A foreign study has shown that short, fragmented bursts of high-intensity exercise, as short as 20 seconds or as long as 10 minutes, can effectively improve metabolic and cardiovascular health. This short, efficient form of exercise can avoid sitting for long periods of time and effectively help to improve the health of sedentary people.
For some people who do not like exercise or have no exercise habit, they can also set a fitness goal for themselves at home to motivate themselves to move. Don't worry about which sports "cost performance" is the most, as long as you like, you can exercise. Start with the sport you are most comfortable with and practice it slowly. At the same time, combined with the characteristics of social interaction, take the initiative to join the sports-loving circle, go to the gym with friends, choose interactive sports, etc., with the help of "circle of friends" to increase the amount of activity.
Aim for smaller, consistent, self-conscious exercise habits. Start with less physical activity and gradually increase the frequency, intensity, and duration. People who are not very good in physical strength should not easily try high-intensity exercise, otherwise it is difficult to generate confidence and interest, and finally difficult to adhere to.
Numerous studies have proven that regular exercise has positive effects on the prevention and treatment of heart disease. Experts recommend that patients with heart disease exercise should follow the "1, 3, 5" principle.
"1"
Your heart rate during exercise is no more than 170 minus your age. Exercise prescriptions usually include the intensity, frequency, time and type of exercise. In the case of exercise intensity, doctors will determine a "bull 's-eye rate", the heart rate that should be achieved during exercise, based on the patient's condition and cardiopulmonary function tests. But generally speaking, your heart rate during exercise is no more than 170 minus your age. In addition, you should count your pulse before and after exercise, and increase it no more than 20 times per minute after exercise.
"3"
It takes about 30 minutes to walk about 3,000 meters a day. In general, exercise should be quantitative and avoid exercise intensity too small or too large. In many cases, patients with heart disease may be able to exercise for only five to 10 minutes at the beginning, and as heart function is restored, the exercise time will gradually increase to 30 minutes or more. Clinically, the appropriate amount of exercise should be slightly sweating, breathing slightly fast but feeling comfortable after exercise, no obvious feeling of fatigue, and the heart rate is still stable after waking up the next day.
"5"
The initial exercise should be no more than 5 days per week. At first, depending on your situation, it is best to be active no more than 5 days per week, then increase to daily activity. To turn sports into a fixed part of life, become a way of life.
Patients with heart disease should pay close attention to their body reaction once they start exercising. If they feel tired the next morning, they should stop exercising immediately and adjust their exercise plan under the guidance of their doctor if their exercise center rate increases or decreases, their blood pressure becomes abnormal, their exercise ability decreases, they cannot talk freely due to shortness of breath, or they look pale. In addition, heart patients to participate in exercise is a certain risk, the amount of exercise, the number of times, time must be under the guidance of the doctor "tailored".
