1, reducing blood lipid
Whether the blood lipid is normal or not, maintaining moderate aerobic exercise is helpful to regulate blood lipid, increase high-density lipoprotein cholesterol and reduce the contents of triglyceride and low-density lipoprotein cholesterol. In order to reduce blood lipids, exercise at least 120 minutes per week, combined with statins, the effect is more significant.
2. Prevention and treatment of coronary heart disease
Regular physical exercise can reduce the risk of myocardial infarction 14%, especially starting exercise one week to three months after acute myocardial infarction, and its rehabilitation benefits the most. Maintaining proper aerobic exercise after myocardial infarction or vascular reconstruction is beneficial to cardiac rehabilitation, and the risk of death from cardiovascular diseases is reduced by 26%. In addition, regular exercise can slow down the development of coronary heart disease, remove coronary plaque, effectively improve vascular endothelial function, and improve coronary collateral circulation, which is conducive to the remodeling of left ventricular function, thus reducing the probability of myocardial infarction and the risk of cardiovascular death. However, patients with coronary heart disease can't do high-intensity exercise, just exercise for 30~40 minutes every day, 4~5 times a week. If patients with coronary heart disease intend to do high-intensity exercise, they need to go to the hospital for comprehensive evaluation to rule out the problems of myocardial ischemia and hypoxia and left ventricular dysfunction.
Step 3 lower blood pressure
There are more than 300 minutes of moderate-intensity exercise every week, and its antihypertensive effect can last for 24 hours. Through research, it is found that keeping scientific and regular aerobic exercise can reduce blood pressure by 3~7mmhg. So you can have 75 minutes of high-intensity aerobic exercise every week, and you can also have 150 minutes or more of light and moderate exercise. In addition, you can increase strength training 2~3 times a week.
Step 4 prevent diabetes
Maintaining moderate exercise can reduce the risk of type 2 diabetes by 25%~40%. Low-intensity exercise can increase insulin sensitivity and promote the absorption of fatty acids by skeletal muscle. The longer the exercise time, the higher the exercise intensity and the lower the risk of diabetes. In addition, diabetic patients need to insist on strength training and aerobic exercise, which is helpful to improve insulin metabolism and prevent death due to complications.
5, improve heart failure
Regular exercise can reduce the risk of 10% heart failure. Patients with heart failure should take at least 150 minutes of moderate-intensity exercise every week, which is more beneficial to patients with diastolic heart failure. Do more cardio training.
6. Reduce the risk of atrial fibrillation
Under the premise of good heart rate control, patients with atrial fibrillation can effectively improve the symptoms related to atrial fibrillation, enhance exercise endurance and thus improve their quality of life. In addition, maintaining moderate exercise can also reduce the load and recurrence of atrial fibrillation.
skill
Exercise can really improve cardiovascular problems, but we must master the correct exercise methods. Don't hold your breath too much during exercise, so as not to raise blood pressure and induce myocardial infarction or stroke. As long as you don't exceed your physical strength, you can do brisk walking, jogging, walking or playing Tai Ji Chuan and other aerobic exercises. It is not recommended to do push-ups and sit-ups and other anaerobic exercises that will hold your breath. Warm up 15~20 minutes before each exercise to avoid accidents during exercise. In addition, if you have symptoms such as headache, dizziness, cold sweat, dyspnea and chest pain during exercise, you need to stop immediately.
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