What are some cardiopulmonary exercises?

Maintaining and improving the function of the cardiovascular system is the primary condition for middle-aged and elderly people to delay aging and maintain health. Giving the cardiovascular system a certain amount of exercise stimulation every day is the basic way to health. I believe that everyone is very interested in enhancing cardiopulmonary function, so next I will introduce to you several simple and easy cardiopulmonary exercises to help improve your cardiopulmonary endurance.

1. Brisk walking

Walking is the safest exercise among all physical exercises and is not restricted by time or place. However, due to its low intensity, the exercise time should be slightly longer. It is better to walk at a faster speed, limited to 100 meters per minute (roughly equivalent to the speed of rushing across an intersection). Walk for at least 20 minutes each time, about an hour is best, and you can do it every day or every other day. Standard movements for brisk walking: the step frequency and stride are greater than normal walking, the arms actively swing back and forth, the center of gravity moves forward quickly, the shoulders are relaxed, the head is held high and the chest is lifted, the abdomen is tightened and the hips are lifted.

2. jogging

Jogging is a whole-body exercise that exercises both the internal organs and the major muscle groups of the body and lower limbs. When exercising, you should choose a place with fresh air, few vehicles and flat ground, and the best time is morning or evening. Each jogging should be at least 10 minutes, and the rate should be such that your back and forehead start to sweat after 5 minutes of running. After a period of time, it can be extended to 20-30 minutes. When middle-aged and elderly people start jogging for the first time, they can start by alternating between walking and running, and then adjust to full jogging after their bodies have adapted. Standard jogging movements: Lean your upper body slightly forward, relax your shoulders, neck and upper limbs, look straight ahead, bend your elbows 90 degrees, and swing your elbows back and forth with force. When landing, use your heel first, then quickly transition to the sole of your foot, and then push backwards. The rhythm of your steps matches your breathing.

3. swim

Swimming has a good effect on improving cardiovascular and respiratory system functions. When swimming, you must overcome the resistance of water, which causes your heart to beat stronger and you to breathe harder. Appropriate exercise intensity: heart rate is 120-130 beats/min. Middle-aged and elderly people with poor physical fitness or patients with cardiovascular diseases can reduce exercise intensity or not use swimming exercises. They must be accompanied by someone when exercising; each exercise time should be more than 20-30 minutes. Beginners can exercise for only 4-5 minutes each time, and after a few weeks of hard work, gradually increase to 30 minutes.

4. Climb stairs

Climbing stairs does not require any special venue or equipment and is easy to do anytime and anywhere. It can promote blood circulation, increase cardiac output, and increase the amount of oxygen inhaled by 8-10 times compared to resting state. It can significantly improve cardiopulmonary function, muscle strength and flexibility. The load for middle-aged and elderly people should not be too high when they first start exercising. It is best to only climb 4-5 floors each time, and then slowly increase the number of floors, maintaining medium to low intensity, so that they do not feel dizzy, panic, or blurred vision during exercise, and do not feel particularly tired after exercise. People with cardiopulmonary diseases should exercise according to their doctor's advice and have someone accompany them during exercise.

5. Five Animals Exercises (Deer Long-distance Run)

The deer long-distance run section of the Five Animal Exercises has the effect of relaxing muscles and tendons, activating blood circulation, and exercising waist and abdominal muscles. Move to the left, stand naturally, start with the left foot, lift it up, lean the upper body forward, and keep the sole of the foot 1 fist away from the ground. Bend the right leg slightly, extend the right arm forward, bend the wrist, and make the hand into a deer hoof shape, with the fingertips hanging down and level with the head. The left arm is behind, with the fingertips pointing upward, and the eyes are squinting. Move right, in the opposite direction, with the same action. Try to do it once every morning and evening. 3 times constitutes a set. Do 3-5 sets each time. The exercise intensity should be enough to make you sweat slightly.

6. Skipping rope

Jumping rope has less impact on the knee joints than running, but the effect is no less than running. It is very effective for cardiopulmonary function and coordination ability. Persisting in exercise has many benefits to people and can also help lose weight. Rope skipping is a simple sport and easy to carry. As long as you can stick to it, it will have many benefits and no harm.

What are the exercises that can train the cardiopulmonary system? Do you know them now? In cold weather, the number of people exercising decreases accordingly, especially busy office workers. Experts believe that although winter is not the best time for exercise, choosing appropriate exercise and sticking to it will have good health benefits and enhance cardiopulmonary function.