by no means inferior to jogging, which is very reasonable for heart function and coordination. Sticking to exercise has many benefits for people and can also lose weight. Jumping rope game props are simple and easy to use. If we can persist, it will do great harm.