We all know that the heart is the most important organ in our body to maintain our life. Some factors that influence heart health are out of our control as it is genetic from our parents.
But the heart is like an engine, and if we can take good care of it, we can have a healthier one. And the best maintenance method is aerobic exercise.
But the heart is like an engine, and if we can take good care of it, we can have a healthier one. And the best maintenance method is aerobic exercise.
What is aerobic exercise?
During the exercise, with the increased metabolic level, we demand more blood and oxygen like an engine for more fuel when running fast.The characteristics of aerobic exercise are that blood oxygen supply is balanced. It is the proportion of fuel supply, and the engine operates in a state of balanced stability.
Simply speaking, the low strength, rhythm, uninterrupted, long-lasting exercises are aerobic exercise, such as quick walk, jogging, long-distance swimming, slow cyclist, etc.
There are 3 benefits of aerobic exercises.
Improve blood lipids
Adhere to aerobic exercise can reduce cholesterol, low-density lipoprotein, which are primary risk factors for cardiovascular and cerebrovascular diseases.Improve vascular function
With age growth, Vascular elasticity will deteriorate, and vascular hardening is prone to occur. Aerobic exercise is helpful for the prevention and treatment of arteriosclerosis.Improve myocardial blood supply and myocardial function
Long-term aerobics will enhance myocardial shrinkage and improve the utilization of oxygen and blood circulation efficiency.We feel the heartbeat is slower and do not breathless with the same exercise after a couple of days.
How to have moderate exercise?
We always emphasize "moderate exercise" because the exercise strength is easy to cause damage, and even let the heart is overwhelmed, so it is important to choose the suitable sports.So, how do you exercise moderately?
The authoritative institutions recommend that for ordinary adults, the appropriate exercise is 30 to 60 minutes medium intensity exercise or 20 to 60 minutes of arduous intensity movement. (Combine two is ok for an experienced person). We can complete it many times, but each exercise time cannot be less than 10 minutes. And we have to have sport 3 to 5 times a week.But if you have a cardiovascular problem, then go to the doctor, and choose the exercise according to the doctor's recommendation.
Two methods of measuring exercise strength:
Because of the different ages and physical conditions, so there is no common measurement standard. However, we still have a way to calculate the intensity of sports, here to introduce you to two relatively simple methods:
Method 1: Maximum heart rate estimation method (suitable for people with sports experience)
The heart rate is the number of heartbeats per minute. This method takes 3 steps:
- Calculate the maximum heart rate first: Maximum heart rate = (207-0.7 × age);
- Measure your heart rate when you are quiet;
- Calculate the intensity by the following formula:
If you have a heart rate table or a sports bracelet, you can see the heart rate. If you do not have it, it doesn't matter. You can count it with the neck artery.
Method 2: Subjective Feeling Estimation
If you move when you exercise, you can't sing, indicating that it is medium intensity. And if you are panting for breath, which means you have an arduous intensity exercise.
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