Cardiopulmonary There are many training methods for cardiopulmonary function. Of course, the training effect of cardiopulmonary function training methods is good, but many people do not know what cardiopulmonary function training has. Of course, some people still know what training methods there are. So, what is the training method to improve cardiopulmonary function? Let’s learn about cardiopulmonary function training together!

1. Jogging

Jogging is a whole-body exercise that can exercise both internal organs and Major muscle groups of the body and lower limbs. When exercising, you should choose a place with fresh air, few vehicles, and flat ground. The time is preferably morning and evening. Jog for at least 10 minutes each time, at the rate at which your back and forehead start to sweat after 5 minutes of running. After a period of time, it can be extended to 20-30 minutes. During their first jogging exercise, middle-aged and elderly people can alternate walking and running first, and then adjust to full jogging after their bodies adapt.

Standard jogging movements: Lean your upper body forward slightly, relax your shoulders, neck, and upper limbs, look straight with your eyes, bend your elbow joint 90 degrees, and swing your elbow back and forth with force. Land with your heels first, quickly transition to the balls of your feet, and then push back. The rhythm of your steps echoes the rhythm of your breathing.

2. Swimming

Swimming has a good effect on improving cardiovascular and respiratory system functions. When swimming, you must overcome the resistance of the water, causing the heart to beat more powerfully and breathe harder. Appropriate exercise intensity: The heart rate is 120-130 beats/min. Middle-aged and elderly people with poor physical fitness or patients with cardiovascular disease can reduce the exercise intensity or do not use swimming for exercise. Someone must accompany them during exercise; each exercise time should be between 20 and 20-130 times/min. More than 30 minutes. Beginners can only exercise for 4-5 minutes at a time. After a few weeks of hard work, gradually increase it to 30 minutes.

3. Brisk walking

Walking is the safest exercise among all physical exercises and is not restricted by time or venue. However, because of its low intensity, walking Exercise time should be slightly longer. It is better to walk at a faster speed, limited to 100 meters per minute (roughly equivalent to the speed of crossing a crossroads in a hurry). Walk for at least 20 minutes each time, preferably about an hour, and you can do it once a day or every other day.

Standard movements for brisk walking: cadence and stride length are larger than normal walking, arms are actively swinging back and forth, the center of gravity moves forward quickly, and shoulders are relaxedLoose, hold your head high, hold your chest high, tighten your abdomen and lift your buttocks.

4. Climbing Stairs

Climbing stairs does not require special equipment and is easy to do anytime, anywhere. It can promote blood circulation, increase cardiac output, and inhale oxygen 8-10 times more than at rest. It can significantly improve cardiopulmonary function, muscle strength and flexibility. The load for middle-aged and elderly people should not be too high when they first start exercising. It is best to only climb 4-5 floors at a time, and then slowly increase the number of floors and keep the intensity at medium to low, so that they do not feel dizzy, flustered, or dizzy during exercise, and do not feel dizzy after exercise. Especially tired. People with heart and lung diseases should exercise according to the doctor's instructions and have others accompany them when exercising.

Standard climbing movements: When going up stairs, swing your arms vigorously, keep your waist straight, lean your upper body slightly forward, and put your center of gravity on your heels; when going down stairs, you can speed up slightly, and your movements should be relaxed and rhythmic.