Cardiac and lung endurance exercise method, cardiac and lung function training plan!

What is cardiopulmonary endurance?

　　Cariopulmonary endurance refers to the ability of the heart, lungs and blood vessels to transport oxygen to the exercise muscles and use oxygen to generate energy.

　　Cariopulmonary endurance is considered to be the most important part of the human body's ability. People with good cardiopulmonary endurance have a lower chance of suffering from the number one fatal disease, that is, heart disease. People with good cardiopulmonary endurance can also engage in physical activities for a longer period of time without being easily tired. They have better ability to engage in various tasks, their body functions are also better, and their body and mind feel healthy.

　　How to enhance cardiopulmonary endurance?

　　Regular aerobic exercise can effectively improve cardiopulmonary endurance. Aerobic exercise generally refers to activities that can move groups of large muscles in the body rhythmically, continuously and for a long time, such as : Emergency walking, slow running, swimming, dancing, various ball activities, etc.

How to formulate exercise plans?

　　How to formulate exercise plans to improve cardiopulmonary endurance, pay attention to several combinations, including: number of exercises, exercise intensity, exercise time limit, exercise mode, and the application of physical fitness exercise principles.

　　Training principles: overload principle, gradual principle, key exercise principle/targeted principle

　　1. Number of exercises

　　Refer to the number of exercises in a week. Beginners may wish to exercise the next day, and then gradually increase it to once a day. After strenuous exercise, you must have sufficient rest to restore your physical strength and prevent injuries caused by excessive exercise.

(Note: Follow the WeChat public platform of the fitness bar, subscribe to search "Fitness Bar Network" or "Click to scan and follow")

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2. Exercise intensity

　　　Refer to the intensity of a single exercise. The intensity of exercise should be equal to 60~90% of the maximum heart rate, which is the best effect of training, which is the target range of exercise training.

　　Maximum heart rate is based on the base 220 minus last year's age. Maximum heart rate: 220 – Age (times/min)

　　Take a 40-year-old as an example, the target range of pulse times during exercise is as follows:

　　Maximum heart rate: 220 – 40 180 (min/min)

　　Upper limit: 180 × 90% 162 (min/min)

　　Lower limit: 180 × 60% 108 (min/min)

　　3. Exercise time limit

　　Refer to the time spent on each exercise. When doing aerobic exercise, the recommended time for each session is 20~60 minutes. Beginners or older people, start with 20 minutes, and then slowly increase the exercise time.

　　4. Exercise method

　　The activities to exercise cardiopulmonary function must be aerobic exercise, such as: brisk walking, jogging, dancing, etc.

　　To promote cardiopulmonary endurance, the training program should bring enough stimulation to the heart and respiratory system to convey more oxygen to the skeletal muscles for use.

　　5. Suggested exercise plan

　　Number of exercise: 3~5 times per week

　　　Exercise intensity: 60~90% of the maximum heart rate

　　　Exercise time limit: 20~60 minutes each time

　　　Exercise mode: Aerobic exercise

(Note: Follow the WeChat public platform of Fitness Bar, subscribe to the account to search for "Fitness Bar Network" or "Click to scan and follow")

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