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According to the latest China Cardiovascular Health and Disease Report 2021 released by the National Cardiovascular Center,Two out of every five deaths due to illness in China died of cardiovascular diseases.

Cardiac rehabilitation is an important means to treat stable cardiovascular diseases and prevent recurrent cardiovascular events. Therefore, it is imperative to fully understand the role of scientific exercise in promoting cardiovascular health and actively carry out cardiac rehabilitation.

A simple analogy:The heart is as important to the human body as the engine is to all kinds of machines and needs regular maintenance.Cardiac rehabilitation is like guiding everyone to use and maintain this engine of human body, ensuring the vitality of the engine, thus improving the quality of life.

Who needs cardiac rehabilitation?

A large number of studies have shown that exercise is beneficial to cardiovascular health.Healthy people and sub-healthy people can reduce the incidence of cardiovascular events by developing active and scientific exercise habits.

Exercise mode:You can choose moderate-intensity aerobic exercise, that is, a rhythmic exercise type that uses large muscle groups of the whole body.Such as swimming, cycling, running and skipping rope.

Tip 1:Everyone’s basal heart rate and peak heart rate vary greatly. For women over 50 years old, men over 40 years old and patients with weak health, an in-depth heart examination should be done before starting exercise rehabilitation."Cardiopulmonary Exercise Test"It can measure everyone’s anaerobic threshold heart rate and peak heart rate, and at the same time, it can more accurately determine the "warning line" of the maximum heart rate during exercise, and judge the heart rate interval corresponding to different exercise intensities.

Tip 2:People who don’t exercise for a long time should followstep by stepThe principle, let the heart and blood vessels gradually adapt, beware of excessive fatigue to increase the risk of cardiovascular events, but also avoid joint muscle damage.

Tip 3:Overweight people should adopt a combination of nutrition and exercise.Controlling energy intake is a necessary means to lose weight, but excessive control of energy will reduce lean body weight (fat-free body weight, the weight of other body components except fat). It is suggested that overweight people lose 5% ~ 10% weight within 6 ~ 12 months. Overweight people need longer aerobic exercise to consume fat, and the recommended aerobic exercise time is 45 ~ 60 minutes. Resistance training can consume more energy. It is better to combine aerobic exercise with resistance exercise.

After the winter, some sports-related sudden deaths have attracted people’s attention, especially the sudden death of young employees of a company in Shanghai outside the gym, which makes people feel awkward. Studies have confirmed that lack of exercise or unreasonable exercise are important factors leading to cardiovascular events. Here are some special precautions about "protecting the heart" in the scientific movement:

oneIf you have chest pain, dizziness, overwork, shortness of breath, excessive sweating, nausea and vomiting and irregular pulse during exercise,Exercise should be stopped immediately.The above symptoms still persist after stopping exercise, especially after stopping exercise for 5 ~ 6 minutes, the heart rate still increases, so you should seek medical advice in time.

2The elderly should choose moderate and low intensity exercise and appropriately increase daily physical activity; You can also carry out traditional rehabilitation training such as Tai Ji Chuan and Baduanjin.The exercise time is relatively shortened or prolonged according to the degree of fatigue,The general exercise duration is 30 ~ 60 minutes/day.

threePatients who are weak in the early stage after cardiac surgery can start with breathing training. Respiratory training can prevent pulmonary complications, promote sputum discharge, effectively increase vital capacity and improve lung function. Adopt abdominal breathing mode, that is, the abdomen bulges after inhaling the nose and adducts after exhaling.When exercising, you can inhale through the nose and exhale through the mouth, take a deep breath and try to prolong the breathing time.The practice of lip-shrinking and exhaling is also an important part of breathing training. It emphasizes that when inhaling, breathe in slowly through the nose, and breathe out after holding your breath a little (similar to blowing candles). The ratio of inhalation time to exhalation time is 1: 2. 10 times per group, 5 groups per day. Some low-intensity exercises, such as walking and limb training, start with 10 minutes/time, 2 ~ 3 times a day, and then gradually increase to the target amount of exercise.

fourNo matter what kind of exercise,The intensity of exercise needs to start from a low intensity,When the individual gradually adapts, he will gradually increase to the target exercise intensity for exercise.

Source: Popular Health magazine

Author: Fan Denghuang, Department of Rehabilitation Medicine, First Affiliated Hospital of Zhejiang University School of Medicine

Audit: Expert of National Health Science Popularization Expert Database

Wang Fang, chief physician, Department of Cardiology, Beijing Hospital

Planning: Wu Weihong Tan Jia

Editor: Yu Yunxi

Wild fishing, you can’t catch big fish, do you make the same mistake?

Everyone basically knows what wild fishing is. The simple understanding is that in addition to artificial cultivation ponds, we can fish in the water in the natural environment. We collectively referred to as wild fishing.

Although wild fishing is better in environmental and quality than artificial breeding. Perhaps it tastes much better in taste.

However, because of the wide area, the density of the fish is relatively poor, and the hook rate is far less than that of the pond.

Therefore, wild fishing wants to catch big fish in the rare environment of its own fish, so we must pay attention to the following points:

Share with everyone here, I hope to help fishermen.

The fish in the wild is more vigilant than the home -raising fish. After all, the alert fish with low vigilance has been fishing.

With a little movement around, the fish will be scared away, and the courage is particularly small.

So, if we want to catch big fish, we must stay away from the crowd, traffic, and find a place with less noise or no noise.

Set your phone to mute, and speak softly to speak, maintain a certain silence, and use tools when making nests, such as the nesting device.

Some fishermen are in the mood of being eager to catch fish in order to miss any wind and grass, and adjust their sensitivity high.

But knowing that you ca n’t eat hot tofu, in fact, this is a do not lose money. It is because it is too sensitive. If you just move, you will mistake you to think that there is a fish hook, which will cause frequent rods. This will definitely affect fishing. It will definitely affect fishing. Caused fish to be counterproductive, so sometimes it cannot be tuned too sensitive.

In order to make the effect of the fish attracting the fish, most fishermen will add some atomized materials to the bait.

Make the atomization more three -dimensional and highlight. In fact, there is no problem with fishing fish in this way. If it is used to catch big fish, it will have some effects.

Because the effect of atomization has increased, there are more small miscellaneous fish, and the bait is eaten by the small fish, and the big fish will not come over.

When the fish speaks, it is difficult to know. Some people with acute children will constantly change bait and want the fish to eat.

There is a problem. If you keep changing the bait, it will cause the fish to be vigilant. The fish is not stupid. If you change it, it will cause the fish to not speak, and the big fish will not be available. Try to avoid using this type. The bait.

In order to avoid this situation, we can spray a few times when we bait.

Because Qi Muyu is very rich in lure fish.

Especially in freshwater fish, many hormones, fish steroids, and multiple vitamins are added with freshwater fish. After the fish smells the taste, it will appetite and increase appetite.

Even when the fish itself is not hungry, the fish will have the desire to eat.

There is also a very good role in leaving fish. This taste will be kept in the water for a long time, and it will not disperse.

It can effectively attract big fish and improve the hit rate.

No matter what bait you use, it is more taboo to change frequently, raising the pole.

However, in terms of cost -effectiveness or quality, Qi Mu high -carbon pole fishing. Will reduce a certain loss for you.

Qi Mu’s high carbon pole is really friendly to fishing friends. Material is made of high -tonnage carbon cloth. It holds lighter in hand, has a good waist strength, and is not easy to break.

I don’t lose the brand in my hand, even if it is fishing for a day, it won’t be tired. Whether the big fish or the small fish can catch it in seconds.

Qi Mu’s high carbon pole belongs to a comprehensive rod of 28, which can adapt to a variety of venues, light texture, easy to carry, fashionable appearance, and basically cannot run after the fish hooks. It is a good fishing rod.

The above -mentioned precautions must be clearly understood. These issues will have more chances of making mistakes in novices. As for some fishermen who live in fishing ground for a long time, they can be used as a reference. After all, everyone’s habits are different. Make copy, randomly strain according to the actual situation.

Also, as a fellow fishing fellow, we should remember mistakes and change flexibly. We should do fishing for fishing.

After we get a big harvest, we can release some, instead of taking away all the brains. This will not only destroy the ecological environment, but also affect the harvest of fishing in the future.

Everyone can be able to release appropriately, so I think every harvest can be rich.

The most important point is that we must take away the garbage when we fish, because everyone is responsible for the environment.

During fishing, garbage everywhere will also affect our mood and the harvest of fishing.

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