Anaerobic exercise, fatigue, "three high" crowd movements must be done

Anaerobic exercise can easily cause exercise fatigue, which is the most painful to the heart. It is recommended that “three high” people and people with potential coronary heart disease should evaluate exercise intensity and safety by calculating heart rate or exercise electrocardiogram before starting regular exercise, because the movement of these high-risk groups often induces myocardial ischemia.

     Many people know that exercise can improve heart function, but in the clinic, sports “destroying” events often occur. A 45-year-old civil servant, male, obesity, usually working at his desk, less active, physical examination found that "three high", a month ago to start exercising every day "Hurry" one hour, about 10 km. But after the evening workout flustered, fast heartbeat, sweating at night. As everyone knows, the situation like him is the performance of sports fatigue . If you do not control it, there will be danger of harming the heart in the long run.

   No aerobic exercise is likely to cause exercise-induced fatigue, such a movement most hurt the heart. How to judge whether exercise is aerobic or anaerobic? I often give patients a prescription for exercise that includes the "four noes" principle:

First, during exercise, the heart beats faster but not chest tightness;

Second, you can whistle while running , not breathing;

Third, half a hour after running, sweating slightly, not tired;

Fourth, do not feel tired the next day after exercise.

    If shortness of breath, difficulty breathing, chest pain, chest tightness, etc. occur during exercise, it may be due to insufficient blood supply to the heart or poor lung function and insufficient lung capacity. Recommend "three high" people, potentially before the start of coronary heart disease in people who exercise regularly, most good sport strength and safety assessment by calculating the heart rate or exercise ECG and other methods, because the movement of these high-risk groups are often induced myocardial ischemia. Running to panting, can not whistle, this is the sign of excessive strength, after the end of the run, the heartbeat will return to calm, such exercise is more moderate, if half an hour after exercise or night skipping fast, then Pay attention to your exercise intensity and amount of exercise; if exercise affects life and work the next day, and there is fatigue, it is necessary to reduce the amount of exercise and exercise intensity.

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We all know that walking is good for heart health, but regardless of the population, regardless of age, regardless of physical fitness, regardless of physical examination results and heart function "walking" and "fast walking", the heart may do more harm than good. The definition of “Walking” in the American Heart Treatment Guidelines is active in sports, while “fast walking” refers to “light walking” rather than “fast” in the narrow sense. Many people have gone 3,000 steps a day in their daily lives— 4000 steps. Salespersons, nurses, and surgeons have gone 5,000 steps a day. Therefore, exercise should be carried out step by step according to your actual situation.

In addition, the "three high" people's sports also have their own focus: those who want to lose weight by exercising to reduce blood fat, ensure enough exercise in one day, calculate the calories burned and the calories burned by exercise to ensure that consumption is greater than intake. Exercises for high blood pressure should not be "tensionful" exercise, avoid confrontation, do not fight for the score, take a leisurely walk . Rehabilitation exercise after heart disease should pay more attention to intensity, and gradually increase the amount of exercise, mainly for walking.

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