运动可以提高保护心血管健康的一氧化氮水平

Exercises Can Boost Nitric Oxide level

 

一氧化氮(Nitric Oxide, NO)是一种由血管内皮细胞产生的气体分子。当血管内皮或内皮细胞发现血流增加时，血管会扩张。这种扩张使心脏更容易通过血管输送血液，而不必增加动脉或静脉的压力。

 

1998年获得的诺贝尔医学奖，该奖项授予3名研究人员Robert F. Furchgott 博士, Louis J. Ignarro 博士和 Ferid Murad, 博士—，他们描述了一氧化氮(NO)作为心血管系统中的信号分子的核心作用。

 

在他的文章《健康与疾病中的一氧化氮》中，Ignarro博士说，一氧化氮(NO)作为一种广泛的信号分子在身体各处发挥作用，并提供以下角色/功能:

血管舒张以降低血压，改善器官血流，一氧化氮专家防止不必要的血液凝结和阻塞动脉血流；

动脉内的抗炎作用，维持健康的动脉内皮，不含胆固醇斑块；

促进大脑的学习、记忆和信息记忆；

通过促进消化食物的运动和调节消化激素和酶的分泌来帮助消化；

通过允许膀胱扩张和容纳更多的尿液来调节膀胱功能；

促进男性的勃起功能和女性的性唤起；

保护皮肤免受来自太阳的电离辐射；

 

就像身体里的很多东西一样，一氧化氮的产量随着年龄的增长而下降，会使我们面临许多疾病和疾病的危险，例如:

高血压或高血压

中风

心肌梗死或心脏病发作

痴呆症，如老年痴呆症

肠易激综合症及消化道相关疾病

尿失禁，尤其是老年妇女

 

这一切的意思是，你身体的一氧化氮（NO）的产生对于强健的身体是非常重要的，但是它在30岁之后就开始下降了。虽然这是真的，但是有些自然的方法可以减缓这种趋势。

 

运动会促进一氧化氮的产生

最常见的增加一氧化氮的方法是通过运动。当你跑步或举重时，你的肌肉需要更多由血液供应的氧气。当心脏需要更大的压力给肌肉供血，动脉内壁会释放一氧化氮到血液中，使血管壁舒张，从而使更多的血液得以通过。

 

随着年龄的增长，我们的血管和一氧化氮系统由于自由基损伤、不活动和不良饮食而变得不那么有效，导致我们的静脉和动脉退化。想想消防水管，当高压水流冲过它来灭火时，它需要足够的膨胀来处理压力，仍然保持足够的力量灭火。运动员和青年有最理想的一氧化氮系统，反映他们的能量和韧性。

 

好消息是，只要你的心率每分钟上升至少10到20次，一氧化氮就会增加。你不需要跑马拉松或骑自行车上山数小时来增加一氧化氮的产量。轻快地走着，慢慢地慢跑，爬楼梯，打网球，游泳，还有3分钟的高强度间隙运动（HIIT），都可以增加一氧化氮的水平。

 

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Your 3 Minute Nitric Oxide Workout Prep for High Intensity Interval Training

 

Nitric oxide (NO) is a molecule produced by the endothelial lining of the blood vessels. When the endothelial lining, or endothelium, detects an increase in blood flow, it dilates the blood vessels. This dilation makes it easier for the heart to pump blood through the blood vessels without having to increase the pressure in your arteries or veins.

 

In his article, Nitric Oxide in Health and Disease, Dr. Ignarro says that Nitric oxide (NO) functions as a widespread signaling molecule throughout the body, and provides the following roles/functions:

 

Vasodilation to decrease blood pressure and improve organ blood flow Nitric oxide expert Prevent unwanted blood clotting and obstruction to blood flow in arteries,

Anti-inflammatory action in arteries to maintain a healthy arterial inner lining without cholesterol plaque buildup

Promotes learning, memory and information recall in the brain

Aids in the digestive process by promoting movement of digested foods and regulating secretion of digestive hormones and enzymes

Regulates bladder function by allowing the bladder to expand and hold more urine

Promotes erectile function and sexual arousal in men and women

Protects the skin against ionizing radiation from the sun

Like a lot of things in the body, nitric oxide production declines as we age and can put us at risk for many disorders and diseases, such as:

 

Hypertension or high blood pressure

Stroke

Myocardial infarction or heart attack

Dementia such as Alzheimer’s disease

Irritable bowel and related disorders in the digestive tract

Urinary incontinence especially in elderly women

 

 

nitric oxide workout

 

What all this means is that your body’s production of nitric acid is very important for robust health, and yet it plummets after age 30.  Though this is true, there’s something we can do about it!

 

Exercise Boosts nitric oxide Production

The most common way to increase nitric oxide is through exercise. When you run or lift weights, your muscles need more oxygen which is supplied by the blood. As the heart pumps with more pressure to supply the muscles with blood, the lining in your arteries releases nitric oxide into the blood, which relaxes and widens the vessel wall, allowing for more blood to pass though.

 

As we age, our blood vessels and nitric oxide system become less efficient due to free radical damage, inactivity, and poor diet, causing our veins and arteries to deteriorate. Think of a fire hose as water rushes through it to put out a fire – it needs to expand enough to handle the pressure, still keeping enough force to put out the fire. Athletes and youth have the most optimal nitric oxide systems, reflecting their energy and resilience.

 

The good news is that nitric oxide goes up every time you exercise as long as your heart rate goes up by at least 10 or 20 beats per minute. You don’t have to run a marathon or bicycle up hill for hours to increase your nitric oxide production. Walking briskly, jogging slowly, climbing stairs, playing tennis, swimming will do the trick, as well as the 3-minute exercise sequence Dr. Mercola is about to show us.

https://www.garmaonhealth.com/your-3-minute-nitric-oxide-workout/