The 5 methods can improve the function of heart and lung

Have been reported in the literature, in the human body from middle age to the old recession process, heart and lung function decline is the most important performance factors. Numerous studies show that physical exercise, especially aerobic exercise on improving older cardiorespiratory function state has a good effect: movement time generally not less than 15 20min, for health, sport suit at a rate of 180 ( or 170 ) by age, for over 60 years of age or physical difference in the elderly with a 170 reduction in age, there is a serious cardiovascular disease patients should be prescribed and in others is accompanied by exercises, must not be movement brings pleasure become dizzy with success, leads to tragedy. Maintain, improve the function of cardiovascular system, is the elderly in aging, maintain the health of the primary condition, daily to cardiovascular system a certain motion stimuli, is the basic way to health. Here are some simple exercises to help you improve your cardiovascular endurance:

1 trot

Walking is the physical exercise in the highest safety factor of a sport, and not affected by time, space restrictions, but because of its low exercise intensity, so the movement time to a little longer. Walking speed faster as well, with 100 meters per minute. (roughly the equivalent of hurried over crossroads speed ), at least 20 minutes away, about an hour as well, can be daily or once every other day.

Brisk walking stride frequency, stride length is larger than the standard action: normal walking, swinging arms actively, fast forward centre of gravity, shoulders relax, go with head high and chest out, abdomen and hip.

2 jogging

Jogging is a whole body movement, can exercise the visceral organs can also exercise the body and lower the major muscle groups. Exercise should choose fresh air, vehicles, flat ground at a time, to sooner or later is appropriate. Each time I jog run at least 10 minutes or more, in order to run for 5 minutes, the back and the brow begins sweating rate. After a period of time may be extended to 20 - 30 minutes. In older people in primary jogging, walking can be advanced -- run alternately, until after the body to adapt, adjust for the whole.

Jogging standard action: the upper body slightly forward, shoulders, neck, upper limb relaxation, his eyes look straight, elbow flexion of 90 degrees, with the elbow to swing back and forth. The first use of heel, a rapid transition to full foot pedaled backwards, then grilled. Tempo and rhythm of breathing echoes.

3 swimming

Swimming to improve cardiovascular and respiratory function with good effect. Swimming must overcome the resistance of water, make the heart more powerful pulse, more the breath. Appropriate exercise intensities: heart rate in 120 - 130 / min, poor physical fitness in the elderly or cardiovascular disease. Patients can be reduced by exercise intensity or by swimming exercise, sports must have accompanied each exercise time; in 20, more than 30 minutes. A beginner can only exercise for 4 to 5 minutes, after weeks of hard work, gradually increasing to 30 minutes.

4 stairs

Climbing stairs without special ground equipment requirements, whenever and wherever possible, simple and easy. Can promote blood circulation, so that the cardiac output increased, inhalation of oxygen than quiet increased by 8 - 10 times, can improve heart and lung function, muscle strength and flexibility. In older people started to exercise load should not be too high, you'd better climb 4 - 5, after slowly increasing layers, keep in low intensity exercise, to not feel dizziness, palpitation, vertigo, after exercise does not feel particularly fatigue is appropriate. Heart or lung disease should exercise compliance, there are others accompanying movement.

Stair climbing stairs is a standard action: arms force swing, the waist should be straight, body slightly forward, focus on the heel; down the stairs when speed can be slightly accelerate, relaxed and rhythm action.

The 5 game ( deer run)

Wuqinxi deer running section of Shujinhuoxue, exercise the waist muscle function.

Moving left, natural stand, left foot started carry thick, the upper body forward, feet apart from the ground 1 punch, right leg bent, right arm outstretched hand, wrist bending, a deer hoof shape, finger tip droop and head flat, left arm after, fingertips upward, eyes squint. The right move, in opposite directions, moves the same.

For a day early, late to do a different. 3 times into 1 groups, each 3 to 5 groups, the exercise intensity to sweating slightly better.

Three exercise best weight loss

WalkWalking is too stiff it? In fact, it is the best lifetime sports. You do not need many special equipment, but rely on the joint, you can burn off calories, even if the burning of calories and the number is relatively small compared to other sports.The current national health guidelines recommend people a week in the best 30 minutes of exercise every day (such as brisk walking). Accordance with the guidelines, 5 days a week, to maintain a brisk pace, walking 30 minutes a day can prevent chronic diseases. Just add a certain amount of physical activity can reduce the person's crisis of heart attack, diabetes and hypertension. And then pull away point, if you are trying to reduce body mass, you should most days each week walking 60 minutes a day fast. In order to avoid repeated weight increase, must continue the line every day 60-90 minutes.Can be considered when the morning to walk to school or to the bus stop. Lunch time, take a bag of food drink and walk, or find some errands to run errands. Holding the dog after dinner to stroll around.* Equipment: good shoes is all you need.* Square: Walking is a branch heavy exercise (good bone health), and good for the heart and lung capacity to adapt. Walking is almost everyone can do sports, regardless of their level of fitness.* Cons: impossible to reduce body mass, but not better than some other sports for cardiovascular exercise.Jogging / runningJogging for the health of your heart and lungs are very useful, but also plenty of your energy. If you are trying to lose weight, it can be faster than walking to burn calories. On the negative side, the race really is to force more pressure on the joints - knees, ankles and hips.Everything is gradual improvement. Generally believed that the increase in the amount of exercise each week and no more than 10%. We do this because the heart and lungs can not possibly meet the high-intensity exercise, but the joints and muscles gradually adapt to maintain oppressive power of exercise can make people become energetic. Running is too big or too fast, will happen tendinitis, muscle strains or stiffness and other issues.* Equipment: a pair of good running shoes and important, as women, need to wear good quality sports bra. Note that you run the road. There are relatively soft grass of the road, not up and running smoothly, but the road there will be holes. Too hard to run up the road is relatively hard, but good running shoes will absorb the shock.* Pros: race is an excellent cardiovascular exercise. A 150-pound female to 5 miles per hour (12 minute mile) pace to run 30 minutes to burn 306 calories. In 1999, science books, published a study found that aerobic exercise, such as jogging, cardiovascular problems for those people who may be as effective as drug treatment.* Against: Race to the muscle load, and the joint prone to injury, such as tibial tendon rupture and inflammation.CyclingCycling is not only beneficial to an effective cardiovascular workout, or a ride behavior. You can make use of bicycles, to the area or park near you to ride, ride the course in and enjoy the community you live in style. There are also many people work in the bike as transportation.Running exercise of human thigh muscles (the muscles behind the thigh), while cycling is more use of the quadriceps (front thigh muscles).More importantly, when you ride a bike, your bike with the whole body in motion, back and knee have also been a corresponding exercise.When you begin to learn cycling, the best car is the soft seat, but not too wide. If you are female, the best choice for women's car saddle, make the rider more comfortable, but may make them spend a lot of time to get used to the kind of car saddle.If you usually have access to the gym bike race courses, instructors will teach you how to ride a bike outdoors. This is a learning basic bicycle repair pathway.* Equipment: a bicycle, a helmet, gloves, one pair and a pair of hands and the car can absorb the friction between the small palm pad.* Square: Cycling is fun, but also as a means of transport used, range of motion and muscle over the walk or race.* Cons: Equipment can be expensive. Cycling is not a branch heavy exercise, so you will need to use other forms of support to re-double the strength training exercise.

Three exercise best weight loss

Walk Walking is too stiff it? In fact, it is the best lifetime sports. You do not need many special equipment, but rely on the joint, you can burn calories, even if the calories burned and the relatively small number compared to other sports. The current national health guidelines recommend people a week in the best 30 minutes of exercise every day (such as brisk walking). Accordance with the guidelines, 5 days a week, to maintain a brisk pace, walking 30 minutes a day can prevent chronic diseases. Just add a certain amount of physical activity can reduce the person's crisis of heart attack, diabetes and hypertension. And then pull away point, if you are trying to reduce body mass, you should most days each week walking 60 minutes a day fast. In order to avoid repeated weight increase, must continue the line every day 60-90 minutes. Can be considered when the morning to walk to school or to the bus stop. Lunch time, take a bag of food drink and walk, or find some errands to run errands. Holding the dog after dinner to stroll around. * Equipment: good shoes is all you need. * Square: Walking is a branch heavy exercise (good bone health), and good for the heart and lung capacity to adapt. Walking is almost everyone can do sports, regardless of their level of fitness. * Cons: impossible to reduce body mass, but not better than some other sports for cardiovascular exercise. Jogging / running Jogging for the health of your heart and lungs are very useful, but also plenty of your energy. If you are trying to lose weight, it can be faster than walking to burn calories. On the negative side, the race really is to force more pressure on the joints - knees, ankles and hips. Everything is gradual improvement. Generally believed that the increase in the amount of exercise each week and no more than 10%. We do this because the heart and lungs can not possibly meet the high-intensity exercise, but the joints and muscles gradually adapt to maintain oppressive power of the amount of exercise can make people become energetic. Running is too big or too fast, will happen tendinitis, muscle strains or stiffness and other issues. * Equipment: a pair of good running shoes and important, as women, need to wear good quality sports bra. Note that you run the road. There are relatively soft grass of the road, not up and running smoothly, but the road there will be holes. Too hard to run up the road is relatively hard, but good running shoes will absorb the shock. * Pros: race is a good cardiovascular exercise. A 150-pound female to 5 miles per hour (12 minute mile) pace to run 30 minutes to burn 306 calories. In 1999, Science published a book, a study found that aerobic exercise such as jogging, cardiovascular problems for those people who may be as effective as drug treatment. * Against: Race to the muscle load and joint prone to injury, such as the tibial tendon rupture and inflammation. Cycling Cycling is not only beneficial to an effective cardiovascular workout, or a ride behavior. You can use a bike to your area or nearby park to ride, ride in the process, enjoy the community you live in style. There are also many people work in the bike as transportation. Running exercise of human thigh muscles (the muscles behind the thigh), while cycling is more use of the quadriceps (front thigh muscles). More importantly, when you ride a bike, your bike with the whole body in motion, back and knee have also been a corresponding exercise. When you begin to learn cycling, the best car is the soft seat, but not too wide. If you are female, the best choice for women car saddle, to make cyclists more comfortable, but may make them spend a lot of time to get used to the kind of car saddle. If you usually have access to the gym bike race courses, instructors will teach you how to ride a bike outdoors. This is a learning basic bicycle repair pathway. * Equipment: a bicycle, a helmet, gloves, one pair and a pair of hands and the car can absorb the friction between the small palm pad. * Pros: Cycling is fun, but also as a means of transport to use, and muscle range of motion than walking or running. * Cons: Equipment can be expensive. Cycling is not a branch heavy exercise, so you will need to use other forms of support to re-double the strength training exercise.

After 30 minutes of thin body effect, doubled

The failure of the three big reason to lose weight is: 1. Like nothing effect. 2. The great changes of lifestyle. 3. Cause psychological pressure and the body becomes poor. In fact, decrease adipose is key in 30 minutes after the meal. What are they? The 30 minutes and what to do to reduce body fat?

30 minutes to make all the decisions

Exactly how to don't let body fat? The most effective method or aerobic exercise. If it can't do it, the minimum is not to allow the rise of blood glucose concentration after dinner.

Don't want to grow more fat than it is now, the first thing to do is move after the meal. Because small intestinal begin to absorb after dinner is around 30 minutes of blood glucose concentration, and began to rise about is small intestinal begin to absorb the after 30 minutes.

And dedicated time compared 10 million fitness, don't look down upon the calories in daily life. Recently the American library aerobic institute released a grabber, found in ordinary life consciously activities of the body, and for 6 months, five days a week, every day 20 to 60 minutes swimming or ride a bicycle wait for motion having oxygen, compared to those who reduce weight and body fat is almost the same degree. The same study found that, the daily life of energy consumption than the imagination more much.

A lazy man of speech: for a walk

Lazy eyebrow in the United States can choose to take a walk, researchers found that after 45 minutes or so for a walk 20 minutes, quantity of heat to use up faster. If can be after the meal, 2 ~ take a walk 3 hours again, time about 20 minutes, so, the effect that reduce weight will be more apparent. The right fitness is payable shall hold on foot, exceed big step.

Half-and-half lazy man said, jogging

Jogging time should last about an hour and a half or more, to not discontinuous, 10 minutes or 20 minutes of exercise is not fat consumption, so at least also wanted to support to half an hour or more.

If you don't lazy: to reduce weight hold

All kinds of to reduce weight hold can try to, need to use 30 to 60 minutes of time, afraid you don't move, every day you can do?

Note: finish the movement, lie low for a while, relax abdomen, movement of too fierce in the brain, not to thinking about the abdominal muscles in sports. 

Early summer jogging 30 whole summer slim

Diet is that many people commonly used method reducing weight, but little effect through diet, aerobic exercise can subtract fat. Jogging belong to simple aerobic exercise, can activities muscles, makes the body adipose combustion, achieve thin body effect, but must last 20 minutes above, would burn the fat. Sports thin body also is not easy to answer than diet thin body fat, because after exercising better lean tissue metabolism. But thin body this happened is more haste, less speed, and should perserve, suggest weekly jogging every 2 ~ 3 times, at least 30 minutes, thin body effect each different.

Jogging is the most simple and effective way to lose weight, and jogging suitable for all kinds of people, both young people, office worker, or old friends, are suitable for running to fitness strong body.

Jogging warm jogging before after heavy to relieve

Jogging thin body effect is good, can burn lots of calories, but there are also many precautions. But jogging to strengthen and enhance ligament flexibility warm-up exercise flexibility, and joint or slightly accidentally can cause muscle strain, sprain etc sports injury.

After jogging would slow movement, because when intense campaign, a lot of blood will focus on the lower limbs and muscle, if stop immediately, no tie-in slow movement, will influence blood backflow to the heart, and makes the stranded in muscle, blood lactic acid, unable to effectively expel prone to the blood supply to the heart and brain, and produce dizziness, faint phenomenon.

And a lot of MM worry about running can let leg coarsens, in fact as long as after walking in run 5-10 minutes massage, relax leg ministry muscle, thus calf won't coarsens, still can thin? If conditions allow, before bed foot, with hot bubble can effectively reduce oedema, achieve thin leg effect.

Self-important increased 5 ~ 10 minutes a week

Engaged in jogging, must be patient with individual fitness done adjust, cannot begin quickly run, suggested to go quickly, small running, feel his legs, knee has adapted running action, then gradually increase speed. The first running time self-important shoulds not be too long, just start 30 minutes is enough, again add 5 ~ 10 minutes a week or, at best, control in one hour.

Sport bodies will be tired after a slight ache, muscle is normal phenomenon, after resting will soon disappear, but if muscle pain lasts 2 ~ 3 days, no improvement, say exercise excessive lead to lactic acid metabolites in blood accumulation overmuch, next time when motion, can consider reducing the workout.

After movement of food is strictly prohibited

After motion is over, will be very want to eat, and if not withstand the temptation of food can be broken work, suggest 1 ~ 2 hours after jogging eat any food is a plus.

Movement process, must always be replenish water, can't wait for thirsty just come to drink, moisture to complement, the ailing man, is likely to have dehydration occurs. Advice before exercising 30 minutes, first drink 300 ~ 500 ml; Every 20 minutes, add 100 to 200 ml; Movement ended, besides water, also can choose electrolyte drinks. Jogging will profusely, electrolyte will lose balance inside body, antibody adjust ability also can be reduced, electrolyte drinks, and not only added the moisture inside body can meet the need of body of minerals. 

Man jogging strong bones

A new study says that exercise on maintaining skeletal health is very helpful. The researchers studied for more than 4000, jogging, and the results showed that men with lighter weight, chronic health problems also fewer.

In addition, these men, the density of the leg than the average 5% higher runner; Don't do than any movement of male bone density to high 8%.

Research shows that even those who once a month, only the men running than no running. The male bone But more than nine times a month running male, bone density is the largest.

Running role is not with the increase of frequency, intensity and kept going up, monthly running more than 20 times of male BMD and fewer ran for 12 times of men almost. Researchers think that this could have a ceiling, more than the limit later, it is very hard to increase its effect.

The study only to men. Because of previous studies show that women jogging can increase the bone density. However, women running times shouldn't a lot because may cause menstruation to be not regular and irregular menstruation is apt to cause the bone loss. Into spring d.

Kidney failure should be less take vitamin C

For those people with poor kidney function and the people diagnosed with kidney diseases, using vitamin C can't unbridled, what reason is this?

Generally speaking, vitamin C is human body essential nutrients, it for gum redness bleeding, infectious rotting and flossing falls off, subcutaneous bleeding, pressured parts have the congestion point, arthralgia wait for a symptom, is blindly rare scurvy medicine. But kidney poorer people but not take.

This because, in body of excess vitamin C although can follow a urine eduction body outside, however, before this it will change in the kidney, first then excretion. Massive doses of vitamin C, make kidney increased burden.

Say so, suffering from kidney disease patients, will be for overburdened and make the kidney, therefore, no matter more weak what kind of vitamin C has medical effects, if because it and make their own ill get worse, so, can make the vitamin C reactive, have lost more than taking its meaning.  

Aerobic metabolism of the movement of king -- jogging

Jogging has swept the world, by people known as "the king of aerobic metabolic movement", right practice, beneficial to health. Medical experts think, jogging is to exercise the heart and body good method. In 1967, university of Oregon track coach BaoErMan and specializes in cardiac medical Harris collaborative book jogging book, greatly promote jogging activity popularization.

Jogging can be divided into in-situ run, free to run and quantitative run, etc. In-situ run namely freeze for jogging, begin each can run about fifty steps ~ 100 steps, step-by-step, increase gradually, insist on 4 ~ 6 months later, every time can increase to 50 ~ 8 steps. High SLR ran can increase exercise intensity.

Free running is according to your own situation always change running speed, no distance and time. Quantitative run time and distance limit, that is, in a certain time to run a certain distance, from a limited amount, increase gradually. Jogging, systemic muscle to relax, breath wants contrary, slowly and with rhythm, but two steps a shout, two steps a suction, yi ke three-stage call and 3 a suck, appropriate USES abdominal breathing, inhale drum abdomen, exhale accept stomach. Jogging pace should be easy, arms when natural swinging.

Jogging normally with scheffe advisable. In the hard ground surface jogging every pedal to 375 times two kilometers, so some ~ 467 times, jogging can cause that physicians arches subsidence, outside tibial clip, sweat rash, Achilles tendon strain, foot swell contusion and knee pain, so jog back before be ready for action, when jogging, want to wear shoes properly and baggy clothes and ran method must be correct, but also need good health and a clear objective.