Plastics Scholars | Nourishing the heart, how much exercise is appropriate?

Author:Guangdong Provincial Hospital Time:2022.08.26

[Plastics Scholarship opens column] Care for life with heart, extend the service with love, the column of the Plastics Academy will regularly push the knowledge of the heart and the science of health care related to the heart and the critical care of the heart.

Recently, the news reported that when a 30 -year -old Mr. Huang was running in the gym, he suddenly stopped the heart and fell to the ground. Fortunately, the people around him rushed to the cardiopulmonary resuscitation and medical staff in time and used the AED (exotic abolition of the body. Fibrillation instrument) The treatment is successful, and the danger of life is successfully separated. During this kind of exercise or exercise within 24 hours of accidental death, it is known as a sudden exercise death. Although these unfortunateness are very distressed, in addition, many new patients with heart disease and chronic outpatient clinics talk about the accident when they see the healthy young people who have had an accident, and they are afraid of exercise from the bottom of the heart. There are certain misunderstandings here.

Chinese medicine talks about nourishing the heart, mainly belongs to the category of treating the disease, that is, "prevents the disease first, and the disease is defined". For patients with cardiovascular and cerebrovascular or other chronic diseases, in modern buzzwords, we often say that we often say The fundamental connotation of "health" is to adhere to a healthy lifestyle, including reasonable diet, appropriate exercise, smoking quit and alcohol, psychological balance, and drug prescription. So, as an important part of health, how much is the appropriate amount of exercise?

Common methods of simply evaluating the appropriate amount of exercise:

Heart rate assessment method: Patients with normal static heart rate at 60-100 times/min, the average heart rate of the appropriate amount of exercise: 80%× (220-age) times/min, that is, when a 30-year-old patient, the average heart rate of the appropriate amount of exercise is: 0.8 × (200-30) = 152 times/minute;

Fatigue assessment method: It is a way to evaluate subjective self -evaluation, not to cause any physical discomfort after exercise and exercise, and the next day's daily life;

Personalized sports package: long sedentary time and exercise volume follow the "package ratio" of 1: 3, that is, every 1 hour of sitting, 3 minutes of high strength exercise or 12 -minute mild strength exercise (especially recommended for eliminating sleep time, The sedentary method> 8 hours/day).

How to define mild, medium, and high strength exercises?

First of all, we introduce the most internationally used exercise evaluation indicators: metabolicequivalent of task (meta). The following are the levels and corresponding METs of some movements:

The Guide of the World Health Organization Movement in 2020 promotes 3-5 days a week, a total of 150 minutes of medium-intensity or 75 minutes of high strength, or a alternating movement of the two (equivalent to 7.5MET-H/Week). It is conducive to preventing chronic diseases; the "Guide to the European Cardiac Society" in the same year suggest that patients with cardiovascular patients who are in a stable period for exercise intensity equivalent to ordinary people are also beneficial to prevent the worsening of the disease (equivalent to 7.5MET-H/Week). In 2022, a team of severe medical medicine departments published a research paper (Communication Author: Professor Zhang Minzhou, First Author: Xu Junpeng) For 4,917 patients with hypertension, it involved at least 61 exercise methods to study. The most suitable dose of exercise can reduce 24%of the people of high blood pressure at the same time due to death, 40%cardiovascular death, and 64%of cerebrovascular death, while ≥15MET-H/Week did not benefit cerebrovascular death. Therefore, exercise needs to adhere to and self -discipline, but excessive exercise is one of the risk factors.

The most convenient exercise in modern society is walking. The amount of exercise may be the number of steps. Many electronic instruments have this function and can also be used as one of the methods to evaluate the amount of exercise. The latest research shows 4 that for ordinary people or general patients, 6000-10000 steps per day are suitable, and it can be reduced by up to 56%. Damage is not conducive to reducing adverse events. Therefore, especially for elderly cardiovascular patients, it is recommended to walk 6000-10000 steps per day.

In short, many benefits brought by the movement are self -evident. The picture below is clearly seen that as long as it moves, the risk of death will decline in the long -term. It is also necessary to do with force. Different patients are in different diseases in different periods, and the dosage of exercise may be different. It is recommended that exercise rehabilitation under the guidance of a doctor.

Expert guidance:

Zhang Minzhou

Chief physician, professor, doctoral supervisor, enjoy special allowance experts from the State Council, the heir of the academic experience of Professor Deng Tiesao of the Chinese Medical Medicine, the head of the academic experience inheritance studio of Academic Experience in Hospital of the Chinese Medicine Master, the Medical Director of the Famous Chinese Medicine of the Guangdong Hospital of Traditional Chinese Medicine, the Chief of the chest pain center, and the university in Guangdong Province Person in charge of acute myocardial infarction traditional Chinese medicine prevention and treatment team, director of the key laboratory of Chinese myocardial infarction in China, and the leader of clinical key specialty of the National Health and Health Commission. The head of the State Administration of Traditional Chinese Medicine's key specialist specialist specialist cooperation group, the vice president of the Chinese and Western Medicine Association of the Chinese Medical Association and chairman of the Vice President of the Traditional Chinese and Western Medicine Branch, and the honorary chairman of the Critical Medicine Professional Committee of the Chinese and Western Medicine Society of Traditional Chinese and Western Medicine.

In the National Traditional Chinese Medicine Hospital, take the lead in conducting coronary heart disease intervention treatment. The combination of traditional Chinese and western medicine was successfully cured for patients with 104 -year -old ultra -old -age myocardial infarction. Essence He presided over the formulation and release of my country's first Chinese and English version of "Guidelines for the Integrated Chinese and Western Medicine of Acute Myocardial Elyphors", and established and promoted the new model of "three in one" of "acute myocardial infarction saving, cure, and nourishing the heart." Good at: Coronary heart disease (acute myocardial infarction), arteriosclerosis, hypertension, arrhythmia, heart failure and other cardiovascular diseases such as Chinese and Western medicine, heart rehabilitation and traditional Chinese medicine nourishment. Coronary heart disease intervention therapy and artificial cardiac pacemaker implantation.

Diagnosis time

Location of the diagnosis

Tuesday morning

Dade Road General Hospital of Guangdong Provincial Hospital of Traditional Chinese Medicine

Fifth floor of the West District needs outpatient clinics

Thursday morning

Dade Road General Hospital of Guangdong Provincial Hospital of Traditional Chinese Medicine

Heart Clinic on the third floor of the West District

About the Author:

Xu Junpeng

The Department of Critical Medicine, Daide Road General Hospital of Guangdong Provincial Hospital of Traditional Chinese Medicine, is studying Ph.D., professor from Zhang Minzhou. Participate in 1 project at the Guangdong Provincial Department of Bureau and publish 9 academic papers (7 first authors), including 6 SCI source journals (5 articles), with a total impact factors of 24.32.

Supply: Xu Junpeng