Aerobic exercise has a good effect on improving cardiopulmonary function and oxygen uptake. Fast walking can promote blood circulation, improve cardiovascular blood flow, and help prevent chronic diseases such as hypertension. A study published in the Journal of American Heart Association in 20 18 shows that walking for 10 minutes every day will reduce the risk of cardiovascular disease.
2. Swimming.
Swimming can exercise nerves, breathing, digestion, muscles, blood circulation and other systems. Persisting in swimming makes the heart volume more mobile, the myocardial contraction more powerful, the heart rate slows down when it is quiet, the stroke output increases, the blood vessel wall thickens, the elasticity increases, and the efficiency of the cardiovascular system improves.
In addition, in the process of swimming, it produces resistance with water, which has the functions of losing weight and fitness, and is conducive to controlling blood pressure, blood lipid and blood sugar.
Step 3 run.
Jogging speeds up the heartbeat, deepens breathing, increases vital capacity and effectively consumes fat. Middle and long-distance running will accelerate blood circulation, so that the coronary artery has enough blood to supply the myocardium, thus preventing various heart diseases.
Running can also increase the volume of the heart, increase the total blood volume and increase the density of capillaries. The adaptability of the body to long-term middle and long-distance running can improve metabolism and reduce blood lipid and cholesterol levels.
Step 4 jump rope.
Skipping rope belongs to aerobic exercise, which can not only accelerate gastrointestinal peristalsis and blood circulation, but also promote the metabolism of the whole body; It can also enhance the functions of cardiovascular system, respiratory system and nervous system, improve cardiopulmonary function and increase endurance.
5. Ride a horse.
Cycling can not only compress blood flow through leg movements, but also draw blood back to the heart from the vascular endings, which actually strengthens microvascular tissue.
In the process of riding a bicycle, there is more blood supply to the lower limbs, and the change of heart rate changes with the pedaling speed and the ups and downs of the terrain. Repeated exercises can make the myocardium developed, the myocardial contractility is strong, and the elasticity of blood vessel wall is enhanced.
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