Question 1:
Elderly people can long-distance running fitness?
--movement heart rate is good and adhere to the day long, no problem
The marathon competition, are only the minimum age of participation, this time 65-year-olds "running horse" a departure on the problem, so that many people questioned the elderly long-distance running The first time I saw this, it was a very good idea for me to get a good look at it.
In this regard, medical experts did not completely deny the "old man long-distance running", but pointed out that middle-aged and elderly runners, their exercise heart rate to be good, it is best to usually have long-distance running habits.
Sports program, the amount of exercise is appropriate, the heart rate can be described as a "hard indicator", generally the easiest way is to wear a sports bracelet, always look at the sports heart rate, 170 - age = appropriate heart rate, do not exceed this number, for example, 50-year-olds, found in the run the heart rate of more than 120 beats per minute, we must be careful.
Secondly, it is necessary to consider the habit of exercise, can not think that usually have fitness, to maintain physical activity, "running horse" is no problem. Sports categories are different, or usually like and have the habit of long-distance running is more advantageous, such as fitness is more focused on practicing muscle, playing table tennis and other intensity is small, they are not enough cardiorespiratory exercise compared with long-distance running. "Usually exercise can run 5 to 10 kilometers, 'running horse' feasibility is enough." Tanning said.
Question 2:
Where are the risks of exercise for middle-aged and older people?
--Cardiovascular and cerebrovascular accidents are the most deadly
"For people who are older, it is not advocated that long-distance running and marathon as the main sports and fitness program." Even the aforementioned elderly people who theoretically have no problem participating in long-distance running should scale back their running mileage every year or two, and not run that far forever.
This is because the value of blood pressure usually increases with age, even without taking into account the exercise factor, middle-aged and elderly people are at high risk of hypertension and coronary heart disease. Therefore, when men are older than 55 years old, and women after menopause, doctors recommend that even if there is no self-conscious abnormality, the physical examination should pay more attention to the blood pressure, blood vessels have no hardening, narrowing and so on.
Re-considering the exercise could have raised the body's blood pressure, which is determined by the body's stress function, when there is high blood pressure, coronary heart disease and other problems, blood pressure during exercise may be soaring, coupled with the exercise of the human body needs a large amount of blood, oxygen, energy supply, aggravated cardiovascular and cerebral vascular burden, the role of multi-risk factors, which can lead to the most deadly cardiovascular and cerebral vascular accidents, such as myocardial infarction, cerebrovascular infarction , cerebral hemorrhage, etc.
Question 3:
What is the most suitable exercise for middle-aged and old people?
-Jogging, walking, swimming can be
So, in the end, which programs are suitable for middle-aged and elderly people as a fitness?
Medical experts agree that the purpose of exercise for the elderly should be fitness, the goal is to improve the body's endurance, and it is important to insist. Therefore, fast walking, jogging, swimming, playing table tennis, twisting rice paddies, dancing, climbing, playing shuttlecock, cycling and other aerobic exercise can be, according to their own preferences, conditions to choose.
Walking or hiking is the most popular exercise program for the elderly. Its secret is "head up, chest out, stomach, hands off, stride", such a posture, so that the human body shoulders, neck, waist, hips, knees, ankles, elbows and other joints of most of the muscles, ligaments, bones, joints have been movement. Even if the elderly or hip and knee joints have mild discomfort, diagnosed by a doctor, if you can, you can also take both hands walking stick assisted walking, both reduce the burden on the lower limbs, but also increase the amount of upper limb movement, making the limbs balanced force, the whole body movement.
Question 4:
Which middle-aged and elderly people should not exercise?
-Severe arrhythmia or severe hypertension
Adherence to continuous exercise, especially aerobic exercise, can help middle-aged and elderly people to lower blood pressure, blood glucose, adjust the lipid profile, exercise cardiorespiratory fitness, etc., but not disregard the physical condition of the movement of everyone.
For example, some patients with coronary heart disease, if they themselves frequent angina, it is not appropriate to exercise, but should be under the guidance of the doctor rest, if after a week to 10 days of safe rest, angina stops, and then consider exercise.
Similarly, patients with severe arrhythmias or severe hypertension. For example, in patients with stage 2 hypertension, doctors may also recommend reducing exercise to 30 minutes a day.
Experts reminded, middle-aged and elderly people should carefully experience the body's feelings during exercise, if there is a rapid heartbeat, arrhythmia, headache, dizziness, nausea and vomiting, precordial discomfort and other anomalies, you need to stop exercising immediately, lying down to rest, and depending on the circumstances of the use of lowering blood pressure, dilate coronary blood vessels and other first aid medication, and after the fact is still a headache, insomnia, fatigue, etc., or then the situation is critical, you should go to the The first thing you need to do is to get a good look at the body.