Winter is the season for heart attacks, especially in the early morning hours. Data show that the chance of heart attack is 50% higher in winter than in summer. Exercise can help improve heart function and prevent heart disease. But in the cold season exercise, must pay attention to ways and means, otherwise there may be fitness not anti-heartbreak. Exercise time – the best choice of afternoon exercise every morning 6-9 am is the high incidence of cardiovascular disease, so the best winter exercise is not too early, winter morning exercise is suitable for after sunrise. The best fitness time of the day is between 14:00 and 19:00, at this time, the human body’s own temperature is higher, more energetic, easy to enter the exercise state, not easy to damage, and greatly benefit health. Exercise time Every morning 6-9 am is a high incidence of cardiovascular disease, so it is best not to exercise too early in the winter, winter morning exercise is suitable for after sunrise. The best fitness time of the day is between 14:00 and 19:00, at this time, the body’s own temperature is higher, more physical strength, easy to enter the exercise state, not easy to injury, health benefits. Exercise preparation Focus on warm-up activities before exercise In outdoor exercise, the first thing to do is to warm up fully. Winter cold, blood vessel contraction, poor blood circulation, muscles and ligaments are also tighter, through jogging, unarmed exercises and a small amount of light equipment practice, so that the body heat slightly sweat, and then carry out a larger intensity of exercise. At the same time, the warm-up time should be prolonged, preferably controlled in 15 to 25 minutes. In addition, the exercise gap should be appropriately shortened, and try to avoid being in the cold air for a long time. If the gap is too long, the body temperature drops, easy to make the muscles from the excited state of exhaustion down, viscosity increases, and then the next group of exercises are easy to be injured. Exercise program – aerobic exercise is good for the heart Aerobic exercise refers to the process of exercise, the body’s inhalation of oxygen is equal to the demand, to achieve physiological balance. Low-intensity, long-duration exercise is basically aerobic exercise, such as walking, jogging, long-distance slow swimming, bicycling, dancing and so on. Benefits: Long-term adherence to aerobic exercise can increase the number of hemoglobin in the body, improve body resistance, anti-aging, enhance the efficiency of the cerebral cortex and cardiopulmonary function, increase fat consumption, prevent atherosclerosis, and reduce the incidence of cardiovascular and cerebrovascular diseases. The most suitable aerobic exercise for cardiovascular patients in winter is as follows: 1, jogging Jogging can be said to be the most suitable aerobic exercise in winter, not only can effectively stimulate metabolism, promote blood circulation, but also increase the energy consumption in the body. The amount of exercise should not be too large, to the extent that their bodies can accept. 2, climbing stairs Winter by a variety of conditions, you can do sports and good results of the movement is still not much, unlike other seasons, people are still willing to go to the gym to exercise. Therefore, we can choose to use more in the daily climbing stairs to exercise, not only can prevent the occurrence of coronary heart disease, but also particularly conducive to weight loss and slimming. Do you know, climb the stairs for 30 minutes can consume 260 kilocalories, 10 times more than sitting, 4 times more than walking, 2.5 times more than swimming, equivalent to jogging 800-1500 meters. 3, walking Walking can make myocardial contractility enhance peripheral vascular expansion, with enhanced heart function, reduce blood pressure, prevent coronary heart disease effect. For people who will cause angina when participating in sports, can improve the condition. Each walk can adhere to 20 minutes to 1 hour, 1~2 times a day, or 800~2000 meters per day. Physical condition allows those who can appropriately increase the walking speed. 4, taijiquan Taijiquan for hypertension, heart disease and other good prevention and treatment. Specifically, patients with good physical strength can practice old-style taijiquan, poor physical strength can practice simplified taijiquan; can not play a full set, you can play half a set; frail and poor memory can only practice individual movements, section practice, do not have to be coherent. Exercise prescription – to assess before practicing, the middle needs to be adjusted A coronary heart disease patients, after stenting or coronary artery bypass grafting, it is possible to go to exercise. But what kind of exercise should he do? How much exercise should he do? How many times a week? His heart function should be assessed first, and then based on the results of the assessment, he will be given a prescription for exercise. Patients with myocardial infarction or heart bypass surgery must have their heart function evaluated before exercising. Exercise prescription] consists of three elements Warm-up Warm-up before exercise, do some body stretching activities, radio gymnastics, deep breathing, etc., for about 10 to 15 minutes. Exercise Volume How is exercise volume measured? Generally, heart rate is used as an indicator. When exercising, the heart rate should not be lower than 112 beats per minute and not higher than 126 beats per minute, and the heart rate per minute should be kept between these two values during exercise. Exercise frequency, to maintain 3 to 5 times a week. Below 3 times, you can’t reach the amount of exercise, and above 5 times, it’s not necessary. Finishing It is the body’s adjustment after exercise. Breathe deeply and walk for about 15 minutes to get the heart rate back to 70 beats in a quiet state. Special precautions “three high” people should exercise according to their ability If shortness of breath, dyspnea, chest pain, chest tightness and other symptoms occur during exercise, it is likely to be a sign of insufficient blood supply to the heart or poor lung function, lung capacity is not enough. It is recommended that people with “three highs” and potential coronary heart disease should evaluate the intensity and safety of exercise by calculating their heart rate or doing an exercise electrocardiogram before they start exercising regularly, because exercise for these high-risk groups often induces myocardial ischemia. Rehabilitation exercise after heart disease should pay more attention to the intensity, gradually increase the amount of exercise, mainly walking. Evaluate the intensity of exercise 1, if the heartbeat returns to calm soon after the end of the run, such exercise is more moderate; 2, if the heartbeat is too fast half an hour after exercise or at night, it is necessary to pay attention to the intensity of their own exercise and the amount of exercise; 3, if you run until you are out of breath, you can no longer whistle, which is a sign that the intensity of the exercise is too great; 4, if the exercise affects the next day’s life and work, and there is a sense of fatigue If the exercise affects the next day’s life and work, and there is a sense of fatigue, it is necessary to reduce the amount and intensity of exercise. “Three high” people’s sports also have their own focus 1, want to lose weight through exercise to lower blood fat, a day to ensure that enough exercise, calculate the intake of calories and exercise calories consumed to ensure that the consumption is greater than the intake. 2, high blood pressure exercise should not be “nervous” type of exercise, avoid confrontation, do not fight winners and losers do not count the score, a leisurely walk can be.