We often say that exercise can help enhance cardiopulmonary function, but every year when running a marathon, some people always suffer from sudden cardiac death. During exercise, the heart rate increases and the load on the heart increases, which will also cause changes in the structure of the heart. For example, athletes generally have larger hearts than ordinary people. In this way, everyone will also be concerned about what kind of exercise is really good for the heart? What kind of exercise is really good for your heart?
Life lies in movement, but improper movement methods can be fatal. In real life, many people die suddenly due to high-intensity physical activity or strenuous exercise. There are many kinds of sports, and they are classified according to different standards. For example, according to the type, it can be divided into track and field, swimming, ball games, dance, etc. According to the exercise effect, it can be divided into aerobic exercise and anaerobic exercise, no matter what kind of exercise it is. , there is no absolute good or bad, the key is to grasp the intensity of exercise. First of all, the most critical point for exercise that is good for the heart is that the intensity of exercise must be appropriate.
There is no distinction between good and bad exercise. Whether it is running or playing ball, for heart health, as long as you move, it is better than sitting for a long time. However, exercise is also a behavior that increases the load on the heart. During exercise, the oxygen consumption of the whole body increases, and the heart will work twice as much to meet the needs of the body, which invisibly increases the load on the heart. And this is why exercise can enhance heart function.
However, the human heart's endurance is limited. If it is moderate exercise and carried out regularly for a long time, it will gradually enhance heart function and help heart health. But if it is high-intensity exercise that exceeds the load of the heart, one exercise may kill a person. Therefore, if you want to truly benefit from exercise and strengthen your heart function, the most critical point is to grasp the intensity of exercise.
To grasp the intensity of exercise, we can start from two points. One is the heart rate during exercise, and the other is the reaction after exercise.
①Exercise heart rate: It is generally recommended that the target heart rate for exercise should be maintained at 60-75 of the maximum heart rate, maximum heart rate = 200-age, target heart rate = maximum heart rate × (60-75), below this heart rate The exercise is moderate intensity exercise and is the most suitable. For example, for a 50-year-old person, the maximum heart rate is 220-50=170 beats, and the target heart rate during exercise is 170×(60-75)=102 beats-127 beats. Within this range, it can be considered as moderate-intensity exercise. Of course, the specific situation will vary from person to person. If you are the elderly and infirm, or patients with cardiovascular disease, your heart rate should be controlled at a lower level.
②Reaction after exercise: Moderate exercise should result in slight sweating and slightly accelerated breathing. The heart rate will return to normal 5-10 minutes after stopping exercise, and it will not be obvious after exercise. Continuous fatigue or discomfort is normal. However, if you have difficulty breathing during exercise, are unable to rest after exercise, your heartbeat keeps beating very fast, and you still feel weak and exhausted the next day, this indicates that you exercised too much. Secondly, the most basic thing about heart-healthy exercise is to choose the right exercise.
At present, it is believed that aerobic exercise is the most suitable exercise for strengthening the body and strengthening cardiopulmonary function. Aerobic exercise refers to physical exercise performed by the human body with sufficient supply of oxygen. Simply put, it refers to any rhythmic exercise, which lasts for a long time and the intensity of the exercise is medium or high. It is characterized by low intensity, rhythm and long duration. It is generally required to exercise for no less than 30 minutes each time, 3 to 5 times a week, and gradually, starting with a small amount of exercise and gradually increasing to the maximum amount of exercise.
① Walking: Walking can be walking, brisk walking, power walking, etc. It is the simplest and most effective aerobic exercise and is beneficial to enhancing cardiopulmonary function. The elderly, the frail, or patients with cardiovascular and cerebrovascular diseases can start with walking, gradually move to brisk walking, and then perform other exercises. This is the best choice for initial exercise patients. It is recommended to walk about 4.5 kilometers a day for more than 30 minutes.
②Jogging: Jogging, like walking, is a simple and easy aerobic exercise. It is slightly more intense than walking and is also helpful for heart health. Research shows that running 10 miles a week can reduce the risk of heart disease by 42%.
It is recommended to jog for 30 minutes every day. It can be divided into two runs at the beginning, and then it is best to run for half an hour at a time.
③ Cycling: Cycling is also an effective aerobic exercise. Research shows that regular cycling can enhance cardiovascular function 3-7. You can choose a cycling speed that suits you based on your personal circumstances and proceed step by step.
④ Swimming: Swimming has a magical effect on promoting blood circulation and exercising cardiovascular health. People who have the conditions can do swimming exercises regularly.
⑤Dance: Whether it is the popular square dance, Tai Chi, yoga, etc., this can be regarded as an effective form of exercise suitable for middle-aged and elderly people. It can not only strengthen the body, but also cheer up the mood. , helps protect heart health.