Three high people how to exercise good
Three high people how to exercise good, we all know that the meaning of life lies in the movement, if we can often exercise in life, exercise, can make their bodies to keep in a state of health, but also away from disease. The following share three high people how to exercise good
three high people how to exercise good 11, jogging
A lot of people feel that running can exercise, but for the three high patients, running is a little too violent. The jogging can accelerate the blood circulation speed can also make the patient less tired, every day to adhere to a certain time jogging can improve the cardiopulmonary function, to help the body to consume excess fat, which can also reduce the weight. Just be aware that before jogging, there must be preparatory work, so that the body maintains a warm-up phase.
2, swimming
Swimming can exercise the body, and very effective. Many of the swimming coach body is very healthy, this is because every day adhere to swimming can reduce blood pressure, prevent the accumulation of fat, but also to promote the body's metabolism. So three high patients may want to try swimming exercise in the summer, which can also improve the problem of insomnia and constipation. If you are an elderly person, try not to swim for too long to avoid accidents while swimming. Also pay attention to the selection of swimming places, try not to go to the sea to swim.
3, playing Tai Chi
Playing Tai Chi is a very good way to exercise, can make people's body and mind become very relaxed, but also can cultivate sentiment, and is not a kind of strenuous exercise. Try to choose some fresh environment when playing Tai Chi, which is also conducive to emptying the inner distractions, can effectively adjust their breathing and increase muscle strength. Adhering to Tai Chi every day can help one's body burn calories and prevent obesity.
4, dancing
Dancing is a recreational exercise, some female patients may wish to try. Especially square dancing, not only can make the whole body and mind to get relaxed and exercise, but also to make many friends, so that their minds and bodies become very pleasant. In the process of dancing, you can let your body get jumped, can promote blood circulation, make the brain become excited.
5, cycling
A pack of three high patients would be best to ride a bike on a flat surface, do not go too dangerous place to ride a bike. Cycling can strengthen the leg muscles, can reduce three high. But pay attention to the process of cycling, be sure to give the body enough water before.
What is the daily exercise
Peace of mind
Peace of mind
Peace of mind
The daily exercise should be based on the age of their own, the health of the body to the first to choose, to be able to do the right thing, adhere to the exercise, remember to The exercise should be based on the basic concept of "natural and natural".
Qi deficiency body
Qi deficiency body exercise should pay attention to step by step, remember to choose the exercise intensity of the movement, otherwise easy to cause the opposite effect, you can choose to soothe the movement, such as tai chi, gymnastics and so on are good choices. The daily exercise in fitness should also pay attention to their own health, but not too much for the principle of exercise.
Yang deficiency body
Chinese medicine believes that the Yang deficiency body to strengthen the movement, especially in the spring and summer should be more appropriate to increase the movement. Exercise program can be based on their own physical condition to choose. For example, walking, jogging, gymnastics, dance and so on are available'. But be sure to pay attention to avoid the bad weather conditions for exercise, to avoid sports meals.
Yin deficiency
Yin deficiency of daily exercise must pay attention to the liver function, it is recommended to choose a small and medium intensity exercise, remember to choose the over-excitement way of exercise. Like a variety of health exercises, tai chi, gymnastics, etc. are available. In summer, you can also choose to swim and other intense sports.
Blood Stasis Physique
Blood Stasis Physique people should do more to promote the operation of qi and blood movement, such as a variety of dance, tai chi, jogging and so on have to promote the role of the meridian smooth. Here to remind the blood stasis body will usually have cardiovascular health risks, so in the daily exercise must not be too strenuous, remember to choose the stimulation of the exercise, in the exercise process to pay attention to observe, if there is found any discomfort, to stop the exercise immediately, and timely to the hospital for examination.
Phlegm and wet body
Phlegm and wet body more than body fatigue, easy fatigue and other problems, for this kind of people must adhere to a variety of sports, phlegm and wet body of the people to choose from more sports, personal advice to do aerobic exercise, the amount of exercise can be slowly increased, it is best to maintain the habit of daily exercise, in order to make the muscle become strong, more The best thing is to keep the habit of exercising every day in order to make the muscles strong and more conducive to health.
High blood pressure people can run in the morning
High blood pressure can run in the morning, but it is not generally recommended that people with high blood pressure run in the morning. Because the morning is the peak of the human body blood pressure, and running heart rate will increase, the blood flow speed is obviously accelerated, the heart each time the contraction of blood pumping increased. Compared to usual, blood pressure will naturally rise.
Although such an increase in blood pressure is normal and temporary, and will be restored after the cessation of the exercise, but for the morning blood pressure is higher than the hypertensive people may contain some danger.
Benefits of running with high blood pressure
Lowering blood pressure
Blood pressure rises during running, but at slower speeds, the rise in blood pressure is limited and does not rise to dangerous levels. What's more, at the end of the exercise, the blood pressure then returns to a lower level than before the exercise, meaning that running has a significant blood pressure lowering effect.
Studies have confirmed that exercise lowers blood pressure during quiet times, reducing systolic blood pressure by about 10-15 mm Hg and diastolic blood pressure by about 4-9 mm Hg. Therefore running is one of the important non-pharmacological treatments for hypertension.
Relaxing tension
Chronic mental tension is one of the risk factors for hypertension. Running can improve depression, anxiety and other bad moods, relieve mental tension, etc., thus preventing the occurrence of hypertension, and also has a lowering effect on existing hypertension.
Losing weight
Obese people are very prone to the "three highs", i.e., high blood pressure, high blood fat, and high blood sugar. Obesity is also one of the important risk factors for high blood pressure, running exercise can lose weight, accelerate the body metabolism, weight down, "three high" will also be relieved some.
When to run with high blood pressure
It is recommended that people with high blood pressure run in the afternoon or evening, and it is not recommended to run in the morning.
Because hypertensive patients early in the morning blood pressure is often at a relatively high level, but also the high incidence of cardiovascular events, running may be dangerous. In the afternoon or evening, the activity of hormones in the body is also in a good state, the body's ability to adapt and the sensitivity of the nerves is also the best, suitable for hypertensive patients to run to reduce blood pressure.
How to run with high blood pressure
It is generally recommended that people with high blood pressure run at a low to medium intensity, jogging, walking, fast running is not suitable, and the running time should not be too long, and it is not suitable for long distance running.
High-intensity, high-speed running on the cardiovascular impact is too strong, is not conducive to the health of hypertensive patients. And hypertensive patients jogging the highest heart rate of up to 120 ~ 136 times per minute, oxygen supply than at rest 8 - 10 times more, can make the heart and blood vessels get benign stimulation, can effectively enhance the function of the heart and lungs and endurance, more conducive to the lowering of blood pressure.