6 types of running to improve your cardiopulmonary function

Cardiopulmonary function is the foundation of the body's metabolism and an essential function for maintaining life. It also regulates breathing, endocrine, and metabolic functions.Daily activities cannot be separated from oxygen; the consumption of energy in the body and muscle activity all require the participation of oxygen.

During running, runners must continuously inhale oxygen, prompting the heart to keep pumping blood and increasing blood flow. The circulation of blood helps expand capillaries and increase blood flow speed. Expanded capillaries can deliver large amounts of blood to the muscles in various parts of the body and remove waste from muscles and other tissues, allowing muscles to function normally.

Cardiopulmonary function training has become an indispensable part of every runner's training. Today, I'll explain how you can improve your cardiopulmonary capacity through various exercises and achieve breakthroughs in your running performance.

What is cardiopulmonary function?

Cardiopulmonary function refers to the ability of the lungs and heart to deliver oxygen from inhaled air to various organs and parts of the body for use. Good cardiopulmonary function can reduce the incidence of various cardiovascular diseases.

For athletic performance, stronger cardiopulmonary function allows for longer exercise, greater strength, more explosive power, and less fatigue. Cardiopulmonary function includes the ability of blood circulation, the strength of heartbeats, and lung capacity and frequency. Simply put, cardiopulmonary function is the ability to inhale oxygen and convert it into energy.

How to improve cardiopulmonary function?

1. Slow relaxed running method

Run slowly and comfortably, generally feeling no discomfort, with a heart rate controlled at around 110-130 beats per minute. Breathe naturally, with slight shortness of breath. No specific movements are required. It is generally recommended to practice 2-3 times a week, for about 20 minutes each time. Regular exercise significantly enhances the respiratory and cardiovascular systems.

2. Medium-speed running method

This training method requires a certain level of willpower, with a heart rate controlled at around 140-150 beats per minute. This running method is common in training and has significant effects on enhancing heart function and regulating internal organ balance. Be sure to warm up and stretch before training. If you feel uncomfortable during training, stop immediately and relax. It is recommended to practice 1-2 times a week until fatigue sets in.

3. Fast running method

The fast running method requires some training foundation and involves running at a relatively fast speed. During practice, the heart rate is generally at the highest level, around 170-180 beats per minute. This training method is characterized by high intensity and short duration, usually lasting a few seconds, and can be repeated in cycles. Practice 1-2 times a week, repeating 3-6 times each session. Gradually progress and prepare and relax to prevent excessive fatigue.

You can choose short-distance sprints, such as 30-50 meters of accelerated sprints, and repeat them multiple times. This method helps improve anaerobic endurance, muscle function, and heart function. Those with chronic internal organ diseases, cardiovascular, liver, or kidney diseases should avoid this practice to prevent exacerbation.

4. Variable speed running method

The variable speed running method involves alternating between fast and slow running or walking and running. This method is suitable for middle-aged people. Due to the varying exercise intensity, practice time and running speed can be adjusted based on individual fitness levels. End the practice when you feel significantly fatigued, do some relaxation activities, and gradually increase practice requirements.

For those with a certain exercise foundation, combining aerobic and anaerobic exercise in variable speed running can effectively improve aerobic and anaerobic metabolic capacity. You can use timed variable speed, such as running fast for 20/30 seconds, then jogging, and repeating the cycle.

5. Timed running method

This method involves running a certain distance within a set time or shortening the running time for a set distance. The famous 12-minute run is used to test personal running levels. It was first proposed by Dr. Cooper in the 1960s.

Regular timed running practice can help you understand your physical condition. You can check the 12-minute run performance comparison table online and conduct 12-minute run tests periodically during daily training to understand your exercise capacity at different stages.

6. On-the-spot running method

The on-the-spot running method is not limited by location or weather, specifically for smoggy or rainy days. You can use small steps in place, gradually increasing arm swings, and practice on-the-spot leg lifts to enhance upper limb movements. You can also alternate between high knee runs and butt kicks to avoid the monotony of single runs, increase interest, and deepen training intensity.

Each session's time and speed can be gradually increased based on the principle of gradual progression. This method is suitable for those who cannot practice outdoors or those with physical discomfort who can use low-impact on-the-spot running to resume training.

What other exercises can you choose besides running?

Besides running, common exercises to enhance cardiopulmonary function includecycling, swimming, jump rope, combat aerobics,brisk walking, etc. When choosing an exercise method, you can select the one you enjoy to avoid monotony.

Swimming:Swimming has a good effect on improving cardiovascular and respiratory system functions. Swimming requires overcoming water resistance, prompting the heart to beat more forcefully and breathe more deeply. Suitable exercise intensity: heart rate around 120-130 beats per minute.

Brisk walking:Walking is one of the safest exercises among all sports and is not limited by time or location. However, due to its low intensity, the exercise time needs to be slightly longer. The walking speed should be relatively fast, at about 100 meters per minute, for at least 20 minutes each time, preferably around an hour, and can be done daily or every other day.

Cycling:Cycling can fully improve yourcardiopulmonary function, strengthen lower limb muscles, and enhance overall endurance. It can also effectively burn calories. It is recommended to exercise 3-4 times a week, with each session lasting 40-60 minutes.

Jump rope:Jump rope also has a good effect on improving cardiopulmonary function.You can use variable speed jump rope to train your cardiopulmonary function,jumping rope at maximum speed for 20 seconds and then slowly for 40 seconds as one cycle, repeating 15 to 20 cycles. Pay attention to the stretch of calf muscles while jumping; in principle, you can rest briefly after every one or two hundred jumps. To achieve weight loss, you need to jump at least 70 times per minute.

Climbing stairs:Climbing stairs requires no special venue or equipment and can be done anytime, anywhere. It promotes blood circulation, increases cardiac output, and increases oxygen intake by 8-10 times compared to being at rest, significantly improving cardiopulmonary function, muscle strength, and flexibility. Those with cardiopulmonary diseases should exercise under medical advice and with someone accompanying them.

What should you pay attention to when doing cardiopulmonary exercises?

1. Pay attention to exercise intensity

Exercise intensity close to 50% of maximum oxygen uptake can improve cardiopulmonary function, so this intensity is often called the training threshold. The optimal exercise intensity range for increasing cardiopulmonary adaptability is 50%-85% of maximum oxygen uptake. However, since measuring maximum oxygen uptake is relatively complex, heart rate indicators are often used in practice to indirectly represent exercise intensity.

The exercise intensity corresponding to 50%-85% of maximum oxygen uptake is a heart rate value of 70%-90% of maximum heart rate. A person's maximum heart rate = 220 - age. Therefore, for a 20-year-old, the optimal exercise intensity heart rate range for improving cardiopulmonary function should be 140-180 beats per minute.

2. The duration should not be too long

As an exercise to enhance the body's aerobic capacity, the duration of continuous exercise should be 20-60 minutes, which can be adjusted based on personal health and exercise foundation. For those with poor cardiopulmonary function and no exercise foundation, the initial exercise time can be controlled within 30 minutes, gradually extending the exercise time as cardiopulmonary adaptability improves. For those with high cardiopulmonary function and an exercise foundation, the exercise time may need to be 40-60 minutes.

Exercise time can be divided into segments throughout the day. For example, two 15-minute moderate-intensity exercises per day have the same effect as one 30-minute exercise. Additionally, pay attention to the relationship between exercise intensity and duration; low-intensity exercise time should be longer than high-intensity exercise time.

3. Exercise frequency should be reasonable

For general health exercise, exercising twice a week can improve cardiopulmonary function; exercising 3-5 times a week can maximize cardiopulmonary adaptability. The frequency of exercise can vary based on individual exercise habits, physical condition, and exercise goals.