For example: jogging, cycling and swimming, but the time should be kept above 20 minutes and the frequency should not be too slow.
Aerobic exercise refers to keeping the heart rate at 60%-80% of the normal heart rate for 20 minutes in an aerobic environment.
Preventive measures may include:
Control weight
Studies show that weight gain 10%, average cholesterol increase 18.5, and the risk of coronary heart disease increases by 38%. Weight gain of 20% increases the risk of coronary heart disease by 86%, and the prevalence of coronary heart disease in hypertensive patients with diabetes is 1 times higher than that in hypertensive patients without diabetes.
give up smoking
Nicotine in tobacco can accelerate the heartbeat, increase blood pressure (excessive smoking can reduce blood pressure), increase cardiac oxygen consumption, vasospasm, abnormal blood flow and increase platelet adhesion. These adverse effects make the incidence of coronary heart disease in male smokers aged 30-49 three times higher than that in non-smokers, and smoking is also an important cause of angina pectoris and sudden death.
give up drinking
An experiment by American scientists confirmed that ethanol is toxic to the heart. Excessive intake of ethanol can reduce myocardial contractility. For people with heart disease, alcoholism will not only increase the burden on the heart, but even lead to arrhythmia, affect fat metabolism and promote the formation of arteriosclerosis.
Improve the living environment
Places with serious pollution and high noise intensity may induce heart disease. Therefore, improve the living environment, expand the green area, reduce noise and prevent all kinds of pollution.
In order to avoid crowding
Avoid going to crowded places. Viral myocarditis, dilated cardiomyopathy, coronary heart disease and rheumatic heart disease are all related to viral infection, and even heart failure is often aggravated by upper respiratory tract infection. Therefore, we should pay attention to avoid going to crowded places, especially in the cold season, so as to avoid infection.
Reasonable diet
The diet should be reasonable. Hyperlipidemia, unbalanced diet, diabetes and obesity are all related to dietary nutrition, so from the perspective of heart disease prevention and treatment, nutritional factors are very important. In principle, we should achieve "three lows": low calorie, low fat and low cholesterol.
Moderate exercise
Take an active part in moderate exercise. Keeping regular and proper exercise is conducive to enhancing heart function and promoting normal metabolism, especially for promoting fat metabolism and preventing atherosclerosis. For patients with heart disease, according to heart function and physical strength, engaging in moderate physical activity is helpful to improve blood circulation, enhance resistance, improve the function of various organs in the whole body and prevent thrombosis. However, excessive activity should also be avoided. In order not to cause symptoms, the amount of activity should be gradually increased.
Regular life
Develop healthy living habits. Live a regular life and be happy, avoiding emotional excitement and overwork.
Special reminder
Reminder 1: Eat more vegetarian food.
Many people think that we humans are carnivores because we eat meat almost every day. However, the study of human evolution and human history proves that human body structure and physiological function are more like herbivores. Everyone must feel strange, so let's take a look at the comparison between herbivores and carnivores.
Main differences of body structure between carnivores and herbivores (table)
Carnivorous herbivore
Claw-free hands or hooves.
Sharp and blunt teeth
Short length of intestine
Drinking pattern licking
Breathe (without sweat glands) and sweat (with sweat glands) by lowering body temperature.
The way to get vitamins is to make them yourself and get them from food.
One comparison is obvious-humans are more like herbivores than carnivores. Although human beings have gradually become omnivores in the process of long-term adaptation to nature, the basic characteristics of herbivores have not changed significantly and have remained so far. However, in the past 200 years, the development of economy has made great changes in human diet, especially people began to stay away from vegetarian food and cereal and eat too much meat. Compared with the evolutionary history of human beings, this change is so rapid that human genes and physiological functions characterized by "herbivores" cannot adapt to the environment dominated by meat food. This disorder eventually leads to many new diseases, including modern heart disease.
Epidemiological research has proved that "economic development → unhealthy lifestyle epidemic → cardiovascular disease epidemic" is a trilogy with obvious causal relationship. The most typical example is Nauru. Nauru was once a poor island. Rare minerals were discovered in the late 1960s, and this country became the richest country in the world overnight. Unexpectedly, a few years later, diabetes, obesity and cardiovascular diseases appeared in Nauru. 70% of people over 50 suffer from diabetes, which is the highest in the world, and the government and people have paid a heavy price for it.
Economic development provides material possibilities for unhealthy lifestyles. Therefore, we must make it clear that although the prevalence of cardiovascular diseases cannot be said to be the inevitable result of economic development, it is the punishment that human beings violate the laws of nature. For example, Western-style fast food, which is regarded as junk by western countries, is rich in calories and saturated fatty acids, but now it is popular in China and has won the love of many children. In the long run, it will seriously affect health. We should imitate our ancestors more, eat more plant foods (including cereal starch, vegetables and fruits), and eat less animal foods (except fish), especially foods containing saturated fat and cholesterol, and stay away from "unhealthy" foods such as McDonald's and KFC.
Standard table of healthy diet
(Healthy eating should meet the following requirements)
1. The daily intake of cholesterol should not exceed 300mg.
2. Fat intake should not exceed 30% of total calories.
3. Eat less or not eat refined sugar foods such as sucrose and glucose.
4. Eat more foods rich in vitamin C, such as fruits, fresh vegetables and vegetable oils.
5. Eat less and foods with high fatty acid and cholesterol content, such as fat, egg yolk, animal oil and animal offal.
6. Diet should be high in potassium and low in sodium, and bean products and tea should be encouraged.
7. Eat regularly, not too hungry or too full.
8. Appropriate intake of cellulose food (including grain starch), keep the stool unobstructed.
Reminder 2: Suitable for sports.
Another important cause of heart disease is lack of exercise. People who live in the same environment often sit still, and the probability of suffering from coronary heart disease is twice as high as that of people who are often active.
What are the benefits of exercise for the heart? Exercise can promote the enlargement, extension and increase of small blood vessels in the heart, improve oxygen supply to the myocardium and improve lipid metabolism in the blood. Exercise also helps to improve myocardial metabolism, improve the working ability of myocardium and the metabolic function of the heart. In addition, it can also improve the fibrinolytic activity of blood and prevent hypercoagulability, which is very helpful to prevent and delay the development of atherosclerosis.
Taking an active part in physical exercise is one of the effective means to prevent and treat heart disease. In order to protect the heart, we suggest the following exercise methods:
Physical exercise table
1. Walking: Walking can enhance myocardial contractility, dilate peripheral blood vessels, enhance heart function, lower blood pressure and prevent coronary heart disease. It can improve the condition of people who will cause angina pectoris when participating in sports. Each walk can last 20 minutes to 1 hour, 1 ~ 2 times a day, or walk 800 ~ 2000m a day. People in good health can improve their walking speed appropriately.
2. Jogging: Jogging or running in situ can also improve heart function. As for the distance of jogging and the time of running in situ, it should be decided according to everyone's specific situation, and there is no need to force it.
3. Tai Ji Chuan: It has a good preventive and therapeutic effect on hypertension and heart disease. Generally speaking, patients with good physical strength can practice old-fashioned Tai Ji Chuan, while patients with poor physical strength can practice simplified Tai Ji Chuan. If you can't play a full set, you can play a half set. If your body is weak and your memory is poor, you can only practice individual movements and practice them in sections without coherence.
Matters needing attention in physical exercise:
1. If anyone's heart rate is still above 100 times per minute after exercise10 minutes, he should not increase the amount of exercise, and should appropriately reduce the amount of exercise according to the situation.
2. The amount of exercise is from small to large, and the time is from short to long, step by step.
3. The interval between eating and exercising should be at least 1 hour.
4. The optimum temperature for exercise is 4℃-30℃.
5. If you have dizziness, headache, palpitation, nausea, vomiting and other uncomfortable symptoms during exercise, you should stop immediately and seek medical advice if necessary.
In addition, one thing to remind everyone is that it is inappropriate to exercise in the morning. According to the measurement of foreign scholars, 6:00-9:00 am is the most dangerous time for coronary heart disease and cerebral hemorrhage, and the incidence rate is more than three times higher than that of 1 1 am. In addition, human sympathetic nerve activity is high in the morning, which leads to the increase of bioelectrical instability and easily leads to arrhythmia, ventricular fibrillation and sudden death. In addition, people's arterial pressure is high in the morning, which increases the possibility of atherosclerotic plaque rupture and leads to the attack of acute coronary syndrome. Therefore, when doing physical exercise, we should avoid the "peak period" of cardiovascular events and arrange the time in the afternoon and evening.
Reminder 3: Peace of mind
Emotion and health are inseparable. No matter what age people are, bad emotions are very unfavorable. Once a person's mood is tense and excited, it will excite sympathetic nerves and increase catecholamine. In this way, the heartbeat will accelerate, blood pressure will rise, and myocardial oxygen consumption will increase significantly, aggravating the condition of patients with coronary heart disease and heart failure. More seriously, these changes sometimes lead to fatal arrhythmia and cardiac arrest.
Great rejoicing and great anger are taboos. Traditional Chinese medicine believes that when you are happy and sad, there will be a series of symptoms of heart deficiency, such as palpitation, fatigue, chest tightness, shortness of breath and pulse stagnation. In severe cases, there will be cold sweat, tepid limbs, heartburn, palpitation, chest tightness, chest pain and other symptoms. This change is similar to coronary heart disease arrhythmia, cardiogenic shock and so on. On the contrary, anger is contrary to qi, and the operation of qi is blocked. Qi handsome is blood, pneumatic is blood, qi stagnation is blood stasis, and qi stagnation is blood stasis, which leads to obstruction and pain. A series of reactions caused by anger are similar to angina pectoris of coronary heart disease or acute myocardial infarction. It can be seen that maintaining a healthy mental state is very important for each of us.
The ancients advocated "harmony and wealth, yin and yang, and rigidity and softness." This can be said to be the motto of maintaining the heart. We should keep in touch with people, understand the society and environment, and realize that we are a member of society. Older friends can also cultivate their temperament by planting flowers, raising fish, playing chess, painting and calligraphy according to their hobbies.
How to exercise cardiopulmonary function?
Walking is one of the most effective ways to exercise cardiopulmonary function. However, Dou, a professor at Beijing Sport University, reminds readers that if you walk incorrectly, the effect will be greatly reduced.
We know that the purpose of physical exercise is to make our heart stronger, promote and accelerate metabolism, which requires us to have a certain amount of exercise and master scientific exercise methods. Without a certain amount of exercise, the cardiopulmonary function will not achieve the purpose of exercise. Therefore, many people deliberately add some upper limb movements during the exercise while doing lower limb walking. In view of this situation, Professor Dou said that adding these movements can make the exercise more pure and achieve a certain amount of exercise, but it is best to rely on special exercise methods of upper limbs, such as dumbbell exercises, push-ups and pull-ups. Don't let the movements of upper limbs and lower limbs interfere with each other, which will reduce the exercise effect of cardiopulmonary function.
Professor Dou said that walking during exercise is not what people usually walk and bend over. The easiest way to know if your walking posture is correct is to just look at your heels. Many people's heels are worn to varying degrees, which shows whether the center of gravity of your usual walking is correct or not. If you exercise correctly, the wear of the sole is uniform, not uneven.
Does backward walking improve cardiopulmonary function while preventing and treating lumbar spondylosis? The answer is no, Professor Dou pointed out that many people who do morning exercises now not only like to walk backwards, but also deliberately twist to enhance the exercise effect. In fact, although these irregular walking styles have played a certain role in our physical activities, they are basically not helpful for the improvement of cardiopulmonary function. (Wang Chun)
Health times
Long-distance running exercises cardiopulmonary function
Source: Sports Health Network
In competitive sports, long-distance running includes 3000 meters, 5000 meters, 10000 meters and other events, which belongs to high-intensity sports and lasts for about 8-40 minutes. It is a kind of strenuous exercise of the whole body. So it is very hard to practice long-distance running. We must constantly overcome the "pole" and constantly fight fatigue. At the same time, sports are very monotonous and it is not easy to arouse people's interest. However, long-distance running has a unique exercise function and is very beneficial to the body.
Long-distance running can first exercise the nervous system. People who often engage in long-distance running exercise have a particularly strong and stable cerebral cortex and nervous system, greatly improved their coordination ability with various muscle groups and internal organs, and have a tenacious will and a spirit of hard work and perseverance.
During long-distance running, the oxygen demand increases greatly, about 4 ~ 6 liters per minute. 3-5 minutes after the start of running, the oxygen uptake can reach the highest level of the individual, which is ten times higher than that at rest, and there is a pseudo-stable state (that is, the oxygen uptake has reached the highest level and cannot continue to grow, but it is in a stable state, but it cannot meet the body's demand for oxygen). At the same time, the activity level of respiratory and circulatory functions has reached the highest level. The respiratory rate is above 60 beats/min, the pulmonary ventilation is about 100- 140 l/min, the heartbeat frequency is as high as 180-220 beats/min, the systolic blood pressure rises to 24-26 and 7 kPa, the diastolic blood pressure drops to 6.67 kPa, and even endless sounds appear. These changes in respiratory and circulatory functions during long-distance running have been maintained at such a high level for a long time. After day-to-day exercise, physical fitness changes and the level of cardiopulmonary function is greatly improved. Therefore, the heart rate of excellent long-distance runners can be as low as 40 beats/min, the stroke output is 90 ml (generally lower than 70 ml), the cardiac muscle is thick and powerful, the maximum cardiac output can reach 30-36 liters/min, and the heart volume exceeds 1000 ml (generally about 700 ml). Take a deep breath slowly. When quiet, it is 8- 12 times per minute. The absolute value of the maximum oxygen uptake is above 5.5-7 liters/minute, and it can reach above 85 ml/minute according to the weight per kilogram. The average person is only about 3-4 liters/minute and 50 ml/minute. It can be seen that long-distance running has a very significant effect on the level of cardiopulmonary function, which greatly exceeds other sports. Of course, people who are generally engaged in long-distance running exercise can't reach such a high level of heart function. But as long as you keep exercising, the level of cardiopulmonary function will be greatly improved.
Insisting on exercise is beneficial to the development of cardiopulmonary function.
People who insist on long-term physical exercise are in good health. A healthy body and good physique are completely supported by strong cardiopulmonary function.
The exchange of gas through the lungs (respiratory organs) is called external respiration. However, the process of continuously delivering oxygen and nutrients to all cells of the human body is also called respiration, which maintains the metabolism of the human body. Therefore, the quality of cardiopulmonary function is directly related to the strength of human metabolic function and the speed of recovery after fitness exercise.
Fitness exercise makes people's heart beat faster and stronger, cardiac output per minute increases, and myocardial microcirculation expands in an all-round way; During exercise, the carbon dioxide produced by muscle activity stimulates the human respiratory center, which accelerates the respiratory frequency and increases the vital capacity. At the same time, exercise respiratory muscles (diaphragm, extracostal muscles, intercostal muscles) and respiratory auxiliary muscles, especially the diaphragm's up-and-down movement increases. Long-term exercise can increase the weight and volume of the heart, slow down the resting heart rate, thicken the ventricular wall of the myocardium, and make every contraction powerful. People who exercise regularly may have a heart rate of only 40-50 beats per minute when they are quiet, and the highest heart rate can reach 220 beats per minute when they exercise vigorously. When the maximum heart rate of people who lack exercise exceeds 190 times per minute under pressure, they will have collapse symptoms such as nausea, vomiting, dizziness, pale face and cold sweat.
It is reported in literature that after stopping physical exercise 10 years, the average oxygen intake of female students decreased by 29%, but the heart volume did not change, indicating that adolescent exercise still has a far-reaching impact on the cardiopulmonary function of adults, which is of great significance to the promotion and enhancement of physical fitness.
Reading Homer's epic aloud can exercise heart and lung function.
Xinmin Evening News
European scientists have found that reading aloud the Odyssey is good for heart and lung function.
Experts selected 20 healthy people with an average age of 43, and asked them to read the German version of Odyssey, while monitoring their cardiopulmonary conditions with instruments. The results show that when people read these rhythmic ancient poems, their breathing gradually slows down and synchronizes with the rhythm of the heart.
The reduction of breathing frequency inevitably requires the heart and lungs to work more effectively, so they get exercise. In addition, after the respiratory rate is reduced, blood pressure will also drop.
Researchers point out that it is useless to recite poems, and only by reading each syllable aloud can we achieve the purpose of exercise.