Swimming, brisk walking, jogging, cycling and all aerobic exercises can exercise the heart. Aerobic exercise has many benefits: it can exercise the heart and lungs, enhance the function of the circulatory system, burn fat, increase vital capacity, lower blood pressure, and even prevent diabetes and reduce the occurrence of heart disease. The American College of Sports Medicine suggests that if you want to know whether the intensity of aerobic exercise is appropriate, you can test your heart rate to reach 60% ~ 90% of the highest heart rate after exercise.

If you want to lose weight through aerobic exercise, you can choose low to moderate exercise intensity and extend exercise time. This method consumes more calories. Exercise frequency is 3 ~ 5 times a week, 20 ~ 60 minutes each time. If you want to exercise your muscles, you can do weight lifting, gymnastics and other exercises that repeatedly stretch and flex your muscles. Muscle exercise can burn calories, enhance bone density, reduce the chance of injury, especially joint injury, and prevent osteoporosis.

Before you lift weights, measure them. If you can lift eight times in a row, practice from this weight. When you can lift this weight 12 times in a row, try to increase the weight by 5%.

Pay attention to lifting 8 ~ 12 times in a row during each exercise, so that the muscles can reach 70% ~ 80% of the maximum endurance, and the exercise effect is good. 2 ~ 3 times a week, but avoid exercising the same group of muscles for two consecutive days, and give the muscles sufficient recovery time.

Extended data:

Exercise cardiopulmonary function:

Aerobic exercise can exercise cardiopulmonary function. Generally speaking, moderate exercise that reaches 60% to 70% of the highest heart rate (that is, 220 MINUS a person's age) has the best effect of reducing fat. In exercise, 40% of energy consumption comes from fat and 60% is carbohydrate. If you want to exercise cardiopulmonary function, you need to do strenuous exercise with a maximum heart rate of more than 70%. At this time, the energy consumption is 90% carbohydrate, 10% fat.

For example, obese people need to exercise to lose fat. Although strenuous exercise consumes a lot of calories, it is not suitable for rushing to do too strenuous exercise at first, because their cardiopulmonary function can't cope;

Or it is necessary to reduce fat through moderate exercise and improve the basic cardiopulmonary function, and then gradually lose weight, so as to enhance the amount of exercise, exercise cardiopulmonary function and further improve the effect of reducing fat. Most people don't know what level of their cardiopulmonary function is, so before starting proper exercise and gradually improving their cardiopulmonary function, they must carry out cardiopulmonary function tests to evaluate their physique and physical condition.

Baidu Encyclopedia-Cardiopulmonary Function

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