CardiopulmonaryThere are many exercises to enhance the function of the heart and lungs. Of course, these strengthening exercises have a very good effect, but many people do not know that the cardiopulmonary function has Of course, many people still know about strengthening exercises. So, what kind of exercise enhances cardiopulmonary function? Did you know? Let’s find out together below!
1. Skipping
Skipping is indeed a good way to exercise. Studies have shown that skipping has certain benefits for cardiovascular, cerebrovascular and pulmonary functions, and can improve osteoporosis and increase coordination of the nervous system. Sticking to rope skipping can also improve depression and mood. Insomnia problem. Jumping rope allows your blood to get more oxygen, keeping your cardiovascular system strong and healthy. Secondly, teenagers are in the growth and development period. Rope skipping can enhance the functions of the human cardiovascular, respiratory and nervous systems, stimulate the secretion of growth hormone, and promote height growth and organ development. Rope skipping can also exercise muscle strength and endurance, maintain a fit body, make movements agile, and stabilize the body's center of gravity so that children are less likely to be injured during exercise. In addition, many teenagers have obesity problems. Rope skipping is an aerobic exercise. Continuous rope skipping can burn a large amount of fat and has a positive effect on weight loss and lowering blood lipids.
2. Mountain Climbing
Climbing a mountain also depends on whether it is through a mountain road or a step. If it is a mountain road, it is actually equivalent to running on a slope. It is better for cardiopulmonary exercise than running on flat ground. If there are steps, please pay attention to protecting your knees (going down the steps will have a greater impact on your knees); if you have the conditions, it is good to climb mountains every day. It is recommended to climb mountains through mountain roads and go up faster (a good way to exercise cardiopulmonary function). Pay attention when going down. Don’t go too fast (walk slowly, regulate your breathing, and avoid injuries); if there are no mountain roads and only steps, it is recommended to run normally and climb the mountain once a week.
3. Swimming
Swimming can also effectively enhance and improve the function of the human cardiovascular system. In particular, participating in swimming exercises from an early age can promote the development of the cardiovascular system. It is irreplaceable for other sports. When a person goes from lying down to standing still, due to the effect of gravity on the blood, about 600 ml of blood accumulates in the leg veins, so the cardiac volume decreases. At this time, the body has to speed up the heartbeat. frequency to maintain the heart's blood output per minute. this is peopleThe reason why the heart rate is faster and the heart volume is smaller (about 600 ml) when standing and lying down. On the contrary, when changing from standing to lying down, the hydrostatic pressure in the body decreases and the blood moves from various parts of the body to the chest cavity. Due to the effect of gravity, The pressure on the heart is reduced, which also makes it easier for blood to return to the heart than when standing, so the heart volume increases (about 740 ml) and the heart rate slows down
4. Cycling
Exercise the human body Scientific experts actively recommend outdoor cycling. Cycling can comprehensively exercise people's internal organs, strengthen cardiopulmonary function and improve endurance, promote metabolism and blood circulation, and delay the aging of the body. The bicycle is also considered to be one of the best tools for overcoming heart function problems. Long-term endurance exercise can reduce the athlete's resting heart rate - sinus bradycardia, which can increase the athlete's heart rate reserve and increase cardiac output by 2 to 2.5 times. As a result, the heart consumes less oxygen and has higher work efficiency during exercise. . It can be seen that long-term cycling can improve cardiopulmonary function and enhance body immunity; when riding a bicycle, the legs move, the muscles contract and compress the blood vessels to promote blood flow, and pump the blood from the blood vessel endings back to the heart. At the same time, it also strengthens the capillary tissue and improves microvascular function. cycle.
5. Ball sports
Confrontational ball sports include football, basketball, hockey and other collective confrontation sports with direct physical contact. Not only are people popular, but they also have high fitness value. It also has ornamental value, especially enhances the human body's blood circulation and respiratory system, and can enhance the human body's physique.
6. Tai Chi
The lungs are the place for gas exchange. It can increase the activity of the diaphragm and abdominal muscles and regulate the respiratory function of the intercostal muscles, so that the relationship between the lungs and the brain can be improved. The tension between the lungs increases, the lung capacity increases, the contact area between the alveoli and the capillary wall increases, and the diffusion capacity of oxygen and carbon dioxide is enhanced. After long-term exercise, the breathing frequency can be reduced and the breathing effect can be enhanced. The specific manifestation is that when practicing boxing, "sweat flows down the back without panting". It has a certain effect on the prevention and treatment of chronic emphysema, and is suitable for the prevention and treatment of various chronic lung diseases.
7. With the help of fitness equipment
The main types of indoor fitness exercises include: power bicycles. Exercisers can design a cycling exercise program based on the heart rate, Relevant data such as speed, distance, time and energy consumption can be used to grasp and adjust exercise load in a timely manner; the treadmill can control the energy consumption within the range of aerobic exercise based on the relevant data displayed during exercise to achieve cardiovascular exercise of the human body. The purpose of the respiratory system and other functions; the rowing machine can exercise the arms, legs, lower back and chest muscles, and is a good form of whole-body exercise. Those who do not have equipment can choose simple exercise methods such as climbing stairs, indoor skipping rope, doing Tai Chi on the balcony, doing push-ups, lifting dumbbells, and doing gymnastics.
8. Jogging and brisk walking
Persistent jogging and brisk walking will increase the blood output of cardiac contraction and reduce resting heart rate_Beat rate, lower blood pressure, increase high-density lipoprotein cholesterol content in the blood, and improve the body's working ability.