Those exercises are good for the heart and lungs. Exercise can promote the metabolism of the body, and exercise can enhance the immunity of the body. Many people will do some proper exercise to keep healthy. Different sports have different effects. The following exercises are beneficial to the heart and lungs.
Those exercises are good for the heart and lungs.
Step can enhance endurance, oxygen carrying capacity, speed up exercise, burn fat, make the heart beat faster, and significantly reduce cardiovascular resistance.
The correct way of walking
First, walk at a relatively slow speed (but with a large stride) for 5 ~ 10 minutes, and then stop to do flexibility exercises and stretching exercises slowly for 5 minutes; Then step up and make your heart beat 70% of the fastest speed.
Keep your back and waist straight, hold your chest as high as possible, keep your feet and toes in the direction of walking, and exert your strength with your toes at every step, so that all the muscles of your body can participate as much as possible, and it is best to feel bouncing.
When striding, the swing arm should be enlarged and the straight arm should be balanced as much as possible, which is helpful to let more muscles of the whole body participate in walking. Because 50% of the blood vessels in the human body are concentrated in the lower body, when more muscles are exercised, at least 50% of the blood vessels in the human body can be squeezed to promote blood flow in the lower limbs.
Every step is bigger than usual. The simple method is to stick some water on the soles of your feet, walk normally first, measure the distance between two footprints, and then increase 15 ~ 20cm on this basis, which is the stride length of striding. Take a few more steps to adapt to the new stride, and then you can carry out the "aerobic stride", so as to get a good exercise effect!
run quickly
Running is the most popular cardiopulmonary exercise at present, and the muscle groups exercised during running include ankle joint, hip knee, leg socket, hip flexor and foot muscle. Research shows that an ordinary person weighing 66 kilograms can burn 300 kilocalories if he runs 8.4 kilometers in 30 minutes.
Correct operation method
It is best to warm up for 5 minutes before running, so that more nutrients can be transported to specific body parts for exercise. Then do stretching or jogging for 5~ 10 minutes to improve muscle flexibility and flexibility.
Exercise less in the first week of running, and then gradually increase the speed and distance. End your exercise with a jog, don't stop suddenly. If you feel extremely tired, you can rest 1 ~ 2 days.
boxing
Fitness experts believe that boxing is one of the best ways to exercise heart and lung function. Boxing exercises many muscle groups, including biceps, quadriceps femoris, leg fossa and gastrocnemius. In addition, you can also exercise abdominal muscles, internal and external trapezius muscles, pectoralis major and latissimus dorsi.
Practice method
You should run intermittently before you take part in the boxing match. Beginners can jog 1.5km, run 600m and jog 800m m. When running, the pace intensity should be greater, so that the heartbeat can reach the level of aerobic exercise.
Every time you practice boxing, you should do 5 ~ 10 minutes of warm-up exercise, and then do 10 minutes of simple resistance and endurance training, emphasizing speed, endurance and strength. Next, do boxing exercises for 5 minutes, including all kinds of boxing and defensive boxing. Then hit the lighter or heavier sandbags within the specified time. Finally, do stretching exercise for 5 minutes to cool your body and keep your heart beating smoothly.
swim
Swimming can significantly enhance the strength of the heart and significantly reduce the risk of diabetes, stroke and heart disease. This kind of aerobic exercise in water requires people to use various techniques to move their bodies in the water.
Swimming exercises the most comprehensive muscle groups, including abdominal muscles, gluteal muscles and leg pits. For beginners, freestyle is the most comprehensive, fastest and easiest to enter the water.
Correct swimming method
Swim 250~400 meters freestyle, backstroke and breaststroke as warm-up exercises.
Then do balance exercises. Kick scissors in the water and stretch your arms forward. When doing this exercise, keep your head below the water and breathe sideways. Take a break every 25 meters and do 4 groups. This can improve the balance in the water.
Next, do lateral balance exercises. Kick your right leg scissors, stretch your right arm forward, rest your head on your right shoulder, open your mouth slightly on the water, and keep your armpit balanced against the water. Then switch to the left, do 2 groups each, and rest every 25 meters.
After the balance exercise, do 2× 100m backstroke, 2× 100m breaststroke, 10 × 50m freestyle, and rest between each group 1 min.
Finally, finish the exercise with a slow swimming speed of 150m.
power yoga
Strength yoga is the most physical type of yoga, which combines traditional yoga posture and aerobic exercise. Practicing this kind of yoga can improve the circulatory system of the human body, make all the muscles of the whole body exercise, not only burn fat, but also improve the flexibility and flexibility of muscle joints, make the human body lighter, more flexible and stronger, make people calm down and achieve the effect of detoxification.
Correct method
Strength yoga includes eight steps: controlling desire, self-discipline, posture, breathing control, sensory inhibition, concentration, meditation and detachment. The order of posture is arranged in a scientific way. When practicing, all kinds of postures should be smooth and uninterrupted, and breathing should be used to coordinate the connection of all kinds of smooth postures.
Those exercises are good for the heart and lungs. Firstly, jog. Jogging is a good aerobic exercise with moderate intensity, suitable for people of all ages. The speed and time can be adjusted according to your own situation. When you jog until your body temperature rises and you sweat slightly, your heart and lung function will begin to be exercised. People who are not suitable for jogging can choose a fast-paced exercise method.
Second, swimming. The cold water in the swimming pool can promote blood circulation throughout the body. In the process of swimming, under the pressure and resistance of water, the muscle groups are well exercised and their vital capacity is enhanced. People who are not good at swimming can walk back and forth in shallow water, and the effect is good.
Third, jump rope. The beating of the heart increases with the skipping time. Stick to it for ten minutes every day, and you can exercise your heart and lung function. Skipping rope has less restrictions on the choice of venues and is not affected by the weather, which is conducive to persistence.
Old people and people who are not suitable for jogging, swimming and skipping rope can choose Tai Ji Chuan to enhance their heart and lung function besides walking.
The above kinds of exercises to exercise cardiopulmonary function can be carried out frequently in daily life, and which exercise mode can be chosen according to your own specific situation. No matter which exercise method suits you, it is the best. Try to eat less foods high in fat, sugar and cholesterol in your diet. Usually go to places where there are many people and the air is not circulating, and go outdoors more.
Those exercises are good for the heart and lungs. 3 Choose aerobic exercise.
Exercising cardiopulmonary function requires effective exercise, such as mountain climbing, swimming and jogging. This kind of exercise is continuous and rhythmic, which can get enough exercise and improve physical fitness. Pay attention to the number of exercises per week. You can't fish for three days and dry the net for two days. The interval is too long.
Walk more.
This method is safe and effective, and it can go fast or at medium speed. According to the physical condition, we can stick to the time and distance of walking every week, which can effectively improve the cardiopulmonary function. Using more feet can help relieve stress and anxiety, make brain thinking activities more clear and active, and improve work efficiency.
rope skipping
Skipping rope has less influence on the knee joint than running, and the effect is no less than running. Very effective for cardiopulmonary function and coordination. Sticking to exercise has many benefits for people and can also lose weight. Jumping rope sports props are simple and easy to carry. As long as you stick to it, everything will benefit you.
Insist on climbing stairs:
It's the same as climbing a mountain, but it's easier to achieve. If you can't climb the mountain, you can climb the stairs. Pay attention to the speed of climbing stairs at first to ensure good breathing. If you persist for a long time, you can try to increase your heart and lung function by increasing your speed, and pay attention to safety during the period.