1, to help control the "three highs": the culprit of blocking blood vessels is atherosclerotic plaque, and hypertension, hyperlipidemia and diabetes are recognized as the three major culprits that can accelerate atherosclerosis and induce cardiovascular and cerebrovascular diseases, that is, to keep blood vessels unobstructed. The advantage of exercise is that it can help lower blood pressure, accelerate glucose and lipid metabolism, control blood lipid and blood sugar, and thus better prevent the formation of atherosclerotic plaques.
2. Help establish collateral circulation: Another magical function of exercise is to help establish collateral circulation of the heart. Collateral circulation is a collateral vessel established by the heart with its strong compensatory ability when the main coronary artery is blocked to help meet the normal needs of myocardial blood supply and oxygen supply. Obviously, this is life-saving for patients with coronary heart disease and myocardial infarction. It is found that the establishment of collateral circulation depends on exercise. This is mainly because exercise can stimulate cell regeneration, thus helping to establish collateral circulation.
Numerous studies and facts have proved that exercise is beneficial to smooth blood vessels, but effective exercise must have rules to follow, not voluntary movement. From the examples of the above two patients, it is enough to find that their exercise has two characteristics, one is regular and continuous, and the other is moderate intensity.
French doctor Cooper, the "father of aerobic exercise", still insists on running a half marathon at the age of 87, and has been insisting on aerobic exercise for decades. He once used data to prove that aerobic exercise can promote the establishment of cardiac collateral circulation, even if the main blood vessels are blocked by more than 90%, it may still be reversed! And his exercise prescription is aerobic exercise!
1, moderate intensity: Only when the exercise reaches a certain intensity requirement can it effectively stimulate cell regeneration. Generally speaking, moderate intensity is the most suitable, and the elderly can be lower, depending on the individual. Remember never to do strenuous exercise with high load. According to the exercise heart rate, moderate-intensity exercise is maintained at 60-70% of the maximum heart rate (220 years old). For example, for a 50-year-old person, the maximum heart rate is 220-40= 170 beats/min, so the exercise heart rate should be kept at170× (60-70%) =102/19.
Moderate intensity aerobic exercise includes simple jogging and brisk walking; Square dance, social dance and Tai Ji Chuan preferred by the elderly; Young people prefer yoga, swimming, mountain climbing and ball games. You can choose according to your personal preference. Of course, in addition to aerobic exercise, it can also assist some strength training, which is mainly suitable for younger people, such as weightlifting and dumbbells. These are just auxiliary exercises.
2. Sustained and regular: In addition to the requirements of intensity, effective exercise requires perseverance and persistence. It is impossible to fish for three days and dry the net for two days. If you need moderate-intensity exercise, you should set aside half an hour every day to do it, and it is best to do it regularly at the same time every day, at least 5 days a week. That is to say, at least 150min is needed every week. This kind of exercise is an effective exercise.