Exercise to enhance cardiopulmonary function

Exercise to enhance cardiopulmonary function

Exercise strengthens the heart and lung function, and the lungs inhale oxygen and expel carbon dioxide for the human body, and maintain human life activities. The ability of cardiopulmonary function directly affects the activities of organs and muscles in the whole body. Then, let's learn about the exercise to strengthen heart and lung function.

Exercise to enhance cardiopulmonary function 1 1 swimming

Especially in summer, swimming is a very good exercise. On the one hand, it can cool off the heat, on the other hand, it can obviously improve the heart and lung function. Because deep breathing during swimming can improve vital capacity, the heart rate is gradually accelerated, so that the limbs can get enough blood oxygen, and at the same time, it can exercise the muscles of the limbs and shape the body. It is an exercise that obese people can't miss.

2. Aerobic exercise

Aerobics is a kind of aerobics with music as the background and characterized by aerobic exercise. This can not only relax the mood, ease the mood, but also effectively exercise the whole body. Aerobic exercise generally lasts at least 12 minutes, mainly including sit-ups, barbell exercises, back-ball squats, forward kicks, etc.

Step 3 jog

I'm afraid jogging needs no introduction, because it is one of people's favorite sports. Jogging can promote the body's metabolism, excrete metabolic waste with sweat, effectively improve cardiopulmonary function, reduce the occurrence of heart diseases, and run out of a healthy figure, which is one of the most effective exercise methods to enhance physical fitness.

Matters needing attention in summer fitness

First of all, exercise and fitness must be carried out step by step according to people's needs. It is impossible for everyone not to consider eating fat in one bite. Therefore, it is necessary to keep exercising and do enough warm-up activities before exercise to prevent trauma.

Second, choose a fitness program that you like and are suitable for and stick to it for a long time. Fitness is important, but many people in life are "three-minute fever", so the fitness effect is not obvious. Therefore, it is very important to choose a reasonable fitness plan so that you can stick to it for a long time. Cycling, mountain climbing, brisk walking, playing basketball and football are all good outdoor sports.

Third, the weather is hot in summer, so everyone should pay attention to the time period when exercising, preferably in the morning or evening, when the exercise choice is more suitable. You must choose a place with good air environment for morning exercise, which can not only escape the summer, but also make people feel happy. There are many negative ions in the air that are beneficial to the human body and are easily absorbed by the human body.

Fourth, drink plenty of water to keep your body hydrated. At present, the temperature is still low, and people often ignore the importance of drinking water when exercising. In fact, at this time, the climate is relatively dry, and a lot of perspiration is needed during exercise, so at this time, exercise should pay attention to replenish water in time.

The benefits of fitness exercise

First, improve your body shape.

The most basic function of fitness is to change body shape. Through fitness, you can increase or decrease any part of the body (as long as there is muscle tissue) and effectively change its shape, so as to achieve the effect of beautiful figure, and you can control this process.

Secondly, it is good for health.

Fitness can stimulate muscles, bones, blood circulation system, respiratory system, endocrine system and so on. It is stronger than general exercise and more effective for improving human health.

Third, delay aging.

Through fitness, you can keep your hormone secretion at a relatively high level, thus achieving the effect of delaying aging. Those who insist on exercising, some men can still maintain abundant physical strength in their sixties; Some women in their 50 s have the same skin tightening, no fat all over, and show the breath of youth everywhere.

Exercise to strengthen heart and lung function 2 How to exercise to be healthy: Repeated exercise.

This method is very beneficial to improve sports ability and develop physical fitness. When practicing sports with less exercise load, we can adopt the practice method of continuous repetition without rest, such as the continuous swing practice of table tennis. When carrying out heavy-load exercise, you can use multiple (group) exercises.

How to exercise to be healthy: circular exercise

This is a combination of several items or actions with different exercise functions. The method of practicing in turn plays a very good role in comprehensively developing physical fitness and avoiding single development. In circular exercises, familiar and simple movements are generally chosen. For example, when exercising at home, you can practice squats, push-ups and sit-ups in turn to develop the strength of lower limbs, upper limbs and waist and abdomen at the same time.

How to Exercise to Stay Healthy: Change the Exercise Mode

This is an exercise method that changes the exercise conditions. This method is very effective in improving the flexibility of the central nervous system, developing the adjustment ability and adaptability of the body, and is conducive to improving the enthusiasm of exercise and overcoming boredom. For example, when running, you can run, jog, run, run through the swimming pool or jump over obstacles on the playground, street or ridge.

How to exercise to be healthy: Exercise regularly every day.

Try to keep about 1 hour of physical exercise every day instead of fishing for three days and drying the net for two days. Only by perseverance can we continuously improve our physical fitness and human activity ability.

How to exercise to be healthy: from small to large, from easy to difficult.

Don't be eager for success when exercising, but choose the right exercise according to your actual situation. Exercise should be from small to large, and practice should be from easy to difficult. Every time you exercise, you should be prepared for exercise first, so that your body can gradually adapt to greater exercise intensity.

How to exercise to be healthy: exercise to develop the whole body in an all-round way

When exercising, don't do single or partial exercise for a long time. It is necessary to choose some items that can exercise the whole body or several items separately to achieve the purpose of comprehensive exercise. Through exercise, we should not only develop external forms such as muscles and bones, but also improve internal organs such as cardiovascular system and respiratory system.

Exercise to enhance heart and lung function. Exercise the most effective skills.

1, side wall squatting wall

Squatting on the wall has the function of relaxing waist and regulating qi. Long-term exercise helps to relax the waist and joints of the whole body, dredge the meridians and qi and blood of the whole body, and correct the disordered qi and blood in the body. It is a good way to regulate qi and blood. As long as you keep exercising and squat several times a day, you will definitely achieve the goal of getting rid of illness and strengthening your body.

Posture requires facing the wall, feet together, whole body upright, hands drooping naturally, whole body relaxed, inner joy (the distance between two toes and the wall can be determined according to my specific situation, and gradually inclined to the wall root). When squatting, the body is hard, the shoulders are buckled on the chest, the head cannot lean back, and the waist protrudes backwards. Beginners should squat and get up slowly.

When the body is straight up, put your hands on your hips, press your thumb on the "Jingmen point" on your back (12 soft rib end), press the other four fingers on your hips, take a deep breath, and then squat again according to the posture requirements, gradually reaching 30 consecutive squats, preferably twice a day. You can squat down anywhere or many times according to the above posture.

2. Walking and running

In ancient times, many people were in favor of walking, relaxing limbs, walking slowly for hundreds of steps after meals, losing food and gas, grinding the stomach and rotting easily. Take a leisurely walk to nourish the soul. Walking before going to bed, seeking peace, is helpful to sleep.

Modern people advocate running, which is a normal physiological stimulus to human body and a better way to prevent and treat diseases. As for the most suitable speed for running and how to control it, the researchers believe that running to improve physical function should be carried out according to the situation. After running for 3~4 minutes, the pulse rate should not be lower than half that of running.

Walking and running are the simplest exercise methods, but whether walking or running, it is important to stick to it in moderation, so as to achieve health care effects.

Step 3 massage yourself

Self-massage refers to a method of applying certain massage techniques to certain parts of the body or acupoints, which is suitable for people at all levels to prevent and treat diseases. It can relieve fatigue and cheer up the spirit. Enhance muscle strength, smooth joints, promote qi and blood flow, and regulate spleen and stomach function.

Prepare to sit still for 3 minutes before the operation, get rid of distractions, have a calm mind and relax all over, then follow your heart, combine with movements and carry out natural massage.

① Press the ear hole with two flat palms, and then suddenly let go. After doing it for more than ten times in a row, massage from top to bottom with your thumb and forefinger for 20 times (thumb behind auricle and forefinger in front). Massage the earlobe for another 30 times, depending on how hot the ear feels. Once in the morning and once in the evening, it can strengthen the body, eliminate diseases and prolong life.

It would be better if this method could be combined with the action of "singing drums". That is, press the two ear holes tightly with the palm of your hand, put the five fingers behind your head, and then tap the back of your head with the middle three fingers of your hand for more than ten times, or press the middle finger with your index finger and bounce the back of your head with your index finger for more than ten times.

Close your eyes from beginning to end when singing Tiangu, and the techniques are from light to heavy. If you persist, you can get the effect of enhancing your vitality, awakening and preventing ear diseases.

(2) Rub your hands on the bath surface first, then massage them from Xiang Ying point on the nose to Jingming point on both eyes, then to Tang Yin point and temples on both sides of your forehead, and then rub them back to your nose. This massage has a refreshing effect.

(3) Kneading the Sun Fix the temples on both sides with thumb or forefinger, and make a small-scale circular rotation, so that the stressed part drives the subcutaneous tissue there to do repetitive, uninterrupted, rhythmic and gentle rotation and rubbing. Has refreshing effect, and can be used for treating common cold and eye diseases.

(4) rubbing the abdomen with one hand or folded hands, with the middle cup as the center and touching it in a clockwise circular rhythm, has the function of strengthening the spleen and stomach.

⑤ rub your hands and feet. The inside of the upper limb is from top to bottom, and the outside is from bottom to top. The lateral side of the lower limb is from top to bottom, and the medial side is from bottom to top, 3-5 times each. It has the health care functions of dredging meridians and regulating qi and blood.

⑥ Rub your hands in the wind pool, and then rub them back and forth in the wind pool and wind room around your neck for 30 times, which can refresh your mind and treat colds, headaches and cervical spondylosis.

⑦ Press the palm of Shenshu point tightly on both sides of the waist and knead it from top to bottom to the lumbosacral part, which will have a warm feeling, strengthen the waist and strengthen the kidney, and can treat symptoms such as low back pain and frequent urination at night.

⑧ Wipe the spring. First, heat the palm of your hand, and then rub the Yongquan point under your feet respectively. This method has health care function and is often used to treat neurasthenia and insomnia.