1. Exercise type: Walking, jogging, cycling or exercise bike, swimming and other sports are more suitable for patients with coronary heart disease. Because these sports belong to low-intensity sports, endurance sports are the main ones. Long-term exercise can improve the oxygen carrying capacity of the body and improve the cardiopulmonary function.
2. Exercise intensity: an important indicator to ensure the exercise effect without causing danger. Exercise intensity is divided into three grades (low intensity, medium intensity and high intensity). Measured by the amount of oxygen consumed by the body during exercise. The greater the oxygen consumption, the greater the exercise intensity. However, because it is difficult to measure oxygen consumption in clinic, heart rate is often used as the most practical index to measure exercise intensity in actual exercise. This is because the heart rate is directly proportional to the oxygen consumption during exercise, so it is easy to measure the heart rate. Just count your pulse15th second and multiply it by 4 to get your heart rate per minute. But this method is only suitable for patients without arrhythmia! The highest heart rate during low-intensity and moderate-intensity exercise is 100 beats/min, 100 ~ 120 beats/min, respectively. Patients with coronary heart disease can achieve the purpose of exercise by engaging in low to moderate intensity exercise. Exercise times: exercise 3 ~ 5 times a week.
Third, exercise time: about 30 ~ 40 min each time. Including preparing for exercise for 5 ~10 min; Formal exercise is 15 ~ 20 min, which can reach 90% of the highest heart rate; Exercise for 5 ~ 10 minutes. Generally speaking, a slight increase in systolic blood pressure (but not more than 20 mmHg) and an increase in heart rate (but not more than 20 beats/min or the highest heart rate during exercise is not more than 120 beats/min) are normal. However, if there are symptoms such as shortness of breath, angina pectoris, arrhythmia, dizziness, nausea, pale face, long-term fatigue, insomnia, etc. during the exercise, you should reduce or suspend the exercise at the next exercise.
4. Ways and methods of exercise: People with cardiac insufficiency should exercise under the medical supervision of rehabilitation medical institutions. Most patients with transient cerebral ischemia, angina pectoris, clinically obvious ECG abnormalities and coronary artery bypass grafting are treated in rehabilitation centers. People who want to prevent coronary heart disease through exercise after middle age are mostly in the gym or at home.
After walking or traveling, the diastolic blood pressure of patients with hypertension can be significantly reduced and their symptoms can be improved.
1. Walking can be done in the morning, at dusk or before going to bed. The time is usually from 15 minutes to 1 hour, many times a day, and the speed can be determined according to everyone's physical condition.
2. Walking in a place with fresh outdoor air is a simple exercise method to prevent and treat hypertension. If economic conditions permit, you can travel/kloc-0 times every week or every other week, including walking and climbing. As long as we can achieve our goal.
3. Walking is simple and easy, which is the best way to improve cardiopulmonary function and oxygen uptake. Generally, walking 1 ~ 2km/h (km/h), walking 3km/h, walking 5km/h, jogging 6km/h, jogging 8km/h ... walking 100 steps per minute or more can make the heart rate reach100 ~/kl per minute.
4, generally in the afternoon or evening, every time 15 ~ 30 minutes, rest 1 ~ 2 times, 3 ~ 5 minutes each time, and then gradually increase the walking speed and duration until 3 ~ 5 km/h, walk for 30 minutes and then rest for 5 minutes, twice a day, persevere. When walking, you should choose a flat road, with even stride, steady gait and natural breathing.
5. Methods Walking: ① Walk 400 ~ 800 meters, walk 200 meters in 3 ~ 4 minutes, and rest for 3 minutes before walking; ② Take two sections 1000m horizontal road, 18 minutes 1000m, rest for 3 ~ 5min minutes, and then walk1000 m; ③2000-meter-class roads, in which 100 meters, with a gradient of 5 ~ 10 degrees. Walk 1000 meters in 25 minutes, rest for 8 ~ 10 minutes, and then walk 1000 meters.
Jogging again. Mild hypertension patients are suitable for jogging. Hypertensive patients who want to jog had better do brisk walking for a period of time first, and then switch to jogging if there is no discomfort. The highest heart rate of hypertensive patients when jogging can reach 120 ~ 136 times per minute. Long-term exercise can make blood pressure drop steadily, pulse steady, digestive function enhanced and symptoms alleviated. The running time can be gradually increased from less to 15 ~ 30 minutes. Running time can be gradually increased from less, and the speed should be slow, not fast. Note that people with coronary heart disease should not run long distances to avoid accidents. Although jogging is easy to achieve exercise effect, there have been reports of sudden death because of its many injuries. Therefore, it is not easy for people who have obvious damage to the elderly, heart function and physique to rush into it. Only healthy people are advised to try jogging to achieve the purpose of prevention.
Other outdoor sports, it is recommended to accompany:
1. cycling: in our country, almost every family has it, everyone can ride it, and it can be combined with commuting exercise. You should adjust the height of the seat and the curvature of the handlebar, and keep your body slightly forward when riding to avoid hard grip. However, the riding speed and oxygen uptake are generally low, so it can be carried out in sports fields or suburbs.
2, swimming: used for health care, requiring people with good physical strength to swim, have the conditions, can persist for a long time, and can engage in swimming. Swimming can increase oxygen intake, so be prepared before swimming to avoid muscle spasm and heart pain caused by too long time.
3. Tai Ji Chuan: The benefits of Tai Ji Chuan for patients with hypertension are: Tai Ji Chuan moves softly and relaxes muscles, which can relax blood vessels and promote blood pressure drop. When playing Tai Ji Chuan, you can use your mind to guide your movements, concentrate your thoughts, and feel calm, which will help to eliminate the stimulation of mental stress factors on the human body and lower your blood pressure. Tai Ji Chuan contains balanced and coordinated movements, which is helpful to improve the balance and coordination of movements of patients with hypertension. Tai Ji Chuan's movements are relaxed and natural, and there is stillness in the movement, which is more suitable for patients with hypertension and coronary heart disease. The simplified Tai Ji Chuan has less exercise and the heart rate can only reach 90 ~ 105 beats/min. Tai Ji Chuan's movements are soft, his posture is relaxed, and he is not nervous or hard. Muscle relaxation can reflexively relax blood vessels and promote blood pressure drop. According to clinicians' observation, the systolic blood pressure of patients with hypertension will decrease by about 10 ~ 15 mmhg after a set of simplified Tai Ji Chuan. The average blood pressure of the elderly who practice Tai Ji Chuan for a long time is 134. 1/80.8 mm Hg. Lower than that of ordinary elderly people of the same age (154.5/82.7mm Hg). There are many kinds of Tai Ji Chuan, some are very complicated, some are very simple, so you can choose according to your own situation.