耐力运动(有氧)
Endurance exercise is one of the four types of exercise along with 强度, 平衡 和 灵活性. 在理想的情况下, all four types of exercise would be included in a healthy workout routine 和 AHA provides easy-to-follow guidelines for endurance 和 强度-training in its Recommendations for Physical Activity in Adults.
They don’t all need to be done every day, but variety helps keep the body fit 和 healthy, 让锻炼变得有趣. You can do a variety of exercises to keep the body fit 和 healthy 和 to keep your physical activity routine exciting. Many different types of exercises can improve 强度, endurance, 灵活性, 和 平衡. 例如, practicing yoga can improve your 平衡, 强度, 和 灵活性. A lot of lower-body 强度-training exercises also will improve your 平衡.
也叫有氧运动, endurance exercise includes activities that increase your breathing 和 heart rate such as walking, 慢跑, 游泳, 骑自行车和跳绳.
耐力运动可以保持你的心脏, lungs 和 circulatory system healthy 和 improves your overall fitness. 结果是, people who get the recommended regular physical activity can reduce the risk of many diseases such as diabetes, 心脏病和中风.
我需要多少钱?
Building your endurance makes it easier to carry out many of your everyday activities. If you’re just starting out on an exercise routine after being sedentary, don’t rush it. If you haven't been active for a long time, it's important to work your way up over time.
Start out with 10-15 minutes at a time 和 then gradually build up. The AHA recommends that adults get at least 150 minutes (2 1/2 hours) of moderate to vigorous activity per week. Thirty minutes a day five days a week is an easy goal to remember. Some people will be able to do more. 重要的是 设定切合实际的目标 based on your own health 和 abilities.
取得进展
当你准备好做更多的时候, you can build on your routine by adding new physical activities; increasing the distance, time, or difficulty or your favorite activity; or do your activities more often. You could first build up the amount of time you spend doing endurance activities, then build up the difficulty of your activities. 例如, gradually increase your time to 30 minutes over several days to weeks by walking longer distances. 然后快步走或者爬山.
耐力运动的例子:
- 快走
- 跑步/慢跑
- 跳舞
- 骑自行车
- Climbing stairs at work or at home (if available)
What if I’m recovering from a cardiac event or stroke?
Some people are afraid to exercise after a heart attack. But regular physical activity can help reduce your chances of having another heart attack.
The AHA published a statement in 2014 that doctors should prescribe exercise to stroke patients since there is strong evidence that physical activity 和 中风后的运动 can improve cardiovascular fitness, walking ability 和 upper arm 强度.
If you’ve had a heart attack or stroke, talk with your doctor before starting any exercise to be sure you’re following a safe, 有效的体育活动计划.