How should heart function be exercised

Many people's heart function will become very poor as they get older, and they are often prone to heart disease, so friends must pay more attention to heart function training. Correct exercise can strengthen our heart function, and incorrect exercise can also be very harmful to our heart function. Let's take a look at how to train heart function?

Walking: Walking can enhance myocardial contractility and dilate peripheral blood vessels, which has the effects of enhancing cardiac function, lowering blood pressure and preventing coronary heart disease. For people who experience angina when exercising, it can improve their condition. Each walk can last from 20 minutes to 1 hour, 1 to 2 times a day, or walk 800 to 2000 meters a day. Those who are in good physical condition may increase their walking speed appropriately.

Jogging: Jogging or running in place can also improve heart function. As for the jogging distance and the time of running in place, they should be determined according to each person's specific situation and there is no need to force it.

Tai Chi: It has a good preventive and therapeutic effect on hypertension, heart disease, etc. Generally speaking, patients with better physical strength can practice old-style Tai Chi, while those with poorer physical strength can practice simplified Tai Chi. If you can't do the full set, you can do half of it. Those who are weak or have poor memory can only practice individual movements and practice them in sections, and they don't have to do them continuously.

Dancing: American experts point out that dancing is the best form of exercise for heart patients.

Stretching exercises. That is, slowly stretch the muscles. Including: upper arm stretching, standing up straight and reaching your feet, side leg stretching, etc. Stretching your limbs before and after exercise helps prepare your muscles for activity and prevents injuries and muscle strains.

Aerobic exercise. Use the body's large muscle groups to complete stable body movements. Aerobic exercise includes: walking, jogging, skipping rope, cycling or water aerobics. This type of exercise strengthens the heart and lungs and improves the body's ability to carry oxygen. Aerobic exercise is most beneficial to the heart. If you persist in it for a long time, it can also help lower your heart rate and blood pressure and improve your respiratory function.

Low to moderate intensity strength training. Exercises such as dumbbells, barbells, and resistance bands can cause muscles to contract and stretch repeatedly. For patients with heart failure, high-intensity strength training is not recommended as it can easily lead to muscle fatigue.

The above cardio training methods are all very effective and you can try them more often. In particular, walking is more suitable for the elderly. This type of exercise often does not involve large amplitude and is a type of exercise that many elderly people can accept well. Young people can try jogging and dancing to exercise their heart, both of which are very effective.