In my 10 years of running, I have learned to listen and understand my body. Cardio fitness is a key indicator that not only affects my running performance, but also my overall health. Here are my insights and advice on how to judge your physical condition by cardiopulmonary function indicators.
Cardiopulmonary function generally refers to the ability of the heart and lungs to transport oxygen to the bloodstream and to the muscles. Good cardiorespiratory fitness means that the body is able to use oxygen more efficiently, improve endurance and reduce fatigue. In addition, it is also very important for maintaining normal daily activities and preventing diseases.
A common method for measuring cardiorespiratory function is the VO2 Max test, which is the maximum oxygen uptake test. This test measures your body's maximum ability to use oxygen during high-intensity exercise. In addition, there are easier methods such as a 12-minute walk and run test or a walk test, which can provide reference data on cardiopulmonary fitness.
Here are some specific, scientific ways to improve your heart and lungs.
1.Aerobic exercise program
Aerobic exercise is the cornerstone of improving cardiorespiratory fitness. For best results, you should plan for at least 150 minutes of moderate-intensity aerobic activity each week, such as brisk walking, jogging, or swimming. These activities increase the efficiency of the heart pumping, which in turn improves the body's oxygen utilization and endurance.
Practical Advice:
Beginner: At least 30 minutes of brisk walking every day, and the frequency is controlled at 120-140 minutes.
Intermediate: Run at least 3 times a week for 30-40 minutes each time, keeping your heart rate at 60-70% of your maximum heart rate.
Advanced: Join a long-distance run (more than 1 hour) and keep your heart rate at 70-80% of your maximum heart rate.
2.High-intensity interval training (HIIT).
HIIT refers to a short period of high-intensity exercise followed by a long, low-intensity recovery period. This training mode has been shown to be effective in improving cardiorespiratory fitness in a short period of time.
Practical Advice:
Beginner: Start with a 30-second jog, followed by a 1-minute brisk walk, and so on for 10 rounds.
Intermediate: 1 minute of brisk running followed by 2 minutes of jogging or walking for recovery, 8-10 rounds.
Advanced: 30 seconds to 1 minute of all-out sprints, followed by 1-2 minutes of slow walking or light jogging as a recovery, repeating 6 to 8 rounds.
3.Strength training
While strength training is often used to improve muscle strength, proper strength training can also help improve cardiorespiratory fitness, especially compound movements (such as squats and deadlifts) that stimulate multiple large muscle groups at the same time and increase cardio load.
Practical Advice:
Beginner: 3 sets of 8-12 reps per exercise, including dumbbell presses, dumbbell rows, and dumbbell squats.
Intermediate: Combined with free weights, perform 4 sets of 10-15 reps of barbell squats, bench presses, deadlifts, etc.
Advanced: Add explosive workouts such as weight sprints, jerks and snatches, 5-10 reps per set, 3-4 sets.
4.Breathing exercises
Specific breathing exercises can enhance lung capacity and help improve heart and lung fitness.
Practical Advice:
Abdominal breathing: Practice at least 5 minutes a day, focusing on breathing with your abdomen rather than your chest.
Long breathing: Inhale to 4, hold breath to 7, exhale to 8, practice twice a day for 5 minutes each time.
5.Recovery and adaptation
After a certain intensity of training, it takes time for the body to adapt and recover. Getting your recovery period right, balancing between training days and recovery days, can prevent overtraining and give your cardiorespiratory system time to recover.
Practical Advice:
Set at least 1-2 days off per week for light activities such as yoga or gentle stretching.
Ensure quality sleep, at least 7-9 hours, to support the recovery and repair of the cardiorespiratory system.
6.Nutritional support
Nutrition is also an important support for improving cardiorespiratory function, ensuring adequate intake of vitamins C and E, which are powerful antioxidants that protect the cardiovascular system from free radical damage.
Practical Advice:
Foods containing vitamins C and E: such as oranges, strawberries, spinach, and almonds.
Foods rich in omega-3 fatty acids, such as salmon and walnuts, are good for heart health.
Combined with these specific exercises and nutritional advice, anyone can gradually improve their cardiorespiratory fitness, not just for long-distance runners, but also for daily health maintenance. Remember, progress takes time and patience. With persistence and moderate adjustments, you can achieve a healthier life and better athletic performance.
As a runner, I have found that running regularly is a very effective way to improve your heart and lungs. As you build a running habit, you'll feel your breathing more evenly and your heart beat will be more stable during long-distance running, which is a sign that your heart and lungs are improving.
Initial stage
If you're new to running, it's a good idea to start with a combination of jogging and brisk walking, with the goal of getting your body used to the demands of exercise while avoiding overtraining.
Increase intensity
Once you've gotten used to running, it's time to start trying to increase the intensity of your run. Increasing speed, running longer or distances, and even trying interval runs can help improve your heart and lung fitness even further.
Monitor progress
You can use a heart rate monitor to track your heart rate. Changes in heart rate during running, especially at different intensities, can reflect your level of cardio fitness and the effectiveness of your training. A low heart rate often means better cardiorespiratory fitness.
Diet and cardiorespiratory fitness
The body is like a car, and food is the fuel. To maximize cardio fitness, you need to make sure your diet is rich in nutrients. Make sure you're getting enough protein, healthy fats, and essential vitamins and minerals.
1.Smoking
Smoking is a well-known health killer. It not only causes lung disease, but also causes serious damage to the cardiovascular system, accelerates the process of arteriosclerosis. Smoking reduces the efficiency of oxygen exchange in the lungs and restricts blood vessels, increasing the burden on the heart.
Specific Avoiding Recommendations:
To quit smoking once and for all, it's best to look for professional smoking cessation support.
Limit smoking in public and at home and reduce opportunities for passive smoking, especially for children and the elderly.
2.Excessive alcohol consumption
Drinking alcohol in moderation may have some benefits for the heart, but excessive alcohol consumption can lead to problems such as irregular heartbeats, high blood pressure, and an enlarged heart. This increases the burden on the heart and affects its pumping efficiency.
Specific Avoiding Recommendations:
Adopt a strategy of slowly tapering off your drinks, preferably under the guidance of a doctor or professional.
Understand and stay on top of how much you drink, and set realistic goals to reduce your drinking.
3.Lack of sleep
Sleep is a critical time for the body to recover and rebuild. Long-term sleep deprivation is associated with an increased risk of several diseases such as cardiovascular disease, diabetes, and more. Lack of sleep can also lead to fatigue, affecting performance in daily life and exercise.
Specific Avoiding Recommendations:
Sleep and wake up regularly to form a regular routine.
Limit caffeine intake, especially in the afternoon and evening.
Create an environment that's perfect for sleeping, including a comfortable bed and a dark, quiet room.
4.Long-term stress
Stress causes the body to release stress hormones such as adrenaline and cortisol, which increase heart rate and blood pressure, and long-term exposure to this state can damage the heart and blood vessels.
Specific Avoiding Recommendations:
Try relaxation techniques like meditation and deep breathing to cope with stress.
Distract yourself and reduce stress levels with physical activities or hobbies.
5.Unhealthy diet
High-fat, high-sodium, and processed foods can easily lead to weight gain and increased blood pressure, and long-term consumption of such foods will have a negative impact on heart and lung function.
Specific Avoiding Recommendations:
Reduce the consumption of processed foods and high-sugar beverages.
Increase your intake of fresh vegetables, fruits, and whole grains.
As we say in our recommendations to boost your heart and lungs, it's just as important to avoid these bad behaviors. Changing habits can take time, but small changes can lead to big improvements gradually. By reducing harmful behaviors, combined with the aforementioned exercise and lifestyle changes to improve cardiorespiratory health, we can greatly improve our physical health and quality of life.
It is important to note that certain diseases and conditions, such as asthma, chronic obstructive pulmonary disease (COPD), or heart disease, can affect heart and lung function. If you have any of these health conditions, it's important to exercise under your doctor's guidance.
Cardio fitness is a key indicator of overall health, and good cardio fitness can lead to a better quality of life. As an experienced runner, I encourage regular aerobic exercise, moderate intensity training, a healthy diet, and staying away from behaviors that harm your heart and lungs.
As I've learned on the runway, one step at a time, with perseverance, will bring you closer and closer to your goal. It takes time for your heart and lung to improve, but if you keep going, you'll be able to succeed in running and getting healthy.