Cardiorespiratory Exercise

Cardiorespiratory Exercise

Cardiorespiratory exercise helps increase the efficiency of the heart and lungs. The amount of secretion of growth hormone in the body of the elderly decreases. Such exercise helps them release this hormone.

Those with good growth hormone secretion have more brown fat in their body, which helps the body break down bad fat. As a result, physical fitness increases.

There are different stages of such exercises, which are determined by a physiotherapist after assessing the physical condition.

Benefits of cardiorespiratory exercise

Helps to improve lung function.

Increases blood circulation in the body.

Helps control high blood pressure.

Helps control diabetes.

Helps reduce blood cholesterol and triglycerides.

Helps increase heart muscle strength.

Helps in weight loss.

Helps lower resting heart rate.

Helps increase bone density.

Helps reduce depression and anxiety.

Helps improve quality of life.

Cardiorespiratory exercise regimen

In the beginning, low intensity exercise should be done. Later the intensity should be gradually increased. This exercise has to be done in a scientific manner.

How often, at what intensity, when, and what kind of exercise a person should do—the whole process is called FITT or the Fit Principle. The intensity, time and type of exercise are determined by considering the age, sex, physical structure and health of the person.

Exercise according to scientific rules and stay healthy.

Cardio exercise

Doctors recommend doing cardio exercises first while starting any exercise. Cardio exercise is no different. It is basically the exercise of walking briskly for 25 to 40 minutes daily to keep the heart healthy. Apart from this, walking on a treadmill, some exercises with bare hands are actually cardio exercises.

25 to 40 minutes can be done five days a week or more. If that is not possible, this type of exercise can be done seven days a week for 10 minutes or more every day. It slightly increases the heart rate, increases the heart's ability to pump blood and the whole body becomes neat.

Exercise to keep the heart healthy

Today, people aged 35 to 55 are at increased risk of heart disease. Due to increased stress, lack of regular exercise, unhealthy diet and lack of physical activity, the number of heart patients is increasing.

Shortness of breath, palpitations and fatigue are common symptoms of heart disease. It's good to rest often. If walking short distances, climbing stairs, or even talking too much causes extreme fatigue and difficulty breathing, a cardiologist should be consulted.

Cardiac exercise is important to reduce the risk of heart disease. Studies have shown that 30 to 50 minutes of regular cardiac exercise a day lowers blood pressure, blood glucose levels, and increases HDL, the beneficial cholesterol.

Five types of aerobic exercise primarily strengthen the cardiac muscle. Such as walking, cycling, stair climbing, swimming and aerobic dancing or jogging.

You can choose any exercise. However, five types of exercise for 30 minutes five days a week are more effective and relieve boredom.

The body should be warmed up before starting cardiac exercise and cooled down after the exercise.

If jogging, start slowly right-left for the first five minutes. Then jog for 20 minutes very fast. Then lie down and relax for five minutes. Comfortable clothes should be worn while exercising, jogging shoes should be used.

People with heart disease should consult a specialist before exercising. Heart patients can do low intensity cardiac exercises at home. For example, you can walk very slowly for five minutes and then walk briskly for five minutes and then walk slowly for five minutes. In this way, exercise for about 30 minutes five days a week.

Another important exercise for heart patients is breathing exercise.

First lie down. Place one hand on the stomach. Now breathe slowly through the nose. Notice that the belly is up. Hold for a few seconds. Release forcefully as if whistling in the mouth. You can do the exercise five to eight times a day.

If you have the opportunity to swim, you can swim for an hour at least three days a week.