The importance of exercise for health is also an important breakthrough for the "four high" people to become younger and younger. How to have health? In addition to healthy eating habits, almost all doctors recommend the benefits of moderate exercise. For example, running: diabetes, hypertension, heart disease, depression, weight loss, reducing the risk and severity of stroke, delaying muscle atrophy, delaying aging, reducing the incidence of cancer, improving sleep quality, treating arterial diseases of lower limbs, improving blood lipid, improving blood circulation, preventing the elderly from falling, maintaining bone density and preventing sarcopenia, enhancing immune system, preventing atherosclerosis and improving heart function of patients with heart failure. ...
Running is one of the best ways to enhance cardio-pulmonary endurance, but what is our cardio-pulmonary endurance? Will there be an accident of sudden cardiac death? This is an accident that long distance runners often hear about. The following simple test methods can let us know our cardio-pulmonary endurance in advance, which is worth a try for athletes.
30 squats in 30 seconds to quickly test your endurance.
Although the maximal oxygen uptake test can accurately evaluate endurance, it is not suitable for the public because it is cumbersome and expensive. Is there a simpler, more practical and more convenient way to test endurance? Today, we will introduce you to 30 squats in 30 seconds.
In this test, you do 30 squats in 30 seconds at a frequency of 1 sec. Squat requires squatting until the thigh is parallel to the ground, that is, squatting is completed, and the action speed is relatively fast. This test is also called simple cardiac function test. Assess endurance by the following formula:
(p1+p2+P3-200)/10 = cardiac function index.
P 1 stands for quiet heart rate.
P2 represents the heart rate after exercise.
P3 represents the heart rate after a one-minute rest.
The resting heart rate before exercise, the heart rate immediately after exercise and the heart rate 1 min after exercise were tested. Heart rate immediately after exercise and heart rate 1 min after exercise are generally measured by taking the pulse. Test time 10 second, multiplied by 6, represents the heart rate at that time. If you have a heart rate meter, of course, the test is easier.
Put it into public computing. For example, a person's quiet heart rate is 60, immediately after squatting for 30 seconds, the heart rate is 1 10, and immediately after resting 1 minute, the heart rate is 70. His cardiac function index is 4.
Evaluation of cardiac function index
Cardiac function index ≤0 is the best.