Exercise is one of the healthiest ways to live, and it is important to exercise more often than not to get sick, to walk a hundred steps after a meal, and to live to be ninety-nine and so on, all of which emphasize the importance of exercise. A famous French doctor once said that exercise can replace almost any medicine in terms of its effect, but all the pills in the world can't replace the effect of exercise.
What kind of exercise is really good for the blood vessels?
Exercise strengthens the body and builds up resistance, and it has long been recognized as an indispensable part of the treatment of a number of chronic diseases. For example, hypertension, diabetes, hyperlipidemia, etc., as well as cerebral infarction, coronary heart disease and other cardiovascular diseases, these diseases require moderate exercise. This is because exercise has the same protective effect on blood vessels.
How beneficial is exercise in protecting blood vessels?
Today, cardiovascular diseases are still the leading cause of death in humans, and people's lack of exercise is one of the factors that make cardiovascular diseases highly prevalent. Therefore, exercise is also considered a good medicine to protect blood vessels.
The main reason for the occurrence of cardiovascular and cerebrovascular diseases is atherosclerosis, which is an irreversible change caused by age, in fact, atherosclerosis has begun from a young age, only because of a variety of factors will accelerate the development of its development, after 45 years of age into the rapid development of the period, and then the blood vessels age rapidly, the elasticity of the poor, brittle and hard, which greatly increases the occurrence of cardiovascular and cerebrovascular diseases. risk.
And research has confirmed that moderate exercise on the vascular elasticity of the improvement and enhancement of the role of exercise to reduce the risk of cardiovascular and cerebrovascular disease is a key part of the exercise. Studies have shown that athletes have significantly better vascular elasticity than sedentary people, and that professional athletes have better vascular elasticity than amateur athletes. This suggests that exercise has a protective effect on blood vessels, and that possible mechanisms include elevated oxidative stress, modulation of neural activity, and hemodynamic effects.
What kind of exercise is really good for blood vessels?
To answer the question, the benefits of exercise are well recognized, but in order to maximize the benefits of exercise, you need to find the right way to exercise. The real effective exercise should be considered from various aspects, including exercise program, exercise intensity, exercise time, exercise frequency and individualized exercise program.
1, the choice of sports: currently recognized as the healthiest sports for aerobic exercise, research has confirmed that long-term regular aerobic exercise can play a positive role in improving blood vessel elasticity. There are many ways of aerobic exercise, simple and effective is walking, jogging, cycling, tai chi, climbing, square dance, yoga and so on, these are very good exercise, different people can choose according to personal physical conditions and interests.
Additionally, there is another type of exercise called resistance exercise, which is actually muscle training and strength training in the gym, such as dumbbells, weight lifting, and so on, all belong to this type of exercise. Regarding the protective effect of this type of exercise on blood vessels, studies have shown that the effect of different types of training is also different, so it is recommended that resistance training as an auxiliary to aerobic exercise. That is to say, aerobic exercise as the main, resistance exercise as a supplement, the two cooperate with each other, can play the maximum value of exercise.
2, the choice of exercise intensity: exercise intensity is also a very critical point, in general, the general recommendation is that the aerobic exercise of moderate intensity is the most appropriate, for special populations, to control the lower intensity, especially to avoid high-intensity strenuous exercise. Exercise intensity can take the exercise heart rate to measure, low and medium intensity exercise heart rate is generally 110-140 beats / min, depending on the specific person, as long as it is to ensure that the exercise is slightly sweaty, does not cause discomfort, after exercise can quickly rest over as appropriate.
3, exercise time and frequency of choice: effective exercise must be persistent, never walk at will, the general requirements of moderate-intensity aerobic exercise should be guaranteed at least 150min per week, almost half an hour a day, five times a week, after which can be gradually increased to 300min per week, if the young people, you can carry out a higher intensity exercise, at least 75min per week, low intensity exercise. 75min, low-intensity exercise, at least 300min per week, this is the minimum guarantee.
4, the choice of sports crowd: exercise is not absolutely uniform, the specific circumstances to be different from person to person, the above sports requirements are the basic requirements of healthy people, and for special groups, but also need special treatment. In particular, some patients with chronic diseases and heart disease patients, it is best to follow the doctor's advice to develop individualized exercise program. Especially heart disease patients such as heart failure patients, if it is a serious heart failure, can not exercise, coronary heart disease and heart attack patients also need to be stabilized in order to exercise, and must ensure that the exercise can not be overdone, the exercise process should be alert to the symptoms of cardiac discomfort, once any abnormality occurs, stop immediately, rush to the doctor.