② Warm up before exercise until the body perspires slightly, and stretch until the muscles are no longer congested after exercise.
In addition to running, you can also choose swimming, cycling, fast walking, ball games, etc.
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Never run once a month or a week and ask why your body hasn’t improved.
It refers to the ability of the body’s inner lung system to supply oxygen to various cells of the body.
Before that, let’s talk about why we should exercise cardiopulmonary endurance? 01 why exercise cardiopulmonary endurance? Cardiopulmonary endurance is one of the important indexes to measure a person’s exercise ability.
It usually takes more than 30 minutes.
03 several practical suggestions there are many sports to enhance cardiopulmonary endurance, basically aerobic exercise, and they are very simple.
How fast and how long you can run depends largely on your cardiopulmonary endurance.
Insist on training 3-4 times a week, which can help you effectively improve your cardiopulmonary endurance and make you more relaxed during running.
Long distance runners can persist in long-distance running because of their strong cardiopulmonary function.
The training duration is about 4 minutes.
When they run, they are out of breath and collapse directly.
It is also a typical manifestation of poor cardiopulmonary endurance.
Even novices should exercise more than five times a week.
④ Try not to do only one kind of exercise, otherwise after a period of time, after the body adapts, the effect of exercise will be much worse.
Now many young people look very strong, but in fact, they climb several steps and start panting.
It is recommended to cycle 3-4 times for each action.
Today, Xiaobian would like to recommend three simple and easy to learn movements to you.
Everyone pay attention to it! 02 three moves to exercise cardiopulmonary endurance the first move: opening and closing Jump Action Essentials: open your legs outward, lift your arms up, keep your knees buffered and relaxed, and try to lift your arms up.
Frequency: 30 times the second move: lift your legs up to the abdomen, swing your arms, and keep breathing frequency: 15 times the third move: Squat Jump Action Essentials: bend your knees and move upward, Keep breathing frequency: there are more than 15 times of 3 movements.
The more you practice, the easier it will be to run! click 👇 Follow the “runner” to share new content every day.
For example, try running, swimming and playing ball all day.
Strengthening cardiopulmonary endurance exercise is an important topic for marathon runners in their daily training.
③ The time of each exercise is not fixed, but you must exercise to the extent that you feel your lungs burning.
Most of the cases of coma and even sudden death in the marathon are related to poor cardiopulmonary endurance.
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Improving cardiopulmonary endurance can make the heart and lungs work more efficiently, enable people to carry out long-term and high-intensity exercise, accelerate body metabolism, reduce the risk of chronic cardiovascular and cerebrovascular diseases and reduce the risk of heart failure.
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Here I also give you some suggestions: ① to enhance cardiopulmonary endurance, we must cultivate the habit of cardiopulmonary exercise for a long time.
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Persistent practice can effectively exercise cardiopulmonary endurance and make running easier and easier.
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