First of all, help the landlord clarify the problem: what you said about exercising the heart, in the professional terms of exercise physiology, should be to increase the cardiac stroke output. That is to say, after the ventricular wall muscle thickens, more blood can be pumped out with each contraction, so pumping out the same amount of blood will reduce the number of heart beats. The external performance is that the heartbeat frequency will be quite reduced under the same activity state (such as lying still, * * *, soothing exercise, etc.). ).

From the point of view of sports, cardiopulmonary function is the basis of all sports. And the exercise method is also the simplest and most basic-long-term, low-intensity continuous aerobic exercise. The so-called low intensity means that the heart rate during exercise does not exceed 70% of the maximum heart rate.

About the maximum heart rate, another big article. Simply put, the formula of "220- age" can be used. For example, if you are 30 years old, your highest heart rate is 190. This is a relatively safe calculation formula, especially for people who lack exercise.

The so-called long time means continuous exercise for more than 40 minutes. Pay attention to keep your heart rate as steady as possible during exercise. During moderate and low aerobic exercise, the heart rate index is the most accurate exercise intensity index, so it is recommended that you match a heart rate meter.

In addition, the frequency of exercise: at least 2 times a week, preferably 3 times.

Finally, cycle. According to the current general research conclusion, continuous exercise 10 cycle with the frequency of 2-3 times per week can be regarded as the peak period. After this cycle, the cardiopulmonary function should be gradually improved, especially for people with poor cardiopulmonary function who lack exercise. The improvement range varies according to the physique, which is basically reflected in the maximum oxygen uptake, which should be between 5% and 25%.

It must be emphasized that if you lack exercise from the beginning, you must never use high-intensity exercise, which is harmful to your heart. Even for people who have been exercising for a long time, high-intensity training should be kept within a certain limit to avoid burnout. In fact, high-intensity training only enhances the tolerance of the heart, muscle system and nervous system, but physiologically, it is not good for the heart, so it is necessary to add some auxiliary means (drugs, physical therapy, etc. ) after exercise, so I won't go into details here.

How to exercise heart function?

Aerobic exercise can increase cardiopulmonary function, such as jogging, cycling, swimming, mountain climbing and Tai Ji Chuan. Exercise intensity can adopt the formula of "220- age". For example, if you are 30 years old, your highest heart rate is 190. This is a relatively safe calculation formula, especially for people who lack exercise. Heart exercise-1, calm the mind and adjust the breath: sit up, hold your chest and abdomen, close your jaw, put your right hand on the precordial area of your left chest, close your eyes, and make your spirit enter a quiet state. Slowly adjust the breathing to slow down and deepen the breathing speed, and then gently rub the heart clockwise according to the breathing speed. One breath is one breath, one breath is * * * and one breath is * * 36 times. This method has the function of promoting blood circulation and nourishing heart. 2. Exercise to nourish the heart: Appropriate exercise, such as walking, jogging, Tai Ji Chuan, swimming, etc. And choose the way and amount of exercise according to your physical condition. Moderate exercise can promote the health of cardiovascular system and enhance the function of heart. 3. Heart-protecting exercises: ① Press Neiguan point: sit up straight, press the right hand on Neiguan point of the left arm (2 inches above the wrist cross stitch on the inside of the forearm, between the two tendons), and press hard for 30 times; Then press and rub Neiguan point on the right arm with your left hand for 30 times. ② Pressing Lamian Noodles point: press the right hand on Lamian Noodles point of the left arm (5 inches on the wrist transverse stripes on the inside of the forearm, between the two tendons), and press hard for 30 times; Then press and rub the Lamian Noodles point on the right arm with your left hand for 30 times. ③ Kneading precordial region: place your left hand on the precordial region of your left chest, press your right hand on your left hand, rotate it clockwise for 30 times, and then rotate it counterclockwise for 30 times. Has the functions of dredging qi and blood, regulating heart and enhancing heart function. (yuan _t)

How to exercise heart ability

Walnuts rank first among foods that are good for the heart. Foods that are good for the heart include whole wheat, oats, brown rice, lentils, onions, garlic, mushrooms and eggplant. Apples are rich in fiber, which can supply enough fiber to human body and reduce the incidence of heart disease. They can also lose weight. Bananas are high in potassium, which is good for human heart and muscle function. Cherry can help people protect their heart health. Drinking purple grape juice is good for the heart. Eating dark chocolate is good for the heart. Peanuts. Olive oil is good for the heart, while blackberry is good for the heart. Eating fish at least twice a week is good for the heart. The chemical structure of goose and duck meat is very close to olive oil, which is good for the heart, especially for the elderly. Beans and beans, especially soybeans, contain a lot of linseed oil, which can reduce cholesterol and blood viscosity. Eating bean sprouts, tofu and bean products often can protect the heart. Fiber dietary fiber has the same effect as cholesterol-lowering drugs, especially protecting the heart. Seafood can lower cholesterol. When eating fish, limit the intake of corn oil, sunflower oil and soybean oil, because these oils will offset the protective effect of fish on cells. Eggplant can limit the absorption of cholesterol in oily food, and can wrap excess cholesterol in the intestine and take it out of the body. Garlic is a kind of health food, which can take away cholesterol harmful to the heart; Garlic can reduce the substance that causes heart disease-low density lipoprotein, which can reduce the viscosity of platelets, prevent blood coagulation and prevent thrombosis. Onions can lower cholesterol. Whether eaten raw, fried, stewed or cooked, onions are always "good friends" of the heart.

How to exercise heart function?

Aerobic exercise exercises cardiopulmonary function. Eating a little raisin after each exercise is good for the heart muscle and can also replenish energy.

Jumping rope, swimming and climbing stairs are all aerobic exercises.

Just finished the operation, I suggest you climb the stairs. Don't be afraid of heat. Don't be afraid of being tired 1 month, and you will feel obvious.

How can you make your heart get better exercise?

Suggested preventive measures may include:

Control weight

Studies show that weight gain 10%, average cholesterol increase 18.5, and the risk of coronary heart disease increases by 38%. Weight gain of 20% increases the risk of coronary heart disease by 86%, and the prevalence of coronary heart disease in hypertensive patients with diabetes is 1 times higher than that in hypertensive patients without diabetes.

give up smoking

Nicotine in tobacco can accelerate the heartbeat, increase blood pressure (excessive smoking can also reduce blood pressure), increase cardiac oxygen consumption, vasospasm, abnormal blood flow and increase platelet adhesion. These adverse effects make the incidence of coronary heart disease in men aged 30-49 higher than that in non-smokers, and smoking is also an important cause of angina pectoris and sudden death.

give up drinking

An experiment by American scientists confirmed that ethanol is toxic to the heart. Excessive intake of ethanol can reduce myocardial contractility. For people with heart disease, alcoholism will not only increase the burden on the heart, but even lead to arrhythmia, affect fat metabolism and promote the formation of arteriosclerosis.

Improve the living environment

Places with serious pollution and high noise intensity may induce heart disease. Therefore, improve the living environment, expand the green area, reduce noise and prevent all kinds of pollution.

In order to avoid crowding

Avoid going to crowded places. Viral myocarditis, dilated cardiomyopathy, coronary heart disease and rheumatic heart disease are all related to viral infection, and even heart failure is often aggravated by upper respiratory tract infection. Therefore, we should pay attention to avoid going to crowded places, especially in the cold season, so as to avoid infection.

Reasonable diet

The diet should be reasonable. Hyperlipidemia, unbalanced diet, diabetes and obesity are all related to dietary nutrition, so from the perspective of heart disease prevention and treatment, nutritional factors are very important. In principle, we should achieve "three lows": low calorie, low fat and low cholesterol.

Moderate exercise

Regular life

Develop healthy living habits. Live a regular life and be happy, avoiding emotional excitement and overwork.

Special reminder

Reminder 1: Eat more vegetarian food.

Many people think that we humans are carnivores because we eat meat almost every day. However, the study of human evolution and human history proves that human body structure and physiological function are more like herbivores. Everyone must feel strange, so let's take a look at the comparison between herbivores and carnivores.

Main differences of body structure between carnivores and herbivores (table)

Carnivorous herbivore

Claw-free hands or hooves.

Sharp and blunt teeth

Short length of intestine

Drinking mode licking

Breathing (without sweat glands) and sweating (with sweat glands) by lowering body temperature.

The way to get vitamins is to make them yourself and get them from food.

Standard table of healthy diet

(Healthy eating should meet the following requirements)

1. The daily intake of cholesterol should not exceed 300mg.

2. Fat intake should not exceed 30% of total calories.

3. Eat less or not eat refined sugar foods such as sucrose and glucose.

4. Eat more foods rich in vitamin C, such as fruits, fresh vegetables and vegetable oils.

5. Eat less and foods with high fatty acid and cholesterol content, such as fat, egg yolk, animal oil and animal offal.

6. Diet should be high in potassium and low in sodium, and bean products and tea should be encouraged.

7. Eat regularly, not too hungry or too full.

8. Appropriate intake of cellulose food (including grain starch), keep the stool unobstructed.

Reminder 2: Suitable for sports.

Another important cause of heart disease is lack of exercise. People who live in the same environment often sit still, and the probability of suffering from coronary heart disease is twice as high as that of people who are often active.

Taking an active part in physical exercise is one of the effective means to prevent and treat heart disease. In order to protect the heart, we suggest the following exercise methods:

Physical exercise table

1. Walking: Walking can enhance myocardial contractility, dilate peripheral blood vessels, enhance heart function, lower blood pressure and prevent coronary heart disease. It can improve the condition of people who will cause angina pectoris when participating in sports. Each walk can last 20 minutes to 1 hour, 1 ~ 2 times a day, or walk 800 ~ 2000m a day. People in good health can improve their walking speed appropriately.

2. Jogging: Jogging or running in situ can also improve heart function. As for the distance of jogging and the time of running in situ, it should be decided according to everyone's specific situation, and there is no need to force it.

3. Tai Ji Chuan: It has a good preventive and therapeutic effect on hypertension and heart disease. Generally speaking, patients with better physical strength >>

How does exercise help to restore heart function?

Insist on aerobic exercise for more than half an hour 3 to 5 times a week. . The intensity should be controlled by heart rate. Just keep your heart rate around 120.

Exercise is good for the heart. How did it do it?

Luo Ming, an expert, switches the atlas mode > Exercise is good for the heart. How did it do it? Luo Ming: The bones and muscles of the human body need more oxygen during exercise. At the beginning of exercise, the heart must meet the oxygen supply by accelerating the heart rate, increasing the myocardial contractility and increasing the breathing frequency and amplitude. Regular exercise makes the myocardial fibers thicker and bigger, just as a strong arm can lift more heavy objects, the heart muscles become thicker and can pump more blood. This means that every time the heart contracts, it can pump more blood-with the increase of stroke output, the number of beats per minute of the heart naturally decreases and the heart rate decreases. In this way, the same oxygen demand may be completed by 75 beats of the heart, and now 65 beats are enough. When the heart rate decreases, the energy consumption will decrease, but the output is equal to or slightly higher than that of normal people, indicating that the reserve function of the heart is enhanced, and your heart has more time to rest, so it is not easy for the heart to feel tired, so exercise is beneficial to the heart. Moreover, the fast-paced deep breathing during exercise can make the body inhale more oxygen, which is very beneficial to the enhancement of lung function. The experimental data show that when the oxygen uptake of the lungs reaches about 8 times of the usual breathing, the vital capacity can be qualitatively improved, and if it persists for a period of time, the vital capacity can be improved to a higher level. What happened to the heart when he died suddenly? Fatigue, staying up late, emotional smoking and alcoholism are all incentives. Luo Ming: In long-distance running or other extreme sports, the tissues and organs of the whole body need a lot of oxygen. If the cardiac output fails to meet the physiological requirements, including the self-demand of myocardial cells, it will lead to myocardial hypoxia and failure. Foreign studies have also found that some parts of the heart will stop moving because of the decrease of blood flow and the increase of inflammatory mediators in marathon. This temporary heart injury may be one of the causes of sudden death. In addition, in extreme exercise, the sympathetic nerve is excessively excited, the body secretes a large amount of catecholamine hormones such as adrenaline, and the free fatty acids increase, which also leads to the risk of sudden death due to arrhythmia. Marathon is a long distance, high consumption and high load event in track and field. Some people weigh themselves before and after the game, and there may be a difference of five or six pounds. Therefore, we must make full preparations before the game, especially the reserve function of the heart meets the requirements, otherwise the sports risk will increase and even be fatal. Chu Jianmin: In the cases of sudden death, most of them are sudden cardiac death. According to the release of Beijing Arrhythmia League 20 12, the number of sudden cardiac death in China is about 544,000 every year. Sudden cardiac death mostly occurs in people with premonitions of heart disease, but not to the extent of being diagnosed as a disease. For example, vascular stenosis can be diagnosed as a disease if the degree of stenosis exceeds 50%. It is reported that 68% patients with myocardial infarction have a degree of vascular stenosis less than 50%. There are hidden dangers in my heart. When there are certain incentives, such as strenuous exercise, overwork, staying up late, emotional changes, stress, cold weather, smoking and drinking, etc., all may lead to sudden death.

If the heart is not very good, what exercise should be done to help exercise the heart?

Aerobic exercise can enhance your heart and lung function.

For example: jogging, cycling and swimming, but the time should be kept above 20 minutes and the frequency should not be too slow.

Aerobic exercise refers to keeping the heart rate at 60%-80% of the normal heart rate for 20 minutes in an aerobic environment.

See this answer for detailed precautions.

zhidao.baidu/question/62475059

How to enhance heart function, what to eat and what exercise to do.

Enhance your heart function.

Your heart is your health. " This is the slogan put forward by the World Health Organization as early as 20 years ago, reminding people to pay attention to the protection of this important organ. Although the volume of the heart is small, its contraction and relaxation dominate the flow of blood, and all the oxygen and nutrients needed by various organs of the body are supplied by blood. Therefore, only a healthy and strong heart can make blood flow to all organs of the body and make the body play its normal physiological functions.

However, cardiovascular diseases cause 6.5438+0.2 million deaths worldwide every year. In many countries, cardiovascular disease is the first cause of death, so the prevention of heart disease has become an urgent problem. So how can we enhance heart function? The expert's advice is:

First, take part in physical exercise as much as you can. The survey shows that people who don't like sports at ordinary times will have early heart failure 10- 15 years, and the incidence of coronary heart disease is high 1-3.5 times. A well-trained athlete's heart beats slowly and forcefully. However, the amount of exercise should not be too large, and it is generally appropriate to be 50% faster than usual.

Second, avoid getting emotional. Excessive emotions, such as rage, joy, sadness, etc. , it will cause vasoconstriction, high blood pressure and rapid heartbeat, thus increasing the burden on the heart. Therefore, we should be calm, learn to be tolerant and treat everything calmly.

Third, control diet. Obesity can lead to hypertension and arteriosclerosis, overeating can induce angina pectoris and myocardial infarction, and some patients with sudden death often have a full dinner. Therefore, the law pays attention to moderate diet and advocates eating seven or eight points full. At the same time, he should eat less animal fat and more fresh vegetables and fruits.

Fourth, the diet should be light. Too much salt will raise blood pressure, increase blood viscosity and increase the burden on the heart. Therefore, the daily salt intake of normal adults should be 6 ~ 8 grams, while the cardiac insufficiency should not exceed 3 ~ 5 grams.

Fifth, increase the intake of magnesium. Magnesium can prevent the synthesis of cholesterol, inhibit the excitability of nerves, maintain the normal contraction and relaxation function of myocardial fibers and the elasticity of coronary arteries. Magnesium deficiency in human body will lead to tachycardia, arrhythmia and obvious myocardial necrosis and calcification, so magnesium has the reputation of "heart protector"

Sixth, eat meat properly. Eat red meat (such as pork, beef, mutton, etc. ) no more than 2 to 3 times a week, and eat animal internal organs (liver, heart, etc.). ) Not more than once. In addition, it is best to eat seafood twice a week, because seafood is not only rich in calcium and potassium, which can lower blood pressure, but also contains substances that greatly reduce the risk of thrombosis.

Seven, the law of life, avoid fatigue. Overworked human body is not only harmful to health, but also increases the burden on the heart.

How to exercise heart function and make the heart stronger?

You can do some aerobic exercise, such as walking slowly (supported by two * * * without hurting your joints), playing Tai Ji Chuan, riding a bike, etc. But don't exceed 40 minutes at a time, so as to avoid the harmful substances produced by the body-free radicals for too long. People who want to exercise for a long time can exercise in stages, such as walking for 30 minutes at 9: 00 a.m., walking for 30 minutes at 4: 00 p.m. and walking for 30 minutes at 7: 00 p.m., which can also achieve the fitness effect.