Lung health involves many aspects such as diet, treatment and exercise. I only know how to improve my vital capacity, but my knowledge is really limited and embarrassing.
The most important thing to improve vital capacity is to do aerobic exercise. Anaerobic exercise mainly relies on anaerobic glycolysis of sugar in the body to provide energy for the body, and the oxygen consumption is not as much as aerobic exercise. It is more effective to improve vital capacity by aerobic exercise.
The intensity of aerobic exercise is divided according to the heart rate during aerobic exercise, not according to the indexes such as speed and resistance during aerobic exercise.
During aerobic exercise, the heart rate generally cannot exceed the maximum heart rate. The calculation method of maximum heart rate is simple, and 220 minus age is the maximum heart rate.
50%-60% of the maximum heart rate is suitable for warm-up, generally lasting 5- 10 minutes.
64%-76% of the maximum heart rate is most suitable for reducing fat, lasting at least 30 minutes, usually 45-60 minutes. If the muscle mass is high and you don't want or need too much muscle after losing fat, you can exercise for more than 60 minutes, depending on your physical strength and exercise plan. For example, some of your girls have high hip and leg muscles. If you want to stovepipe, the time for doing moderate-intensity aerobic exercise can be appropriately extended. Coupled with freehand shaping exercise or lightweight shaping exercise before aerobic exercise, the effect of fat-reducing shaping exercise can be improved.
76%-96% of the maximum heart rate is most suitable for improving vital capacity, and can also improve cardiopulmonary function, immunity and endurance. Exercise time is also at least 30 minutes, usually 45-60 minutes. If you want to further improve the above functions, the exercise time can be appropriately extended. This heart rate range can also be used for fat reduction, and this heart rate can be used during the breakthrough of fat reduction platform. If you want to run a long distance race, such as 10 km, half horse, whole horse, the heart rate during exercise is generally within this heart rate range. Most non-fat-reducing runners basically run in this heart rate range.
96%- 100% of the maximum heart rate is the limit heart rate, which is generally used to improve lactic acid tolerance and sports performance, and the duration of a single exercise should not be too long. In addition to common injuries, athletes generally suffer from some kind of heart disease, which is related to their long-term high heart rate during training and competition, which will lead to hypertrophy of ventricles and atria, laying a hidden danger for heart health.
If the heart rate exceeds the maximum heart rate for several minutes or even ten minutes during exercise, it will have little impact on health, but if the heart rate often exceeds the maximum heart rate, it will be more dangerous. Only when doing exercises such as hiit and tabata can the heart rate exceed the maximum heart rate appropriately, and the duration should not be too long. Besides having a certain sports foundation and good physical strength, there should be no problems in cardiovascular and cerebrovascular aspects.
Questioners can improve their vital capacity by running, cycling, skipping and swimming. Personally, I prefer running, followed by cycling.
I don't know much about eating food that is good for lung health, especially the ingredients with the same origin of medicine and food. If you have some kind of lung disease, you should take medicine and exercise under the guidance of a doctor. After healing, you can gradually increase the intensity of exercise. You can start with a warm-up run, last a little longer, and gradually increase your heart rate. We should also give up smoking and drinking, especially smoking, and maintain good living habits.
At the beginning of exercise, the lung capacity is low, and you will find it difficult to breathe as long as you run a few steps. You can slow down the pace, combine walking and running, just walk quickly and get used to running slowly. You can't rush for success.
What kind of exercise is most beneficial to lung health? Lung is the leading organ in many organs of human body, shouldering the important mission that breathing is greater than life, inhaling oxygen from nature and supplying the body with operation. The heart beats faster during hypoxia, and the blood circulation is slow during hypoxia. Severe hypoxia can be life threatening. Blood is the foundation of life, and breathing is the source of life. Only when these two systems work well can people's health and longevity be guaranteed. There are many exercises that are good for lung health. As long as breathing is stimulated to a certain extent, you can be healthy, such as singing, playing suona, and many low-intensity aerobic exercises, such as jogging, skipping rope and patting the ball. As long as you persist, you can be healthy. Outdoor sports need many advantages and take a relatively long time to be effective. For example, jogging requires relatively favorable conditions such as runway and weather, but there are no relatively good conditions. If you can't be strong outdoors, then find indoor sports, which is more efficient and faster. That is anaerobic exercise. Anaerobic exercise is more effective in improving lung function, because anaerobic exercise is stronger than aerobic exercise, which stimulates the lung more and has better effect. Difficult anaerobic sports Long jump, high jump, diving, weightlifting and somersault are all extreme sports that ordinary people can't do. We can look for low-difficulty anaerobic exercise. What is low-difficulty anaerobic exercise? The biggest point of anaerobic exercise is high frequency, fast speed and great strength. It must be carried out while holding your breath, and it must also be intermittent. For example, hold your breath and trot in place, accelerate until you can't hold your breath, and then take a break before doing the next one. Another example is to stand on tiptoe and shake the whole body quickly, increase the speed until you can't hold your breath, and adjust your breathing and heartbeat before making the next move. For example, separate your feet shoulder width apart, raise your hands and shake them quickly, increase your speed until you can't hold your breath, and adjust your breathing and heartbeat before making the next move. Doing these three movements three times a day is not only beneficial to healthy lungs, but also can exercise the whole body joint muscles. This is called low-difficulty anaerobic exercise, which takes only 20 minutes a day regardless of the venue, climate and other factors. At home, it is better to stand in front of the window and bathroom mirror after getting up and shake it than jogging for an hour. If you are tired and bored at work, it is also an exercise to go to the bathroom and stand in front of the mirror to shake your bones and muscles to eliminate fatigue. Exercise does not seek fashion but persistence, and it is more valuable to develop exercise habits.
The lung can be said to be the most important and fragile organ of the human body.
Some people in traditional Chinese medicine call the lungs mainly because when bacteria, viruses and poisons invade the human body through fur, mouth and nose, the lungs are the first to be damaged.
Lobes are delicate and easily injured, which leads to impaired lung function.
Lung function is related to the quality of life, and exercise can improve lung function very well.
The simplest, cheapest and most effective exercise is walking.
Walking or walking can promote the rhythmic contraction of abdominal muscles, and the swing of upper limbs is beneficial to improve lung function and enhance lung function.
You can walk 3000-5000 meters every day, and decide the walking distance according to your physical fitness, and walk at the speed most suitable for your physical fitness. It is best to do it sooner or later.
Generally speaking, aerobic exercise is the best lung-strengthening exercise for human beings.
The purpose of aerobic exercise is to enhance the endurance of the heart and lungs.
Mainly because we need energy and oxygen during exercise, this function is completed by heart contraction. With the increase of heartbeat, the energy and oxygen provided will also increase accordingly, breathing will be accelerated, and lung function will be exercised. However, with the continuous exercise, the heart and lungs must strive to provide energy and oxygen, and provide energy to the muscles through the blood circulation of the heart and lungs, and transport and excrete the metabolic wastes produced by the muscles, so as to improve the endurance of the heart and lungs and finally achieve the purpose of strengthening the lungs.
Aerobic exercise includes: walking, jogging, jogging, cycling, playing Tai Ji Chuan, dancing, etc.
In addition, if there is abnormal lung function, how to keep the lungs healthy?
Patients with emphysema and chronic obstructive pulmonary disease are more suitable for walking, playing Tai Ji Chuan, and doing more abdominal breathing and lip contraction breathing. In addition, patients with chronic obstructive pulmonary disease can exercise their upper limbs properly, such as chest expansion. However, the overall exercise time should not be too long, and it is best to control each exercise time within half an hour. Exercise two or three times a day according to your own situation. Exercise should be based on abnormal breathing, shortness of breath or dyspnea.
Exercise-induced asthma patients can't do strenuous exercise, otherwise their condition will get worse, and serious cases will be life-threatening.
Finally, patients with severe hypoxia should not do strenuous exercise, and it is best to wear oxygen to avoid life-threatening hypoxemia.
Breathing is a physiological phenomenon of human beings. From birth, breathing exists with the existence of human life.
Breathing itself is a kind of exercise, that is, breathing exercise. The size of vital capacity is related to the strength of respiratory muscles and the scope of thoracic dilatation. The greater the vital capacity, the stronger the lung function.
Respiratory movement refers to the rhythmic expansion and contraction of the chest caused by the contraction and relaxation of respiratory muscles, and it is also a process to provide power for the exchange of gas between the lungs and the outside world. It mainly depends on the contraction and relaxation of respiratory muscles, which is manifested as the activity of chest and abdomen.
There are two ways of breathing: chest breathing and abdominal breathing.
What kind of breathing is better for the lungs?
Of course, abdominal breathing is more beneficial to lung function.
Thoracic breathing: a kind of breathing movement dominated by the movement of ribs and sternum, characterized by the ups and downs of chest and shoulders. When inhaling, the shoulders are raised and the breathing range is shallow.
Abdominal breathing: a breathing movement mode characterized by diaphragm and abdominal wall movements and abdominal ups and downs. Characterized by an increase in abdominal cavity volume.
The main difference between the two is whether the diaphragm is fully mobilized.
The benefits of abdominal breathing
Abdominal breathing makes the lungs breathe deeply, alveoli fully expand, the lung volume increases, the chest is enlarged to the maximum extent, more oxygen enters the lungs, and the vital capacity is expanded, which can effectively improve the cardiopulmonary function, reduce lung infection, and especially reduce the risk of pneumonia.
Abdominal breathing training is also one of the important rehabilitation methods for pulmonary ventilation disorders such as emphysema in the elderly.
What kind of exercise is good for lung health? It is estimated that there is no agreement. Once I watched yoga in the office, I probably remembered to practice abdominal breathing. Generally speaking, abdominal breathing can maximize the delivery of inhaled oxygen to the organs needed by the human body. When I first practiced playing the flute, I emphasized abdominal breathing, but when I really played, it was not so easy to use abdominal breathing well, especially in the changes of high and low notes and long and short notes. Even if we usually sit, stand, walk and sing, the breathing in the abdomen is not so comfortable. Remember digital abdominal breathing. If normal breathing is 20 breaths per minute, abdominal breathing is about 8 to 10 breaths per minute. Moreover, it is best to practice abdominal breathing under green trees. After all, the oxygen content under green trees is more abundant. Speaking of exercising to strengthen the lungs and expand vital capacity, I personally think it's better to walk. Walking can better take a deep breath, because deep breathing requires chest and abdominal exercise. If the amount of exercise is too large, it is not conducive to the exercise of the chest and abdomen. We all know running, cycling and so on. The greater the exercise, the shorter the breathing. In my opinion, lung health needs not only a good air environment, but also excessive exercise energy consumption.
People's life activities can not be separated from oxygen for a moment, so the health of the lungs as oxygen-supplying organs is very important. Generally speaking, the quality of lung function reflects the health of lung, and a healthy lung is to enhance the physiological function of lung and promote the health of lung.
The most commonly used index to reflect lung function is vital capacity (the normal value is 2400±3400ml, which varies with gender and age), that is, the maximum exhaled gas volume after the maximum inspiratory volume of the lung. Factors affecting vital capacity include sex, age, figure, chest and lung elasticity, degree of expansion and contraction, respiratory muscle strength and so on. When we choose healthy lung exercise, we mainly consider the exercise that can affect these factors.
Medical practice has proved that physical exercise is helpful to keep lung function in good condition. Through proper related exercise, the muscle strength of respiratory muscles can be increased, the elasticity and volume of chest cavity can be enhanced, and the lungs can have more room for relaxation and contraction, thus increasing vital capacity and achieving the effect of lung health. Here are several better ways to strengthen the lungs:
1. Chest expansion exercise. It can improve the strength of chest muscles, expand the volume of chest cavity and increase the depth of breathing.
Step 2 stretch. While stretching, take a deep breath, the chest will be lifted up and the diaphragm will be moved down, which will expand the chest and increase the vital capacity, which will help strengthen the lung function and avoid premature atrophy of alveoli.
Swimming. Swimming is a good way to improve vital capacity. People have water pressure in the chest in water, so they need to fight against this pressure when inhaling, so as to exercise the ventilator and improve muscle strength. When swimming, they can adjust their breathing and consciously practice deep breathing and rapid breathing.
4. Sing. When singing, you need to use breath to preserve your breath and prolong your exhalation time. Sometimes, the position of breathing in the chest and abdominal cavity changes, the frequency of inhalation and exhalation during ventilation, etc. These actions make the human respiratory muscles exercise, the thoracic volume fully relax and contract, and the vital capacity is effectively increased.
5. Take a deep breath. Every time 10 minute, breathe and inhale for at least 5 minutes, which is more suitable for the elderly.
Aerobic exercise is most beneficial to lung health, such as running, push-ups and squats. These physical exercise methods play a great role in exercising the lungs. Here are some practice methods and benefits after practice.
When running, the lungs exchange breath. Running for more than 0/5 minutes will greatly improve the lungs, and reasonable running will also help prevent diseases and improve the quality of life.
Push-ups are common physical exercises. When practicing push-ups, it takes 2 to 3 seconds to completely descend. Finally, the chest of the body is 2 to 3 cm from the ground, which can support it back to the starting position. Exercising push-ups can strengthen upper limb muscles, and long-term practice is of great benefit to the endurance of lungs and body.
Squat is a kind of physical exercise. Squat exercise requires a large lung capacity, so insisting on practicing squat will have an exercise effect on lung capacity and practice squat, and it can also strengthen the muscles of the whole body. When practicing squats, keep your back straight, put your hands behind your head, bend your knees, squat up and let your body practice repeatedly.
These exercise methods should be practiced frequently, and so should the lungs, not only for exercise, but also for forming good habits.
Lung is an important respiratory organ of human body. It is located in the chest and covers the heart, which is a big container of air.
Here are some more practical lung exercises:
First clap the lungs, swing your hands, cross the beat, start gently and slowly, and gradually increase your strength. After a long time, do your best, but step by step, remember to be eager for success!
The second is to beat the lung meridian, on the inside of both arms, often beating, which is good for cardiopulmonary function!
Third, do deep breathing exercises, and be sure to go to places with fresh air.
The fourth is double-disc meditation, adjusting breathing. When inhaling, your tongue will press against the upper jaw, and when exhaling, you will return to the natural state. You must relax yourself.
Fifth, exercise that is conducive to breathing. Wait a minute.
People live a breath, I hope everyone has a healthy lung!
The lung is the "oxygen bar" of the human body. When oxygen is delivered to various tissues of human body, brain cells will be necrotic due to lack of oxygen, and myocardial cells will also be necrotic due to lack of oxygen. At the same time, bicarbonate ions in the body can be converted into carbon dioxide and excreted, maintaining the balance of carbonic acid in the body, which shows the importance of the lung to the human body.
So what kind of exercise can strengthen the lungs? The lung is the "oxygen bar" of the human body, and aerobic exercise is of course the most beneficial to healthy lungs.
There are many ways of aerobic exercise, such as brisk walking, jogging, swimming and various calisthenics. So how does exercise improve lung function?
The lungs are delicate, so we must pay attention to exercising and strengthening the lungs. Don't overwork, don't suddenly exert your strength, such as suddenly lifting heavy objects, which is easy to hurt your lungs. For example, spontaneous pneumothorax and pleurisy are mostly caused by excessive force.
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Strengthen the lungs, the purpose of exercise is to increase vital capacity.
Everyone's vital capacity is different, big or small. Aerobic exercise is the main exercise that is beneficial to increase vital capacity and achieve lung health. You can choose exercise according to your own characteristics. For example, jogging, swimming, table tennis, cycling, chest expansion, push-ups and so on. People with low lung capacity can choose jogging to exercise. These exercises can make alveoli fully active, coordinate breathing, effectively prevent the elasticity of lung tissue from decreasing and increase vital capacity. You can also take a deep breath in the park every morning, which can achieve the effect of strengthening the lungs. If these aerobic exercises persist, they can prevent lung diseases.
The lungs correspond to autumn, the lungs communicate with autumn, and the lungs are prosperous in autumn.
The present value of autumn has come. After the Millennium, it is hot and cool at night, and the temperature difference is large, so it is easy to catch a cold and cough. You should go to bed early and get up early, adjust your mood and cultivate optimism. In autumn, lung qi and blood run vigorously. At this time, keeping fit and nourishing the lungs is like adding fuel to the fire, which can make the lungs more abundant in qi and blood and improve the lung function.