Lipids include cholesterol and triglycerides, etc. Triglycerides are one of them, which can lead to obesity in the human body, so that the blood in the blood vessels become viscous, prone to clogging, coronary atherosclerosis, and the possibility of three highs increased.
Triglycerides normal value is 1.7mmol / L a little, the hospital test department kit is different, a small difference. Generally, triglyceride more than 2.25mmol / L value, you should be medication and exercise regulation.
The most suitable exercise for triglyceride increase is summarized as follows:
The first one: walking
1, slow walking: 60-70 steps per minute, suitable for the elderly over 60 years old, each time for about 45 minutes, 2 times a day.
2, fast walking: 120 steps per minute, suitable for young people.
3, brisk walking: more than 150 steps per minute, suitable for people with better physical condition.
4, walking: can be fast or slow, walk as you go, combined with other ways of walking.
5, abdominal massage walking: walking while massaging the abdomen, suitable for indigestion, chronic diarrhea.
6, swinging arm walking: walking arms swing back and forth, can enhance the shoulder and thoracic activities, applicable to patients with respiratory diseases.
Walking is not subject to environmental conditions, and is a commonly used form of exercise. Walking is the best fat-lowering exercise for the elderly, not only to reduce triglycerides, but also to prevent cardiovascular disease, osteoporosis and other aspects of the problem.
Second: cycling
1, indoor cycling: indoor cycling can be based on their own situation to develop a training program; it is not easy to appear outdoor accidents.
2, outdoor cycling: outdoor cycling should first pay attention to the protection of the body, to avoid falling to the injury and the knee loaded with too much weight, generally 15 kilometers / hour, ride for 45 minutes.
The third: . Climbing stairs
Each layer of stairs, should rest for a few moments to relieve exertion, hypoxic reaction. Exercise for 15 minutes at a time, 1-2 times a day. Slowly without strain.
The fourth: taijiquan
Taijiquan is suitable for the elderly sports, because the intensity of the exercise is not too strong, and is conducive to the activities of all parts of the body's muscles, can regulate the meridians, regulate the function of the internal organs, applicable to the patients with high triglyceride, prevention of cardio-cerebral and cerebral vascular disease caused by high blood fat, and so on.
Fifth: dance
Square dance, social dance, etc., especially suitable for middle-aged and elderly people to exercise, dancing can make the whole body to speed up the blood circulation, so that people regulate the body and mind, for the regulation of high blood fat has a very good help.
Sixth: Golf
This is a noble sport, but the popularity rate is not high. Golf is good for physical and mental adjustment, fun.
Sports precautions?
1, combined heart coronary vessels have just done stent surgery, heart function is not stable should not exercise.
2, combined with serious heart rate disorder, serious cardiac insufficiency, aortic aneurysm or other acute diseases, should not exercise.
3, combined with thrombophlebitis, new embolic lesions, unstable angina pectoris patients should not exercise.
4, combined with unstable blood pressure, unstable diabetes control, severe hypertension diabetes complications. Pay attention to the way of exercise and the amount of exercise.