If you have just stopped smoking, regular physical exercise can help you reduce your cravings for cigarettes and withdrawal symptoms. However, starting a high-intensity cardiovascular exercise program immediately after quitting smoking can be dangerous. In order to increase cardiovascular endurance after quitting smoking, the rhythm is slow at the beginning.
Background
Cardiovascular or aerobic exercise includes periods of exercise that can exercise large muscle groups and speed up your heart rate. Regular aerobic exercise helps maintain heart health and enhance cardiovascular endurance. Cardiovascular exercise includes walking, running, cycling, swimming, cross-country skiing, aerobics, elliptical machines, climbing stairs and boating.
Welfare
A 2007 review article published in the Journal of Addiction reported that small doses of exercise can help reduce your desire to smoke, your desire to smoke, and your cessation of smoking. The symptoms of withdrawal. The study studied in this study reported benefiting from 24% to 85% of the intensity of heart rate exercise, and the duration of exercise was 15 to 40 minutes. According to Purdue's website, your heart rate reserve is the difference between your maximum heart rate and your resting heart rate. Estimate the maximum heart rate by subtracting your age from 220.
Follow
If you have just stopped smoking, avoid exercising at high intensity, at least initially. According to a published study in the 2011 Nicotine and Tobacco Study, strenuous exercise can induce lung oxidative stress in male smokers, which can lead to lung damage. Compounds called oxidants formed in the body can cause oxidative stress or cell damage. Lung damage caused by oxidative stress can lead to conditions such as asthma or chronic obstructive pulmonary disease. The average age of male smokers who participated in the study was 25.9 years.
Suggestions
If you start a cardiovascular exercise program after quitting smoking, start with a low-intensity workout. Every walk, cycling or swimming at low intensity for 15 to 20 minutes is a good way to improve cardiovascular endurance after smoking cessation. Gradually take moderate-intensity cardiovascular exercise for as long as possible, lasting 30 to 60 minutes. In order to achieve substantial health benefits, the US Department of Health and Human Services recommends that adults participate in moderate-intensity aerobic exercise for at least two and a half hours per week, at least two per week.Secondary strength training.
