Edit|Love Healthy Morning.
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In modern society, with the acceleration of the pace of life and the increase of work pressure, heart health problems have attracted more and more attention. As a simple and low-cost way of health promotion, aerobic exercise has a positive effect on maintaining heart health and preventing cardiovascular disease. In this article, we'll look at the relationship between heart health and aerobic exercise, how to improve heart function through aerobic exercise, and what to look out for during exercise.
Aerobic exercise refers to increasing the pumping function of the heart and improving the body's oxygen uptake and utilization efficiency by making the body perform continuous, rhythmic exercise. Common aerobic exercises include walking, jogging, swimming, cycling, etc. Not only do these exercises strengthen the heart and lungs, but they also boost metabolism, help control weight, lower blood pressure and blood lipids, and thus reduce the risk of heart disease.
Choose the right form of exercise: Choose the type of aerobic exercise that suits you according to your personal preferences and physical condition. Beginners can start with simple exercises and gradually increase the intensity and duration of the exercises.
Make an exercise plan: Create a reasonable exercise plan, including the timing, frequency, and intensity of exercise. At least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week is generally recommended.
Warm-up and stretching: Warm up before exercise, such as a light run or stepping in place, to increase joint flexibility and reduce the risk of injury. Proper stretching after exercise can help relax muscles and reduce fatigue.
Monitor exercise intensity: During exercise, you can monitor exercise intensity through heart rate, breathing rate, and self-perception. Moderate exercise should make you feel a little out of breath but still be able to speak normally.
Health assessment: Before starting aerobic exercise, it is recommended to have a health assessment to understand your physical condition and exercise tolerance. If you have serious health problems, you should consult your doctor for evaluation before you start.
Safety first: During exercise, pay attention to safety and avoid exercising in bad weather or dangerous environments. At the same time, wear appropriate sportswear and footwear to reduce the risk of injury.
Moderate exercise: While aerobic exercise is good for heart health, excessive exercise can also be taxing on the body. Therefore, it is necessary to arrange the time and intensity of exercise reasonably and avoid overexertion.
Persistence and regularity: Aerobic exercise requires long-term persistence to achieve good results. It is recommended to integrate exercise into daily life and form regular exercise habits.
Combined with strength training: Aerobic exercise can be combined with strength trainingBoosts muscle strength and body metabolic rate to further improve heart health.
Healthy eating: Exercise and diet are two aspects of heart health. It is recommended to maintain a balanced diet, reduce the intake of foods high in fat, sugar and salt, and increase the intake of vegetables, fruits and whole grains.
Regular checkups: Regular checkups help to know the health of your heart and other organsIdentify and treat potential health problems in a timely manner.
Seek professional guidance: For beginners or people with special health needs, it is recommended to seek guidance from a professional trainer or doctor to ensure the safety and effectiveness of the exercise.
Heart health is the foundation of a happy life. By consistently exercising aerobic exercise, we can effectively improve heart function and reduce the risk of cardiovascular disease. At the same time, a reasonable diet, regular physical examinations and professional guidance are also aspects that cannot be ignored to maintain heart health. Let's take the first step towards heart health from now on!