How to improve cardiopulmonary ability

#BMI-meaning #bmi-calculator-male

March 26, 2025

Cardiac and lung exercise: The so-called cardiac and lung exercise is a continuous large number of muscle activities such as walking, jogging, cycling, dancing, jumping rope, rowing, etc.

When engaging in cardiopulmonary exercise, the ability of the heart, blood vessels, lungs and muscle systems to work together is called "cardiopulmonary endurance". During long-term hiking, people with good cardiopulmonary endurance are more likely to transport sufficient oxygen to the muscle tissue. The cells use oxygen and energy better, so they are less likely to be tired, or they can quickly recover their physical fitness after a short rest. For those with poor cardiopulmonary endurance, when they need to supply the same amount of oxygen in the muscle system, the heart must contract faster, resulting in more fatigue. In addition, those with poor cardiopulmonary endurance have a heartbeat that is prone to too high when going uphill, so it is not easy to control the rhythm of their own travel. Often, intensive resting with ten steps and one short rest of a hundred steps will prolong the entire hiking time and become more tired. To improve cardiopulmonary endurance, this situation can be effectively avoided. For most athletes, cardiopulmonary endurance is the source of everything. Cardiopulmonary ability training is the most basic.

How to improve cardiopulmonary endurance

　　Cardiopulmonary fitness test

　　First do a small test of cardiopulmonary fitness. Readers can take a physical fitness test in the market, or find the test results norm from physical fitness books and physical fitness websites to understand their current cardiopulmonary fitness level. Usually, they fall at the "ordinary" level. If other mountaineering skills are not considered in hiking activities, physical fitness is OK, but if they are at the "still good" or "very good" level, they are more ideal mountaineering physical fitness. After you have performed cardiopulmonary endurance training for a period of time, you can retest to understand the progress. But people who already know that they are suffering from heart disease should not take this test.

　　Determine exercise intensity

　　In addition, you should know the exercise intensity you need based on your age and the number of heartbeats in several states. First of all, you must be able to calculate your reserved heartbeat number in order to know the number of heartbeats under different exercise intensity.

　　Reserved heartbeat number Maximum number of heartbeats (220 -Age) - Number of rest heartbeats.

　　A 30-year-old man has a heartbeat of 70 downhills/minute during rest, then his reserve heartbeat is (220 - 30) - 70 120 times.

　　When we know our reserve heartbeat number, we need to find the exercise intensity suitable for our heart and lung training. Taking riding a bicycle as an example, the highest heartbeat when pedaling with both feet is about 130. Even if it is a 50% exercise intensity, if the heartbeat is about 140, then it is about 60% exercise intensity at this time.

　　40% exercise intensity (120 ╳ 40%) + 70 118 downhills/minute

　　50% exercise intensity (120 ╳ 50%) + 70 130 When you exercise, you can use the heartbeat watch to measure the heartbeat at that time, or measure your pulse when you stop. We recommend that the exercise intensity is between 60% and 85%, which is the best to improve the maximum oxygen consumption. If you have not exercised for a long time, it is recommended that the exercise intensity be maintained at 40% to 60%, and then it can gradually increase according to the progress. The training intensity should not exceed 85%, otherwise it will not only not achieve better results, but will cause physical harm.

　　In addition, if only for a long time, it is recommended that the exercise intensity be maintained at 40% to 60%, and then the progress can be gradually increased; the training intensity should not exceed 85%, otherwise it will not only not achieve better results, but will cause physical harm.

　　In addition, if only for a long time If you want to train for exercise intensity below 50%, your cardiopulmonary endurance can only reach the "ordinary" level; if you want to reach the "good" or "very good" cardiopulmonary endurance level, you must train with an exercise intensity of about 85%.

You may like:

20 minutes of cardiopulmonary function (strength, weight-bearing aerobic) exercise

How to grasp the aerobic exercise scale

Aerobic exercise-tracking dance

The duration of the exercise depends on the intensity of the exercise. If the exercise intensity reaches 85%, 20 minutes is enough; if the exercise intensity is only about 50%, it is best to continue to exercise between 30 and 60 minutes. In addition, some studies have pointed out that moderate-intensity training is divided into three times a day, 10 times each time Minutes can also significantly improve cardiopulmonary endurance.

　　Number of exercise per week

　　After starting exercise, it is usually recommended to 20 to 30 minutes per week. As long as the number of heartbeats remains within the training target, it can improve and maintain cardiopulmonary endurance. However, if you only exercise for 4 to 5 hours on weekends and do not exercise at other times, it will not be of much help. The improvement effect obtained by exercise, once the amount of exercise is reduced, the effect will slowly disappear within two weeks. If you stop exercising for two to eight months, the effect will completely disappear.

　　Keywords of cardiopulmonary endurance training

　　The continuous large amount of muscle activities belong to cardiopulmonary exercise.

　　First to understand your cardiopulmonary fitness level.

　　Understanding the exercise intensity you need.

　　Planning exercise time according to the intensity of exercise.

　　　3 to 5 per week Time.

　After implementing cardiopulmonary endurance training for a period of time, do another cardiopulmonary fitness test.