With age, some chronic diseases may come one after another, especially at the age of fifty this important watershed, that how to exercise, good prevention of hypertension, heart attack and other cardiovascular diseases? Today I will talk about my views.
First, a simple understanding of hypertension, heart attack and other cardiovascular diseasesA friend may say that I answered the wrong question, in which I need to correct, the subject of the question talked about is "thoracic infarction" in fact there is actually no such thing as clinically, there may be no relevant medical knowledge, so my personal guess is to ask the I think it should be "heart attack". Then back to the main story, hypertension, heart attack, cerebral infarction and other cardiovascular disease incidence is increasing, this, the national health sector is also constantly increasing investment, a lot of medical units have a chest pain center, stroke centers, trauma centers a few eye-catching words, but also formed a set of standardized procedures, the patient can be through the green channel to get timely treatment.
What we don't know is that cardiovascular diseases such as heart attacks, cerebral infarcts, and high blood pressure actually have a **** the same pathological basis, which is "atherosclerosis of the arteries". Combined with the meaning of the question, High blood pressure and atherosclerosis is actually a "mutual harm process", that is to say, sustained high blood pressure will damage our vascular endothelial system, leading to atherosclerosis or atherosclerosis aggravation. On the other hand, due to atherosclerosis, ageing and other factors, our large arteries become less elastic and pulse wave conduction speed increases. What are the consequences of this? The reflected wave arrives at the center of the aorta in the diastolic to systolic phase, resulting in a delayed systolic pressure wave, which leads to an increase in systolic blood pressure, a decrease in diastolic blood pressure, and an increase in the difference in pulse pressure.
So what is the connection between atherosclerosis and heart attack? In fact, many people only know the word heart attack and do not understand the meaning of this, I explain to you, that is to say, the blood vessels supplying our heart is called the coronary artery. It can also appear atherosclerosis, with the passage of time, the blood vessels will be narrowed more and more serious, if, one day in strenuous exercise, emotional and other triggers of stimulation when the blood vessels spasm, blocked. Then the blood vessels supplied by the myocardium will be ischemia and hypoxia, can be fatal at any time, this is the most straightforward interpretation of myocardial infarction, so all our work is actually in the "arterial atherosclerosis" in the work.
How to exercise at the age of 50 to prevent hypertension, heart attack and other cardiovascular diseases?I don't know if you still remember our Zhong Nanshan academician, although it is already the oldest, in an interview he mentioned, now every week to set aside three, four days to exercise, each time the time will be kept at 40 minutes to 50 minutes. The workout is mainly running for about 25 minutes to exercise the lower limbs and internal organs; then doing bar braces, 20 in one breath, and 10 pull-ups and sit-ups to exercise the upper limbs. And in addition to fitness, will also choose to swim, sometimes one or two weeks the whole family will also go out to swim once, and occasionally run a 5 kilometers.
In fact, Zhong Nanshan academician has also been due to coronary artery stenosis turned heart stent, this point in the interview he also talked about, so as a clinician, I would like to tell you that there is no exercise can be played "absolute" prevention of hypertension, heart attack, coronary stenosis and other cardiovascular diseases. The effect of cardiovascular diseases such as hypertension, heart attack and coronary stenosis can be prevented. It can only be said to reduce the incidence or delay the possibility of incidence, because with age, aging is irreversible, like you let a 60-year-old man to do a vascular ultrasound, basically will suggest that atherosclerosis. So exercise is not an absolute defense against disease, and that's something people need to understand.
But long-term, regular exercise is also a lot of benefits, so for the 50-year-old middle-aged people, my recommendation is to adhere to the "aerobic exercise" exercise policy. It can help strengthen the muscles involved in breathing and promote the flow of air into and out of the lungs; strengthen and expand the muscles of the heart to improve efficiency, lower resting heart rate, improve circulatory efficiency, lower blood pressure, increase the total number of red blood cells in the body, and promote oxygen transportation; improve mental health, including reducing stress, lowering the incidence of depression and improving cognitive ability; reduce the risk of diabetes; reduce the risk of heart disease; reduce the risk of heart disease; and reduce the incidence of diabetes caused by the death of a patient. Reduces the risk of diabetes; reduces the risk of death due to cardiovascular disease; stimulates bone growth; reduces the risk of osteoporosis in both men and women; improves metabolic levels and fat-burning efficiency, among other benefits.
So what aerobic exercises can you do? Walking, which is a convenient and easy exercise that can often be done outdoors and doesn't necessarily involve going to a fitness center. In comparison, the wear and tear on the knees is very small, the intensity is also much smaller than other aerobic exercise, if there is a treadmill under the premise, you can also fast into the step into the slope walk. Fast walking is suitable for most people except for serious leg injuries. However, given the low training difficulty of fast walking, I would recommend it to middle-aged and older people who have no training foundation, as well as those who are overweight.
As for jogging, it can be said that jogging is suitable for most people, and we can complete the transition from novice to beginner runner in a few months through a gradual, incremental approach. Of course jogging has certain requirements for technical movements, but for the average enthusiast, there is no such thing as an absolutely standard running posture, and it is more important to correct it gradually as you go along. Additionally a good warm-up and post-practice stretching, as well as the right running shoes for you will make the trainer twice the effort! If you are in a city with a beautiful environment and good air quality, I strongly recommend that you get into the habit of jogging.
Such as the bicycle, like a lot of gyms have a bicycle, the bicycle can be said to be a fairly inexpensive equipment, very suitable for aerobic training, the correct technical movements of the knee is not a lot of pressure, suitable for some of the weight of the trainer to use. However, I don't advocate "overly fancy" training on a spinning bike because it combines too many risky training maneuvers. But the gym cycling room is often overcrowded, the music is generally more manic, if you like this kind of "high" feeling, may be just right for the appetite, but if like Saipu Jun like static do not like to move the words, you can also buy a home, their own in the house listening to the music pedal, the process is also very enjoyable.
Such as the rowing machine, rowing machine in recent years gradually popular in the country, because of its ability to lower heart rate, higher oxygen uptake and produce higher energy consumption, has a large number of fans. Rowing machine than the treadmill and elliptical machine can fully mobilize the muscles of the whole body, can achieve a whole body muscle aerobic training effect. The rowing machine is moderately difficult and less stressful on the knees, making it more suitable for some of the heavier trainers and people with knee injuries. Because the lower back is also involved in rowing, it is not suitable for patients with lumbar muscle strain and herniated discs.
Such as jumping rope, easy to learn, inexpensive, on the site requirements are not high, a small piece of open space can exercise, is very good aerobic exercise. Jumping rope can quickly increase the trainer's heart rate and respiratory rate, even if the slow rhythm of training, but also more than the general rhythm of cycling jogging and other intensity, so it is more important to follow the principle of gradual progress. In addition, jumping rope on the knee impact is larger, you can choose a softer training ground, less suitable for overweight people training. Jumping rope in addition to the cardio exercise as aerobic exercise cardiopulmonary, fat consumption at the same time, can also be very good exercise to the whole body coordination and sensitivity.
such as mountaineering, stair climbing, here I put mountaineering and stair climbing side by side in a piece, because here climbing does not refer to professional mountaineering sports, but refers to some of the roads have steps of the mountaineering scenic spots, in the absence of mountaineering scenic spots we can choose to climb the stairs instead. The intensity of stair climbing depends on our weight and speed, and in general the slow-paced stair climbing exercise is still very friendly to the knees. But "stair running" and heavy weight training puts extra stress on the knees. Frequent stair climbing is also not recommended for people with significant hip, knee and ankle injuries.
Swimming, which is actually a great aerobic exercise and a practical skill, is characterized by little to no stress on the knee joints, making it the best choice for some heavy people and those with knee injuries. However, swimming is not for everyone, and there is a certain degree of danger (as long as you have the heart, it is still very simple to learn), because of the unit time, swimming is more tired than other sports, So want to lose weight through swimming trainers, it is more important to take a good training rhythm, with a low intensity and long time to adhere to the state.
Comprehensive summarySaying a thousand words, really do every day to adhere to the exercise and how many of them? 50 years old, although the work has been a little overwhelmed, but the majority of the community is still in the family, for the livelihood of the running, so there are conditions for exercise exercise exercise is still very good, if there is no time and do not have the energy, then pay attention to the diet, lifestyle, and the way of life. The way of life is always still do get, such as quit smoking, limit alcohol, weight control, low salt and low fat diet. Even if you have a chronic condition such as high blood pressure, don't blindly give yourself too much pressure, as long as you follow up closely. The first thing you need to do is to take your medication regularly and keep your blood pressure within a reasonable range, so that you can live a normal life.