Paying attention to exercise on weekdays, running properly and sweating can keep your body and mind healthy.
Recently, a survey conducted by the School of Medicine of the Chinese University of Hong Kong showed that having a good lung function similar to that of an athlete's "long airbag" or "giant lung", the mortality rate and the probability of suffering from various long-term diseases such as diabetes, heart disease and hypertension are relatively reduced. The cardiopulmonary function of converting oxygen into energy refers to the ability of people to absorb oxygen and convert oxygen into energy. The whole process involves the function of the heart to produce and pump blood, the ability of the lungs to take in oxygen and exchange gas, the efficiency of the blood circulation system to transport oxygen to all parts of the body, and the function of muscles to use this oxygen. Good cardiopulmonary function also reflects that the main functions of the body can run healthily, so it can be inferred that the probability of suffering from chronic diseases such as cardiovascular diseases, endocrine system diseases and respiratory system diseases is low. Modern people do exercise, in addition to fitness, more to reduce fat and lose weight; In addition, exercising heart and lung function should also be one of the purposes of exercise. How to exercise heart and lung function, make yourself healthier and prevent various diseases? Aerobic exercise can exercise cardiopulmonary function. Generally speaking, moderate exercise that reaches 60% to 70% of the highest heart rate (that is, 220 MINUS a person's age) has the best effect of reducing fat. In exercise, 40% of energy consumption comes from fat and 60% is carbohydrate. If you want to exercise cardiopulmonary function, you need to do strenuous exercise with a maximum heart rate of more than 70%. At this time, the energy consumption is 90% carbohydrate, 10% fat. For example, obese people need to exercise to lose fat. Although strenuous exercise consumes a lot of calories, it is not suitable for rushing to do too strenuous exercise at first, because their cardiopulmonary function can't cope; Or it is necessary to reduce fat through moderate exercise and improve the basic cardiopulmonary function, and then gradually lose weight, so as to enhance the amount of exercise, exercise cardiopulmonary function and further improve the effect of reducing fat. Most people don't know what level of their cardiopulmonary function is, so before starting proper exercise and gradually improving their cardiopulmonary function, they must carry out cardiopulmonary function tests to evaluate their physique and physical condition. According to the advice of American Sports Medicine Association (ACSM), men over 45 years old and women over 55 years old need to have a doctor at their side in case of emergency. In addition to measuring oxygen uptake with instruments, it can also be evaluated by climbing stairs, running back and forth, or running for a specific distance such as 2.5 km or 1 km. Because people are affected by the change of fat ratio and exercise amount, the cardiopulmonary function of ordinary people will decrease slightly with the increase of age, with men decreasing by 0.46 units a year and women decreasing by 0.54 units. Experts suggest that urbanites should do more moderate exercise and constantly improve the level of cardiopulmonary function in order to maintain physical and mental health. The advantage of long balloon is more heartbeats: due to the thickening of heart muscles, the strength increases, each heartbeat is more efficient, the static heartbeat decreases, the ventricular volume increases, the total blood volume increases, and the normal heartbeat can be restored after exercise. Blood pressure: Because the heartbeat is more effective, and exercise helps to lower cholesterol and avoid the increase of blood pressure caused by blood vessel blockage, the static blood pressure drops or tends to be normal. Breathing: the static breathing depth is enhanced, alveolar blood vessels are increased, and the gas exchange function is enhanced, so that each breath is more effective and the breathing frequency is reduced. After exercise, you can quickly return to normal breathing frequency without panting like a cow. Insisting on exercise is beneficial to the development of cardiopulmonary function. People who insist on long-term physical exercise are in good health. A healthy body and good physique are completely supported by strong cardiopulmonary function.
The exchange of gas through the lungs (respiratory organs) is called external respiration. However, the process of continuously delivering oxygen and nutrients to all cells of the human body is also called respiration, which maintains the metabolism of the human body. Therefore, the quality of cardiopulmonary function is directly related to the strength of human metabolic function and the speed of recovery after fitness exercise.
Fitness exercise makes people's heart beat faster and stronger, cardiac output per minute increases, and myocardial microcirculation expands in an all-round way; During exercise, the carbon dioxide produced by muscle activity stimulates the human respiratory center, which accelerates the respiratory frequency and increases the vital capacity. At the same time, exercise respiratory muscles (diaphragm, extracostal muscles, intercostal muscles) and respiratory auxiliary muscles, especially the diaphragm's up-and-down movement increases. Long-term exercise can increase the weight and volume of the heart, slow down the resting heart rate, thicken the ventricular wall of the myocardium, and make every contraction powerful. People who exercise regularly may have a heart rate of only 40-50 beats per minute when they are quiet, and the highest heart rate can reach 220 beats per minute when they exercise vigorously. When the maximum heart rate of people who lack exercise exceeds 190 times per minute under pressure, they will have collapse symptoms such as nausea, vomiting, dizziness, pale face and cold sweat.
It has been reported in literature that after girls stopped physical exercise 10 years, the average oxygen intake decreased by 29%, but the heart volume did not change, indicating that adolescent exercise still has a far-reaching impact on the cardiopulmonary function of adults, which is of great significance to the promotion and enhancement of physical fitness. * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * The first one is running and cycling. Just practice three times a week. It's best to keep running or cycling for about 30 minutes at a time. After running for five minutes, my back and forehead began to sweat. Of course, it varies from person to person and can be flexibly controlled according to one's own physique, but the heart rate cannot exceed 180 or be lower than 120. Running and cycling can be done one at a time. If you find it boring to do only one, you can do it alternately 15-20 minutes. Aerobic exercise is also possible, which is very helpful for cardiopulmonary function, coordination and physical exercise. I am a simple runner, and running is very helpful for heart and lung function. I skipped rope for half a month, 3000-5000 a day, and then I switched to running, 5-7 kilometers a day, about 30 minutes, 4-5 days a week. Total * * * less than 3 months, now at rest, the pulse can be reduced to 5 1 and 2 beats/min (originally 65-70 beats). The resting pulse of regular long-distance runners and some long-distance runners can even drop to 40 times. Therefore, to test cardiopulmonary function, you can lie in bed and take your pulse before getting up in the morning. With the increase of exercise days, you will find that your pulse is getting slower and slower, which is the performance of improving cardiopulmonary function. If you are on a business trip, you can choose skipping instead. Skipping rope is also a very good aerobic exercise, and it occupies a small area, which has less influence on the knee joint than running, but the effect is no less than running. Very effective for cardiopulmonary function and coordination, especially suitable for women. Take a skipping rope on a business trip, and the hotel can exercise in a few square meters. Skipping rope can also be practiced at ordinary times. In addition to going to the gym for 3 days, you can also take out 1 day to jump rope for 30 minutes every week. If time permits, it is more suitable for young people to exercise four days a week. In addition, you can climb stairs. If the hotel has a clean and ventilated corridor, climbing stairs is also a good way to exercise. If these are inconvenient, you can also blow balloons. Blowing balloons is especially effective for lung capacity exercise. Blow 50 balloons continuously every day, which is equivalent to jogging 10- 15 minutes. And you can practice anytime, anywhere. In fact, practice lung capacity, and you can also blow more balloons to exercise when you are free. Improve heart and lung function, as long as you keep exercising, you will see the effect in 2-3 months. * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * 3-5 minutes after the start of running. At the same time, the activity level of respiratory and circulatory functions has reached the highest level. The respiratory rate is above 60 beats/min, the pulmonary ventilation is about 100- 140 l/min, the heartbeat frequency is as high as 180-220 beats/min, the systolic blood pressure rises to 24-26 and 7 kPa, the diastolic blood pressure drops to 6.67 kPa, and even endless sounds appear. These changes in respiratory and circulatory functions during long-distance running have been maintained at such a high level for a long time. After day-to-day exercise, physical fitness changes and the level of cardiopulmonary function is greatly improved. Therefore, the heart rate of excellent long-distance runners can be as low as 40 beats/min, the stroke output is 90 ml (generally lower than 70 ml), the cardiac muscle is thick and powerful, the maximum cardiac output can reach 30-36 liters/min, and the heart volume exceeds 1000 ml (generally about 700 ml). Take a deep breath slowly. When quiet, it is 8- 12 times per minute. The absolute value of the maximum oxygen uptake is above 5.5-7 liters/minute, and it can reach above 85 ml/minute according to the weight per kilogram. The average person is only about 3-4 liters/minute and 50 ml/minute. It can be seen that long-distance running has a very significant effect on the level of cardiopulmonary function, which greatly exceeds other sports. Of course, people who are generally engaged in long-distance running exercise can't reach such a high level of heart function. But as long as you keep exercising, the level of cardiopulmonary function will be greatly improved. * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * In addition, while eating iron-containing foods, we should also eat more fruits and vegetables rich in vitamin C, which is more conducive to the absorption and utilization of iron.