Scientific research has proved that the middle-aged and elderly people lose weight exercise can make the middle-aged and elderly people away from a variety of diseases, often physical activity in the elderly low morbidity rate and long life. However, due to the special physical condition of the elderly, it is important to choose the right exercise according to their own situation. The elderly in the decision to start physical exercise before the best first to the hospital for a more comprehensive physical examination, consult the doctor's opinion, in order to prevent the body memory of hidden problems in the exercise accident.
What are the suitable weight loss exercises for middle-aged and elderly people
1, walking
Walking in the park or other environmentally friendly places can not only exercise the heart and lungs, but also enjoy the scenery, relieve fatigue, relaxation and physical and mental, and will not cause too much pressure on the joints. In order to achieve the effect of exercise, the speed required 4-6 kilometers per hour. An intuitive measure: just be able to talk normally during the walk.
2, jogging
Jogging, is a medium-intensity aerobic exercise, the purpose of running a relatively long distance at a slow or medium pace to warm up or exercise. Jogging has a positive effect on maintaining good heart function in the middle-aged and elderly, preventing the decline of lung tissue elasticity, preventing muscle atrophy, preventing and controlling coronary heart disease, hypertension, arteriosclerosis, etc., and can also enhance their own physical fitness and improve their resistance.
3, walking backwards
Walking backwards is a fitness way in recent years, there are many benefits, in addition to preventing chest hunching, improve body coordination, the main thing is to make the lumbar muscles regular contraction and relaxation, in order to improve lumbar blood circulation, functional lumbar strain has a very good health care treatment effect. But for the elderly, walking backwards also has an increased risk of falling and being hit.
4, badminton, table tennis
Ball games are sports that require strong physical strength. A ball played down the whole body will sweat, spring and fall is more powerful, the body to play a role in adjusting and balancing, promote metabolism, on the prevention of cardiovascular disease, physical fitness is very beneficial. At the same time, participate in badminton sports, to use the hands and shoulders to coordinate out, desperately pumping the ball, your head to lift, shoulder to move, adhere to play more than one hour a day, osteophytes are difficult to form. Therefore, cervical spine, frozen shoulder disease is difficult to produce.
5, health exercises, square dance
With the onset of the national fitness boom, many middle-aged and elderly people have joined the square dance team. Square dancing is also a safe way for older people to get fit. The movements are simple, easy to learn and easy to master. We all dance together, no matter how good or bad, are very happy, but also can make many friends.
6, taijiquan
Taijiquan is a traditional Chinese Confucian and Taoist philosophy of taiji, yin and yang dialectical concept as the core idea, set of nourishing temperament, physical fitness, fighting against a variety of functions as a whole, combined with the yin and yang and five elements of the changes in the study of yin and yang, Chinese medicine meridian science, the ancient art of guiding and spitting technique to form a kind of internal and external cultivation, gentle, slow, light, rigid and flexible Chinese traditional boxing. Traditional Chinese Boxing.
7, park fitness
When you pass by the neighborhood square or park, you can certainly find the bar, double bar, hanging bar, walking machine and other fitness facilities. And these machines have become one of the moncler outlet store favorite to exercise. Rip flags, big pirouettes, flexed arm double bar front level, Russian push-ups and other difficult movements are enough to make a lot of young people are amazed.
Middle-aged sports weight loss exercises
1, regulating breathing
Two feet open and shoulder width, head up and chest, eyes forward, upper limbs naturally drooping. Qi sinking Dantian, double palms from the bottom to the top of the lift, supplemented by a long inhalation, followed by palm down, supplemented by a long exhalation, this is a cycle, do 8 cycles.
2, shoulder girdle movement
Standing with head up and chest out, the upper limbs naturally drooped, in turn, shrugged, chest, shrugged, chest 4 movements, this is a cycle, do 8 cycles. Then the shoulders were clockwise and counterclockwise twisting, for 8 times. Note that the action should be slow, the range of action depends on the individual.
3, upper body exercise
Standing with head up and chest out, let one side of the arm raised in front of the flat, the other side of the arm raised sideways, and then raised both arms upward, the head at the same time tilted upward and then back to the right, and then the other arm raised sideways and then lifted, and then do 8 cycles. After the end of the above action, do the upper extremity ring turning movement, just lifted the movement to arm rotation upward, fully twisted shoulder joint, do 8 cycles.
4, elbow movement
Lift the hand in front of the flat, palm down, and then try to turn the wrist so that the palm of the hand is facing up, to maintain this position to recover, so that the arm back to the sides of the body, *** do 8 times.
5, wrist movement
Standing with head up and chest out, hands raised on the chest, palms facing each other, ten fingers interlocked, wrist twisting. Every two turns, one side of the palm of the hand to press the other side of the palm, increase the wrist joint twisting amplitude. Press twice for a cycle, do 8 cycles.
Middle-aged and elderly exercise weight loss program
1, the primary stage of 8 weeks
Morning after getting up to the outdoor dancing rice-planting song or jumping middle-aged and elderly fitness disco, the purpose is to improve the cardiovascular system function, fat removal and weight loss. Specific practices are as follows:
(1) with the collective twisted rice-planting song, jumping 20 to 30 minutes.
(2) Relax and walk 600 to 1000 meters home.
(3)Walk (slowly) 600-1000 meters to the park.
The above training, the amount of exercise varies from person to person, to the pulse per minute = 220 - age × 0.7 is good.
2, intermediate stage 8 weeks
(1) weight loss mat form exercises should be completed 3 sets of sit-ups (50 to 60) times, kneeling support back kick (50 to 60) times.
(2) Relaxation dance exercises, do 5 to 10 minutes.
(3) Middle-aged and elderly fitness disco, dance for 20 minutes.
(4) A variety of jumping exercises (including in situ holding the abdomen jump, vertical jump, etc.), do 2 groups, each group of light jump about 200 to 300 times. The pulse rate should be controlled at 20～22 beats/10 seconds.
3, advanced stage 8 weeks
(1) Walk 600 to 1000 meters to the park.
(2) Do 2 to 3 sets of middle-aged and elderly aerobics for about 30 minutes.
(3) Holding small dumbbells to do upper arm ring, forearm ring, side planks, holding the bell squat up, about 40 minutes.
(4) A variety of jumping exercises 600 to 1,000 times (in multiple sets, light jumps). Pulse control at 24 to 25 beats/10 seconds.
Middle-aged and elderly exercise weight loss precautions
1, exercise time
The time of each exercise is controlled at 30-40 minutes, and the afternoon exercise is the best. In order to enhance physical fitness and improve health, it is best for middle-aged and elderly people to develop a good habit of exercising all year round.
2, choose the location
Exercise the best companion, do not run alone to a secluded place to exercise, so as to avoid accidents, no one to save the day.
3, exercise frequency
Middle-aged and elderly people, especially the elderly due to the body's metabolic level is reduced, fatigue recovery time is prolonged, so the frequency of exercise depending on the circumstances of the increase or decrease in the general 3-4 times a week is appropriate.
4, health checks
Before deciding to start physical exercise, it is best to go to the hospital for a more comprehensive physical examination, consult the doctor's opinion, in order to prevent the body memory of the hidden dangers in the movement of accidents.
5, exercise intensity
Exercise heart rate of 60-70% of my maximum heart rate, equivalent to about 50-60% of the maximum oxygen uptake. Generally 40 years old heart rate control in 140 times / min. 50 years old 130 times / min. 60 years old 120 times / min or less is appropriate.
6, can not be brave
Elderly muscle, bone are aging, it is appropriate to choose a whole-body sports activities, including the various joints and muscle groups of the movement, to avoid a limb of the organ load is too heavy, resulting in muscle strain and bone damage. Breathing during exercise should be natural, even, avoid holding your breath, and avoid sudden leaning forward, backward, or rapid rotary movements, in order to prevent accidents.
7, sports
Long-distance walking or hiking, jogging, cycling, swimming, climbing, etc., and supplemented by tai chi, table tennis, badminton, tennis, disco aerobics and so on.
8, step by step
The amount of exercise should be from small to large, the rhythm of slow to fast, from short to long, to rest 15 minutes after exercise heart rate back to normal. If the exercise dizziness, palpitations, shortness of breath, loss of appetite after exercise, sleep is not good, it shows that the amount of exercise should be adjusted.