Love high-intensity exercise? Be careful or your heart will be broken!

There are four keys to protecting your heart: quitting smoking, losing weight, exercising regularly, and maintaining a healthy diet. Experts point out that moderate to low-intensity exercise can increase muscle strength and lung capacity, slow the progression of heart disease, and improve complications such as high blood pressure and diabetes. It has many benefits, but for high-intensity exercise, it must be professionally evaluated to be safe.

Lin Weiwen, attending physician of the Department of Cardiology at Taiwan Adventist Hospital, pointed out that the heart is the most important organ for maintaining the function of the human body. A healthy person's heart beats about 100,000 times a day. Once the heart function is damaged and the heart stops, the person will lose consciousness and fall into a coma. If the heart stops for more than 5 minutes and cannot be rescued, the person will face death. Even if rescued, the person may face permanent brain damage.

Moderate exercise is the best amulet for the heart

Moderate exercise is the best talisman to protect the heart, and it can detect heart or blood vessel diseases early because "only when you move can you tell if there is a problem with the heart or blood vessels." When you feel shortness of breath, chest tightness, chest pain, fatigue or dizziness when climbing stairs, running or doing any exercise, it means that there is a problem with heart output. It is recommended that you stop and rest immediately and seek medical attention as soon as possible.

In fact, "exercise to protect your heart" is not as difficult as imagined. People are advised to incorporate exercise into their daily lives. For example, they can ride a bicycle to buy groceries, get off the bus two stops earlier after get off work and walk home. Generally, low-intensity exercise for more than 30 minutes can still achieve the same exercise effect. It can even monitor one's cardiovascular status and reduce the risk of death.

Exercise to protect your heart should reduce the risk of exercise

Although exercise can help keep the heart active, Dr. Lin Weiwen stressed that people with cardiovascular disease, high blood pressure and obesity are advised to avoid high-impact exercises such as weightlifting, climbing stairs, sit-ups and other exercises that instantly increase the heart rate to avoid the risk of blood pressure surges. At the same time, it is best to warm up thoroughly before exercise so that the body and heart can gradually adapt to the changes brought about by exercise.

In addition, the exercise for the elderly needs to be designed with a "personalized exercise prescription" according to their physical condition. Due to factors such as muscle weakness and joint degeneration among the elderly, the intensity and frequency of exercise will directly affect the risk of sports injuries. In particular, once the elderly suffer sports injuries such as falls and fractures, the risk of complications and death will increase. Instead of gaining benefits, they will suffer losses, which should not be underestimated.

5 Elements of Exercise Concepts You Should Know

Weng Chongen, a coach at the Taiwan Adventist Hospital Sports Center, also pointed out that exercise is actually not difficult, as long as you master the four basic elements of exercise type, exercise intensity, exercise frequency, and duration.

• 1. Types of exercise: divided into strength training, flexibility, and cardiopulmonary exercise.

• 2. Exercise intensity: Cardiopulmonary exercise, [maximum heart rate = 220-age] (in units of 1 minute). The general recommendation for exercise intensity is between 60% and 80% of the maximum heart rate. For strength training, just feel a slight soreness. Softness, just tight enough without any pain.

• 3. Exercise frequency: cardiopulmonary exercise 5 times a week, strength training 2-3 times a week, flexibility training 3-5 times a week.

• 4. Duration: cardiopulmonary exercise for more than 30 minutes, flexibility for 15-30 seconds, strength training for 8-15 times/3 sets.

Exercise can help keep your heart active, and it is important to master the five basic elements.

Walking protects the heart and helps lose weight

In fact, brisk walking is the best exercise. It not only protects the heart, but also reduces the risk of disease and depression. Before exercising, you should first consider your personal condition. People who have no exercise habits or suffer from chronic diseases such as hypertension should start with medium to low intensity exercises, such as brisk walking, jogging, Tai Chi, etc., and gradually increase the intensity and amount of exercise.

Brisk walking is the best exercise to protect your heart, it is simple and burden-free.

High-intensity exercise, including weight training such as dumbbells and weightlifting, can increase muscle endurance and muscle proportion, and improve the body's energy consumption and metabolism, which is beneficial for weight loss. It is recommended to exercise step by step under the guidance of a professional fitness coach to avoid injuries.

High-intensity exercise, including weight training such as dumbbells and weightlifting, can increase muscle endurance and muscle proportion, and improve the body's energy consumption and metabolism, which is beneficial for weight loss. However, it is recommended to exercise gradually under the guidance of a professional fitness coach to avoid injuries and increase the risk of cardiovascular disease.