We all know that sports are important, but do you know? Generally, walking and walking slowly do not have any exercise performance at all. Many people think that doing heavy training is exercise. In fact, to achieve the purpose of heart and lung training, aerobic exercise is absolutely indispensable.

We often talk about muscle endurance. Muscle endurance can train the muscles to carry out daily activities, but cardiopulmonary endurance is actually the more important physical energy foundation. Cardiac and lung endurance is the ability of the human body to take oxygen and transform. With good cardiac and lung endurance, you will not feel panting when you are climbing a staircase.

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Some people who do not have sports habits will feel that they are very breathless before running, and they may even be angry and may wonder if they have any problems with their cardiopulmonary function. Shi Yizhong, director of the Department of Cardiology and Vascular Institutions at the Joint An Hospital Clinic, said that people can first understand their heart and lung status before exercise training. Through "cardiac ultrasound" and lung function examination, they can evaluate heart health and lung function.

According to the movement guidelines of the National Health Administration, the evaluation of sports performance can be viewed by "heartbeat speed". The heartbeat rate during exercise should be above 60%, which is about the state of a little sweating and feeling a little breathing but not too breathing.

The formula for calculating the maximum heartbeat rate is: 220-years

For example, 70 years old is (220− 70) = 150 times/min, and 20 years old is (220− 20) = 200 times/min, and the value is the maximum active heart rate.

Low strength: reach 50% maximum heartbeat rate

Medium strength: reach 60-70% maximum heartbeat rate (modern people's sports strength recommendations)

High strength: reach 80% maximum heartbeat rate

Therefore, according to this condition, if you only walk in the park for 3 hours, you will actually not be able to achieve exercise performance, because walking will not speed up your heartbeat. The National Health Administration also recommends that the exercise program should be mainly large muscle groups, rhythmic and continuous activities (at least 10 minutes). The exercise process is the strength of "can speak, but cannot sing". Such as jogging, riding, swimming, aerobic dance, etc. are good choices.

Precautions for sports in the three high groups

If people want to undergo aerobic exercise for cardiopulmonary function training, they must grasp three major principles: sufficient strength, sufficient time, and consistent frequency. Judging from the principle of exercising three times a week and having at least 30 minutes, it doesn’t matter even if you don’t have the ability to do it for 30 minutes at the beginning. You go from jogging for 5 minutes to 15 minutes to train progressively, and finally to 30 minutes. If you can run for 30 minutes, speed up the speed to train the strength.

Aerobic exercise can also improve the problem of vascular stiffness. Some people are worried that they are psychopathic and dare not exercise. In fact, those with three highs and who have had stents must practice cardiopulmonary abilities, unless they are already over 75 years old and have a history of cardiac failure, they will be at a higher risk. Remind the public that sports must be within their capacity. If there is any inappropriateness in sports, you must stop immediately and evaluate your own status before proceeding.