One, the type of exercise: in a variety of sports in order to walk, jogging, cycling or exercise bike, swimming and other projects on coronary heart disease patients more appropriate. Because these sports are low to moderate intensity sports, endurance sports-based sports. Long-term exercise can improve the body's oxygen-carrying capacity, improve heart and lung function.
Second, the intensity of the exercise: to ensure that the effect of the exercise without causing danger is an important indicator. Exercise intensity can be divided into three levels (low intensity, moderate intensity and greater intensity). It is measured by the body's oxygen consumption during exercise. The greater the oxygen consumption, the greater the exercise intensity. However, because it is difficult to determine oxygen consumption clinically, heart rate is often used as the most practical indicator of exercise intensity in actual exercise. This is because the heart rate is directly proportional to the oxygen consumption during exercise, and the determination of heart rate is simple and easy to implement. Simply count your pulse for 15 seconds and multiply by 4 to get the heart rate per minute. However, this method is only suitable for patients without arrhythmia! The highest heart rate during low and moderate intensity exercise is 100 beats/min and 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 frequency: 3 to 5 times a week.
Three, exercise time: each time about 30 ~ 40 min, including preparatory exercise 5 ~ 10 min; formal exercise 15 ~ 20 min, this period can reach 90% of the maximum heart rate; finishing exercise 5 ~ 10 min. In general, after the exercise of systolic blood pressure increased slightly (but not more than 20 mmHg), heart rate increased (but not more than 20 beats / min or the activities of the maximum heart rate does not exceed 120 beats / min), the heart rate is not more than 20 beats / min. A mild 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 a maximum heart rate of 120 beats/min during the activity) after exercise is normal. However, if shortness of breath, angina pectoris, arrhythmia, dizziness, nausea, pallor and prolonged fatigue, insomnia and other discomforts occur during the activity, you should reduce the amount of exercise or pause the exercise during the next exercise.
Fourth, the way and method of exercise: people with cardiac dysfunction, should be in the rehabilitation of medical institutions under medical supervision exercise. Temporary cerebral insufficiency of blood supply, angina pectoris, clinically significant abnormalities in the electrocardiogram and patients after coronary artery bypass grafting, most of which are carried out in rehabilitation centers. Those who wish to prevent coronary heart disease by exercising after middle age mostly do so in a gym or at home.
Walking or traveling, patients with high blood pressure can see their diastolic blood pressure drop significantly and their symptoms improve after a longer walk.
1, walking can be in the morning, dusk or before going to bed, the time is generally 15 minutes to 1 hour, many times a day, the speed can be according to the physical condition of each person.
2, to the outdoor air fresh place to go for a walk, on the prevention and treatment of high blood pressure is a simple and easy exercise method. If the economic conditions allow travel can be weekly or every other week 1 time, including walking, climbing hills and other activities. As long as it can achieve its purpose.
3, walking is simple and easy to improve cardiorespiratory function, improve oxygen uptake effect. General slow walking for 1 to 2km / h (kilometers per hour), walking for 3km / h, slow walking for 5km / h, sprinting for 6km / h, jogging for 8km / h. Walking for more than 100 steps per minute can make the heart rate up to 100 to 110 times / min.
4, generally in the afternoon or evening, each 15-30min, rest 1 ~ 2 times, 3 ~ 5 minutes each time, and then gradually increase the walking speed and duration until 3 ~ 5km / h, walking 30min rest 5min, 2 times a day, persistent. When walking, you should choose a flat road, with an even stride, a stable gait, and natural breathing.
5, method of walking: ① walking 400 to 800 meters, 3 to 4 minutes to walk 200 meters, rest 3 minutes to walk again; ② walking two 1000 meters flat road, with 18 minutes to walk 1000 meters, rest 3 to 5 minutes, and then walk 1000 meters; ③ 2000 meters of flat road, which has a slope of 5-10 degrees of the road 100 meters. Walk 1000 meters in 25 minutes, rest for 8 to 10 minutes, and then walk another 1000 meters.
Also jogging. Jogging is suitable for mild hypertension patients, in want to carry out jogging exercise in hypertensive patients it is best to first go through a period of fast walking exercise, such as no uncomfortable reaction, and then transferred to jogging exercise. Hypertensive patients jogging maximum heart rate of up to 120 ~ 136 times per minute, long-term adherence to exercise, can make the blood pressure fell steadily, the pulse rate is stable, digestive function enhancement, symptom reduction. Running time can be gradually increased from less to 15-30 minutes. Running time can be gradually increased from less, the speed should be slow, do not run fast. Attention is suffering from coronary heart disease should not be long-distance running, in order to avoid accidents. Although jogging is easy to achieve the effect of exercise, but because of its more traumatic, there have been reports of sudden death. Therefore, it is not easy to engage in the elderly, heart function has obvious damage, poor physical condition. It is only recommended that healthy people can try jogging for preventive purposes.
Other outdoor sports, it is recommended that someone accompanied:
1, bicycling: almost every family in China, everyone will ride, and can be combined with commuting for exercise. Should be the height of the seat and handlebar curvature adjusted, cycling to keep the body slightly forward, to avoid hard grip. But the general cycling speed, oxygen uptake rate is very low, can be carried out in the stadium or the countryside.
2, swimming: used for health care, require better physical strength, the original will swim, with conditions, can be long-term adherence, can engage in swimming exercise. Swimming can make the oxygen uptake increase, swimming before the preparatory activities, so as not to be too long, causing muscle spasms and cardiac gel pain attack.
3, taijiquan: high blood pressure people play taijiquan benefits: taijiquan movement is soft, the whole body muscle relaxation can make blood vessels relax, promote blood pressure drop. When playing taijiquan, you can use your mind to guide the movement, concentrate your thoughts and be in a peaceful state of mind, which can help to eliminate the stimulation of mental tension factors on the human body, and is favorable for the decline of blood pressure. Taijiquan contains balanced and coordinated movements, which help improve the balance and coordination of movements of hypertensive patients. Taijiquan movements are loose and natural, and there is stillness in movement, which is more suitable for people with hypertension and coronary heart disease. simplified taijiquan movement is small, and the heart rate can only reach 90~105 beats/min. taijiquan movements are soft, and the posture is relaxed without any tense exertion. The relaxation of muscles can reflexively cause the relaxation of blood vessels, prompting the drop of blood pressure. According to the clinician's observation, after a set of simplified taijiquan, the systolic blood pressure of hypertensive patients will drop by about 10-15 mm Hg. The average blood pressure of the elderly who have been practicing taijiquan for a long time is 134.1/80.8 mm Hg, which is lower than that of the general population of the same age group. It is lower than that of the general elderly in the same age group (154.5/82.7 mmHg). There are many kinds of taijiquan, there are complicated and simple, according to the condition of each person to choose their own.