There is no need for Dr. Clove to say that everyone knows that the heart is very important. Blood flow and nutrient transportation cannot be separated from it. It can be said that the heart is the [engine] of this precision instrument of the human body.
Regarding the health of the heart, there are some factors that we really cannot control, such as age is predestined and heredity is given by parents.
However, the heart is like an engine. If it can be properly maintained, it will be healthier, and the best maintenance method is aerobic exercise.
Today, Dr. Clove will teach you how to use exercise to maintain your heart.
Is what aerobic?
In the process of exercise, the metabolic level of the human body increases, and the demand for blood and oxygen correspondingly increases, just like an engine, which needs more fuel when working.
The characteristic of aerobic exercise is that the supply and demand of blood oxygen can be kept in balance during exercise, for example, the fuel supply is just sufficient and the engine can work in a balanced and stable state.
In short, low-intensity, rhythmic, uninterrupted and long-lasting exercises are aerobic exercises, such as fast walking, jogging, long-distance swimming, slow cycling, etc., which are generally aerobic exercises.
Aerobic Exercise Has Three Great Benefits
Step 1 Improve blood lipids
Insisting on aerobic exercise can reduce cholesterol and low density lipoprotein, which are the primary risk factors for cardiovascular and cerebrovascular diseases.
2. Improve vascular function
Vascular elasticity will deteriorate with age, which is prone to angiosclerosis and other problems. Aerobic exercise is helpful to prevent and treat arteriosclerosis.
3. Improve myocardial blood supply and myocardial function
Long-term aerobic exercise enhances myocardial contractility and improves the body’s utilization rate of oxygen and blood circulation efficiency.
The specific manifestation is that if you insist on aerobic exercise for a period of time and then do the same exercise, your heart will beat slowly, you will not catch your breath, and you will feel more relaxed.
How to exercise only [moderately]?
We always emphasize [moderate exercise] because too much exercise intensity can easily lead to injury and even overwhelm the heart, so it is very important to grasp [degree] well.
So, how’s sports are moderate?
The American Sports Medical Association, an authoritative organization, recommends that for ordinary adults, the appropriate amount of exercise is:
- Do 30 to 60 minutes of moderate intensity exercise at a time, or 20 to 60 minutes of higher intensity exercise at a time (for experienced people, a combination of the two is fine). It can be completed in multiple accumulations, but the exercise time should not be less than 10 minutes each time. It is recommended to exercise 3 to 5 times a week.
Here, I would like to remind you that although aerobic exercise has many benefits, if you have cardiovascular problems, go to see a doctor first and choose the appropriate exercise according to the doctor’s advice.
Two Methods of Measuring Exercise Intensity
In front of Dr. Clove mentioned moderate intensity exercise and greater intensity exercise, everyone will definitely ask:
How do you choose?
In fact, everyone has different ages and different physical conditions, so there is no common measurement standard.
To give a simple example, some people feel relaxed while others are panting when running at the same speed.
However, we still have ways to calculate the exercise intensity suitable for us. Here are two relatively simple methods:
Method 1: Maximum Heart Rate Estimation Method (Applicable to People with Exercise Experience)
Heart rate is the number of heartbeats per minute. This method requires 3 steps:
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First, calculate the maximum heart rate: maximum heart rate = (207-0.7 × age);
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Measure your heart rate when you are quiet;
- The exercise intensity is calculated by the following formula: heart rate at moderate intensity exercise = (45% ~ 55%) × (maximum heart rate-quiet heart rate) + quiet heart rate at higher intensity exercise = (65% ~ 75%) × (maximum heart rate-quiet heart rate) + quiet heart rate
If you have a heart rate meter or exercise bracelet, you can directly see the heart rate. If you don’t, it doesn’t matter. You can touch the carotid artery to estimate it.
Method 2: Subjective Feeling Estimation Method (Applicable to … Lazy People)
- If you can speak normally but cannot sing during exercise, the exercise intensity at this time is medium. If you have to gasp for breath during exercise, it means that the exercise intensity is relatively high at this time.