7周惊人的心的事情可以做你的大脑和身体

想办法来消耗热量，提高你的心情，降低心脏疾病的风险，获得更好的睡眠，并保持你的大脑上的最高速度运行，你的年龄？然后花边鞋子，动起来，因为心血管锻炼是关键，同时提高你的身体和精神健康。

无论是纳入作为练习之间或为短突发的举重会议单机训练在跑步机上, elliptical or stair climber, cardiovascular exercise is defined as any physical activity that raises your heart rate和提高你的心脏，肺和循环系统的功能。

To be an effective cardio session, your chosen activity needs to keep your heart rate elevated for a specific amount of time, which is typically 20 to 60 minutes. Running, rowing, cycling and boot-camp style classes are all excellent examples of cardio workouts that target the large muscles of your body while elevating your heart rate.

当谈到如何你的心，你有几个选择：高强度间歇训练（HIIT）涉及与低强度运动期间高强度运动交替的时间很短，根据美国运动医学会.

On the other end of the cardio spectrum, low-intensity steady-state (LISS) cardio focuses on performing aerobic activity at a low-to-moderate intensity (50 to 65 percent of your max heart rate) for an extended period of time.

有氧你将取决于多种因素，包括你的总体目标，目前的健康状况多少时间，你必须投入到练习的量。

作为一个基准，该美国人身体活动准则状态的成年人（30至60分钟，一周5天），75分钟至150分钟，每周应该做至少150〜300分钟的中等强度的（15至30分钟，一周5天）剧烈的有氧的体力活动或两者的等效组合。

If your primary goal is weight loss, certified personal trainer,卡特里娜皮尔金顿NASM-certified personal trainer, recommends going beyond these minimums, aiming for 45 to 60 minutes of exercise a day, five days a week, along with a healthy, reduced-calorie diet, of course.

初学者可能要一个星期两到三个心脏会议，以避免倦怠或伤害甚至更慢启动。你甚至可以尝试点缀心（如散步）的10分钟的较量，你的日常生活中，并观看分钟加起来。

这已经不是什么秘密了一个畅快的有氧会话可以让你感觉棒极了，但运动的这种几乎完美的形式的惊人的好处还不止这些。

一个健康的心脏可以增加年为您的生活，让日常活动更容易，有氧锻炼有助于你的心脏保持强壮和泵血液通过身体更有效，皮尔金顿说。

“呼吸功能的收益可以改善呼吸，这手段，你的肌肉能时，他们更有效地接收血液和健康质量提高有更好的表现可以看出，”她说。

另外，定期心血管锻炼还可以降低血压，提高高密度脂蛋白胆固醇水平或“好”胆固醇，并帮助管理血糖和胰岛素水平，根据国家心脏，肺和血液研究所.

Regular exercise can help lift your mood, decrease anxiety and improve your body's ability to withstand and recover from stress, according to a January 2013 study published in the中华预防医学与公共卫生.

事实上,当你exerc皮尔金顿指出ise, your body releases neurotransmitters called endorphins, which are essential to reaping the mental health benefits of exercise. "Cardio workouts (and physical activity or movement in and of itself) can improve mental clarity and reduce feelings of stress or depression."

And that plays out in the research, too: In an April 2020 study inMenopause1000多名前和绝经后的女性，那些谁得到了更多的体力活动对积极的措施，取得了较高的和抑郁症状比女人谁没有多少锻炼秤降低。

只要你遵循健康的饮食习惯，心血管运动可以帮助你达到你的减肥目标。根据活动，持续时间和强度等级的类型，你可以期望每燃烧卡路里会话之间的1000和150的任何地方。这有助于你烧做有氧运动的卡路里数量的其他因素包括你的身体规模和组成，性别和年龄。

下面是一些有氧常用方法和155磅的人可以在30分钟消耗的卡路里数，按Harvard Health Publishing.

• 步行（4英里每小时/ 15分钟的英里）：167个卡路里
  
• Jog (10-minute mile): 223 calories
  
• 自行车（16至19英里每小时）：446个卡路里
  
• 游泳，剧烈：372个卡路里
  

为了最大限度地提高你的热量燃烧，考虑增加HIIT的两会上你每周有氧训练。HIIT使用短的休息时间轮流到最大化热量高强度运动的较量燃烧。它还可以让你得到在最短的时间内完成量的最大量的工作。

大汗淋漓的跑步机或打一个循环会话的道路也许会降低患某些疾病的风险。除了保护你的心脏，根据Harvard Health Publishing, cardio training has also been linked to a reduction in the risk of:

• 糖尿病
• Asthma
• Arthritis
• 高血压
• Several forms of cancer, including esophagus, lung, kidney, colon, head and neck, rectum, bladder, breast and two cancers of the blood (myeloma and myeloid leukemia)

负重的有氧运动，如散步，慢跑，爬山，阶梯状和椭圆机也降低患骨质疏松症的风险。这是因为你的骨骼负重锻炼以应对日益强大，根据关节炎和肌肉骨骼和皮肤病研究所.

The benefits ofaerobic activity for brain healthare impressive. A January 2020 study published in the梅奥诊所学报found that better cardiorespiratory fitness was linked to higher grey matter volume and total brain volume. That's important because your brain's gray matter plays a role in various motor and cognitive functions, including muscle control, memory and decision making.

而利益继续当你变老。心可以帮助改善记忆和检索和利用信息的能力，减少老年痴呆症（包括阿尔茨海默氏病）和慢年龄有关的认知衰退的风险，根据世界卫生组织（WHO）2019在认知衰退的风险减少和老年痴呆症指南.

Better sleep is something we can all use a lot more of, especially with the high levels of stress many of us experience. The good news is regular physical activity, and more specifically, cardiovascular exercise can result in a better night's sleep, according to the美国国家睡眠基金会.

从改善睡眠效率，减少睡眠潜伏期（少取入睡时间），以更好的睡眠质量和更深度睡眠，白天移动你的身体对你如何在晚上睡觉一个显著的影响。只要确保你不工作了太靠近就寝时间，或者你实际上可能难以入睡。

当你把所有上述好处结合起来，你最终与其他主要振作：总体健康 - 可能更长 - 生命。心未必永远不老泉正好，但体力活动确实有助于保持你的头脑和身体年轻。

When your heart is strong, your risk of chronic conditions is lowered and your brain is functioning optimally, you've eliminated your risk of death from some of the most preventable causes.

事实上，2020年7月报告发表于柳叶刀全球健康researchers looked at data from 168 countries and concluded that people who exercised regularly had a lower risk of premature death.

And another July 2020 study, this time published in英国医学杂志，发现那些谁跟着美国人身体活动准则showed "greatly reduced risk of all cause and cause specific mortality." As mentioned above, these guidelines recommend at least 150 to 300 minutes a week of moderate-intensity cardio or 75 to 150 minutes of high-intensity cardio.