Exercise Therapy (Part 1): Benefits to the Cardiovascular System and Control of Exercise Intensity

Below, we will focus on the effects of exercise on the heart and capillary blood circulation.

Sound. Experiments have shown that people who engage in long-term exercise have stronger heart muscles than...

In general, people with well-developed muscles experience a slower rate of muscle fiber degeneration. Furthermore, through exercise...

People who practice this will have larger hearts than average, and their heartbeats will be stronger and more powerful. This fully demonstrates...

The heart muscle that has undergone exercise is stronger than a heart that has not undergone exercise.

More blood means a stronger heart that contracts more forcefully, resulting in a larger volume of blood pumped with each stroke. A healthy heart...

The heart of someone who doesn't exercise regularly will exhibit the following four main differences:

① People who regularly participate in exercise have a higher heart rate than the average person even when they are not exercising.

Slow, about 60 beats per minute (about 72 beats per minute for people who don't exercise). This indicates that...

An exercised heart, during normal activity, undergoes sufficient rest after being fully expanded.

It then undergoes powerful contractions, fewer in number, but with high functional quality. According to relevant research...

Research reports indicate that the cardiac output function of a 60-year-old man who exercises regularly is equivalent to that of someone who does not exercise.

The heart's pumping function of a 40-year-old man who exercises is better than that of a man who doesn't exercise, over the same period of time.

It can expel 2 to 3 times more blood.

② When people engage in exercise, this heart can demonstrate enormous potential.

Strength. Some elite athletes can increase their heart rate to over 250 beats per minute, while those lacking training...

When practitioners increase the frequency to over 170 repetitions per minute, they find it difficult to continue and are forced to stop.

The activity was terminated. This demonstrates that a heart that exercises regularly has a strong ability to adapt.

③ Immediately after stopping strenuous exercise, measure the heart rate to ensure it returns to normal.

The result of resting heart rate data shows that people who exercise regularly have shorter recovery times than those who don't.

④ People who consistently engage in exercise have a significantly increased stroke volume. When the exercise load increases,

A normal person's cardiac output can reach 30 liters per minute, while

People who exercise regularly can reach a speed of 40 liters per minute. This is because as the exercise load increases,

The human body achieves its maximum cardiac output by increasing the amount of blood pumped with each stroke and by increasing heart rate.

In addition, exercise can stimulate a large number of functions that are usually in a closed state during the body's resting period.

The stored capillaries are opened, which helps the body's tissue cells to receive sufficient nutrients.

It provides adequate nutrition while ensuring the rapid elimination of metabolic waste, preventing harmful substances from accumulating in the body.

Internal retention. Through exercise, capillaries are frequently and extensively opened, which can effectively...

Prevention of various metabolic and ischemic diseases, such as obesity, coronary heart disease, and hyperlipidemia. Vascular system.

The elasticity of the blood vessel walls is closely related to the body's oxygen supply; exercise can increase blood oxygen levels.

Improves the elasticity of blood vessel walls, lowers blood lipids, and reduces the deposition of metabolic products such as cholesterol on blood vessel walls.

This reduces the occurrence of atherosclerosis.

**II. Managing Exercise Intensity During Weight Loss**

Heart rate is a physiological indicator that can accurately reflect the intensity of exercise.

It is directly proportional to total oxygen consumption, and the body's total oxygen consumption is a component of physical activity load.

One indicator. Therefore, by measuring heart rate, we can know the degree of cardiac load, and at the same time...

This helps us understand the magnitude of the exercise load. Experimental studies have found that if the heart rate during exercise is...

A heart rate below 135 beats per minute cannot improve the heart's working capacity; if the heart rate during exercise is above 150...

If the heart rate is around 100 beats per minute, then after more than four weeks of training, the heart's working capacity will significantly improve.

Significant improvement. For a healthy young adult and an obese patient approaching middle age,

You should participate in activities with a slightly lower intensity, based on your physical condition and previous training experience.

Engage in more vigorous exercise to significantly raise your heart rate, which will enhance the weight loss effect.

Exercising with too little exercise will result in poor weight loss, and may even lead to weight gain instead of weight loss.

The awkward situation of being overweight. This is because even with minimal exercise, the body only burns calories from sugar.

Participation doesn't utilize fat. Furthermore, too little exercise can stimulate and enhance gastrointestinal function.

Yes, it can increase appetite, leading to the consequence of gaining weight despite exercise. However, this is especially true for the elderly.

For obese individuals, especially those with coronary heart disease, unilaterally emphasizing increased exercise is inappropriate.

To avoid increasing the burden on the heart and exacerbating the disease, for such patients, treatment can be tailored to individual circumstances.

Find an effective and safe amount of exercise based on individual physical conditions.

So how do you determine exercise intensity based on heart rate? What are the specific steps involved in determining exercise intensity based on heart rate?

The method is as follows: Use the percentage of your maximum heart rate after exercise, generally 180 beats per minute.

This refers to the standard maximum heart rate for healthy obese individuals starting their workouts, and is based on the target heart rate achieved after exercise.

Exercise intensity is determined by the percentage of maximum heart rate. Exercise intensity is then categorized into three levels: high, moderate, and low.

① High-intensity exercise: equivalent to more than 80% of the standard maximum heart rate (180 beats/min), that is, more than 144 beats/min.

② Moderate exercise intensity: equivalent to 70% of the standard maximum heart rate, that is, about 126 beats/minute.

> ③ Low exercise intensity: not reaching 60% of the standard maximum heart rate, i.e., below 108 beats/minute.

According to the above criteria, a heart rate exceeding 144 beats per minute after exercise is considered vigorous exercise.

The frequency of exercise is low, and a frequency below 108 beats per minute is unlikely to achieve the desired training effect.

At the same time, the time it takes for the heart rate to return to resting level after stopping exercise is also a measure of exercise fitness.

A measure of momentum. Typically, it's the time it takes for the heart rate to return to resting levels after cessation of strenuous exercise.

It takes about 30 minutes for moderate exercise, about 13 minutes for light exercise, and about 10 minutes for low exercise. Stop.

The speed at which the heart rate recovers after exercise is also an indicator of whether the exercise intensity is appropriate.

The shorter the recovery time, the better the heart's compensatory function, and the more appropriate the amount of exercise.

Some people are often impatient for quick results and try to increase their exercise intensity as much as possible, believing that the more exercise they do, the better.

The idea that exercise is more effective for weight loss is incorrect.

If the goal is to gain weight, then strenuous exercise (anaerobic exercise) won't be very effective.

The exercise should be of a certain intensity, lasting duration, and require endurance (aerobic exercise).

(Aerobic exercise) is the only way to burn fat, because only aerobic exercise burns fat, while anaerobic exercise does not.

If fat is retained, then the goal of weight loss cannot be achieved.

In our daily lives, we often see people who dedicate their lives to "meditation" as a profession.

People who engage in moderate exercise regularly, such as painters, writers, and scholars, often live to be 80 or 90 years old.

The proportion is very large. Therefore, it can be inferred that extending lifespan does not depend on excessive or strenuous activity.

The key is not just exercise, but moderate, controlled exercise combined with rest. Only in this way can one achieve true mastery of the art.

Only in this way can one achieve healthy results. The principle behind exercise for weight loss is the same. If

Insufficient exercise will not burn enough calories, thus failing to achieve the goal of weight loss; exercise

Excessive dosage, exceeding the body's capacity, can cause over-fatigue and adverse reactions.

It can negatively impact health. Obese individuals who decide to lose weight through exercise must consider the following aspects comprehensively:

① Choose a sport that suits your physical condition. (For those with strong physiques...)

Those who are strong and in good physical condition can choose activities with a higher level of physical activity; those who are physically weak and lack physical fitness can choose activities with a higher level of physical activity.

For those with lower fitness levels, choose sports activities with relatively lower intensity.

②Adapt to the individual and don't be bound by any particular format. Choose something you're interested in and can stick to.

Sports activities, such as cycling, long-distance running, jogging, swimming, and Tai Chi.

③ Exercise according to local conditions and at appropriate times. If you live in a high-rise building in the city, you can...

Climb stairs every day; if you live in the suburbs, you can do long-distance running; if you live in...

In mountainous areas, you can hike every day; near the sea, you can swim.

When exercising to lose weight, it's important to remember that you shouldn't rush things. First, you should...

Based on individual health conditions and interests, choose suitable exercise methods and formulate scientific and reasonable plans.

Develop an exercise plan and intensity, progress gradually, persevere, and never give up on exercise easily.

If you can achieve self-control during exercise, then you're not far from successfully losing weight.

**III. Comparison of Exercise and Dietary Weight Loss Methods**

Exercise and diet are completely different in their mechanisms of weight loss. Diet

Weight loss is achieved by reducing food intake to decrease calorie consumption.

The exercise-based weight loss method achieves weight loss by increasing the body's energy expenditure through physical activity.

Both have the same purpose, but their content is completely different.

Dietary weight loss directly reduces calorie intake by decreasing food consumption, which can lead to a noticeable reduction in weight.

The weight loss is noticeable and rapid. However, this weight loss actually affects muscles and internal organs.

Thin, but without a significant reduction in body fat. This is a type of "shape-based weight loss," its most...

The major drawback is a significant decrease in weight, but at the same time, physical strength and muscle strength also decrease greatly.

Exercise for weight loss differs from diet for weight loss; it provides sufficient energy, although it may affect your weight on the scale.

The rapid weight loss isn't immediately apparent, but the body shape is more proportionate and healthier than those who diet.

Much more beautiful, therefore, exercise for weight loss is also called "functional weight loss." Those who exercise to lose weight may...

The weight hasn't changed much, but if you measure the dimensions of different parts of the body, it will be clear...

It was observed that fat decreased, muscles developed, body shape improved, and the body's constitution changed from being prone to weight gain.

My body type has changed to one that is less prone to gaining weight.

After consistent exercise, the body's basal metabolic rate increases, and the weight of muscles and internal organs increases.

The increase in the weight of muscles and internal organs is essentially an increase in muscle tissue. If muscle tissue...

Increased energy requirements mean that more energy is needed to maintain cells and move muscles.

"了" means that energy consumption has increased.

Furthermore, exercise can increase post-meal energy metabolism. People with a tendency to gain weight...

The increase in postprandial energy metabolism is low, therefore the food consumed is less likely to be converted into fat.

More. If you exercise, the autonomic nervous system is activated, so even if you eat the same food,

The energy consumed as body heat also increases, and it is clear that the longer a person persists in exercising, the better the effect.

In other words, exercise not only burns fat directly, but also makes the body more responsive.

Burning fat inevitably leads to fat elimination, which is the greatest effect of exercise.