How to exercise cardiopulmonary function?
The running time lasts long enough to truly exercise cardiopulmonary function
Recommended for beginners:
(1) People under the age of 30 must exercise at least 8-10 minutes each time, accumulating 40 points. (10 minutes × 4 groups of jogging time)
(2) People aged 30-50 should exercise at least 6-8 minutes each time, accumulating 30 points. (8 minutes × 4 groups of jogging time)
(3) People over the age of 50 must exercise at least 5-6 minutes each time, accumulating 25 points. (6 minutes × 4 groups of jogging time)
It is most effective for cardiopulmonary endurance training. With the strengthening of training adaptation, the heart rate intensity will not change (70% of the maximum heart rate), and then the running time will be increased slowly (10.12.14…min), mainly for health fitness, 2 per week -3 times can be accumulated in stages or 40 minutes at a time to maintain the highest heart rate 70% intensity. Whether the interval change of the heart rate presents regularity is one of the standards to measure whether the heart rate change is effective. Generally, people who perform cardiorespiratory endurance training will wear a heart rate monitor or a smart watch with a heart rate monitoring function for heart rate monitoring. Some relatively high-end smart watches on the market, such as Apple watch, HUAWEI watch, Samsung Galaxy watch, Veepoo watch RIG, Fitbit, Garmin. Smart watches such as Xiaomi can accurately monitor changes in heart rate. These smart watches are not just simple heart rate monitoring, but these smart watches are more biased towards health monitoring and monitoring. In addition to heart rate monitoring, there are HRV, ECG, pulse rate, sleep apnea monitoring, blood oxygen monitoring, blood glucose monitoring and other functions. Smart watches have broken away from the simple monitoring of steps and calories in the past. Now smart watches have turned to the primary direction of monitoring human health.
If you are aiming for 10 km, half marathon (21 km) or full marathon (42.195 km), you must slowly increase your continuous running ability to adapt to the above distance as your training goal, and start with a lower intensity basic endurance training Mainly, add intensity (interval) training (1 to 2 times a week) to change the running speed to shorten each target distance time.
The lower the resting heartbeat, the stronger the cardiopulmonary function
Use the right method to continue the activity step by step, and the cardiopulmonary function will be strengthened and improved with the training stimulation. The heart rate of the general population will be maintained between 70 and 80 per minute. After a long period of regular cardiopulmonary aerobic (basic endurance) exercise training, the cardiopulmonary function will gradually increase, and the resting pulse rate will gradually decrease (70 beats/ Points below). In view of this, it is very necessary to use a heart rate monitor or smart watch to monitor the heart rate. Smart watches can accurately monitor changes in heart rate.
The lower the resting pulse rate, the better the cardiopulmonary function, the stronger the myocardium, the increased lung capacity, and the increased oxygen carrying capacity in the blood, which can improve the quality of sleep, prevent osteoporosis, enhance body toughness, thicken muscle fibers, and enhance bone metabolism. , Is also one of the ways to prevent osteoporosis. Heart rate monitoring is just a function of the smart watch. The smart watch also has HRV, ECG, pulse rate, sleep apnea monitoring, blood oxygen monitoring, blood glucose monitoring and other functions.