In recent years,
There are more and more elderly people who like physical exercise. Although most of them exercise programs are less intense, incorrect exercise methods still lead to many diseases, especially soft tissue injuries. Because the soft tissue degradation in old age is faster, and the injury is not easy to recover, so the elderly to participate in physical exercise, in addition to choosing smaller loads of the project, should also be measured, perseverance, but also to follow the World Health Organization issued on the exercise of the elderly in the five guiding principles:
One should pay special attention to help cardiovascular health of the movement, such as swimming, jogging, walking, cycling and so on. Experts believe that, in view of the cardiovascular disease has become a threat to the elderly "first killer", the elderly consciously exercise cardiovascular is particularly important. In order to ensure that the cardiovascular really get effective exercise, experts recommend that the conditions of the elderly should be engaged in 3 to 5 times a week, each 30 to 60 minutes of different types of exercise, the intensity of mild to slightly intense, which is to say, increase the heart rate of 40% to 85%. Of course, older or less able-bodied seniors can also exercise for 20 to 30 minutes at a time, which is less effective.
Second, weight training should be emphasized. Previously, the view that the elderly is not suitable for weight training, in fact, moderate weight training to slow down the loss of bone, to prevent muscle atrophy, to maintain the normal function of the organs can play a positive role. Of course, the elderly should choose light, safe weight training, such as lifting small sandbags, holding a small barbell, pulling a light spring band, etc., and each time should not be too long, so as not to lead to possible injury.
Three, pay attention to maintain physical exercise "balance". Moderate exercise is equally important for the elderly. But there is no single sport that can be adapted to anyone. The "balance" of physical exercise should include muscle stretching, weight training, flexibility training and other aspects of exercise. The mix depends on the individual, and one of the most important considerations is age.
Four, the elderly and the frail should also participate in sports. The traditional concept is that the elderly (generally refers to more than 80 years old) and frail people to participate in sports tend to do more harm than good, but the new fitness point of view advocates that the elderly and frail people should also participate in exercise as much as possible, because they are sedentary (or lying down) does not mean that accelerated aging. Of course, they should try to choose those sports with fewer side effects, such as walking instead of running and swimming instead of aerobics.
Fifth, pay attention to the psychological factors related to exercise. Exercise must be persistent, which is perhaps more important for older fitness practitioners than for young people. But unfortunately, due to the weaker, less fit, weakened willpower or injury distress, many older people in the exercise tend to produce some negative emotions (such as impatience, fear of suffering, fear of making a fool of themselves, because they can not achieve the intended goal and frustration, etc.), which or exercise can not play a predetermined fitness effect, or make the elderly fitness to give up, or "three days fishing two days sunning nets ". In view of this, experts require fitness instructors in the elderly to develop a scientific fitness program, but also to pay attention to their possible negative emotions.
------------------------------
One, the morning exercise first drink: people after a night's sleep, has been from the skin and respiratory organs emit a part of the water, coupled with the formation of urine, so that the body is correspondingly dehydrated. If you do not drink some water before the morning exercise, because of the physical exercise to make the respiratory rhythm faster, skin pore expansion, sweat gland secretion enhancement, caused by visible or invisible sweating, can aggravate the body's degree of water shortages. Therefore, you should drink water before morning exercise, which is conducive to physical and mental health. Drink a cup of cool (warm) boiled water, light salt water, honey water can be.
Second, the elderly should be "practicing" as the main: in the physical situation allows, can be performed, but the exercise load can not be too large, and to have a comprehensive medical supervision. Never disregard the physiological and psychological characteristics of the elderly, to compete and win, rashly fight. Fighting will cause the elderly too much emotional excitement, psychological tension, blood circulation, respiration, endocrine and other rapid changes, very easy to induce accidents.
Three, should avoid rapid and change too violent action: such as jumping, inverted, rolling, sprinting, etc., these are very easy to damage the elderly tendons and bones, and even accidents will occur. Like cycling comrades, out should do "five don't": that is, the cage is not too live, the brake is not too loose, the saddle is not too high, the speed is not too fast, turn is not too fast, in order to cope with the sudden emergence of the situation.
Four, after exercise, pay attention to the "three taboos": that is, a taboo sudden cooling (cold baths, etc.), will cause physiological disorders, leading to neurological disorders, inviting disease; two taboos pouring tanks of heavy drinking, will give the digestive system, the circulatory system, the excretory system, in particular the cardiovascular system to increase the heavy burden, and will cause cramps, spasms, etc.; three taboos temperature baking clothes, easy to catch a cold, will cause respiratory tract, Digestive tract diseases, such as colds, asthma, diarrhea, etc., but also unhygienic.
Fifth, the following conditions should be suspended exercise:
(1) elevated body temperature, such as colds, acute tonsillitis.
(2) Acute attack stage of various visceral diseases.
(3) Patients with a tendency to hemorrhage in one part of the body.
(4) Those who have recovered from the end of trauma to the locomotor organs (except those who have recovered their functions).
(5) Those who have not recovered from various infectious diseases.
(6) Elderly people who usually exercise regularly have increased metabolism and function of organs in their bodies, and increased flexibility and balance of nerves. Once the sudden cessation of exercise, there may be irritability, or discomfort and other adverse psychological and physical reactions, "sports medicine" in the so-called "sports addiction". Some need to stop exercising due to special circumstances, but also should gradually reduce the amount of exercise every day, in order to prevent the occurrence of adverse psychological reactions.
In short, the middle-aged and elderly people in the health and fitness should be done according to their ability to stop, according to the local conditions, pay attention to health and perseverance.
---------------------------------
Based on the physiological characteristics of the elderly. Suitable for the elderly exercise program to move slowly and gently, can make the whole body to get active. The amount of activity is easy to adjust to master and easy to learn as a principle. Here are a few suitable for the elderly into the exercise program:
Walking: is the old man exercise the most simple, safe exercise, if the exercise method, the effect can be the same as jogging. Physiological and medical research shows that walking can promote the body's metabolism, such as 2 minutes to walk 100 meters of slow walking 1. 5-2 hours, the metabolic rate can be increased by 48%; walking can also adjust the function of the nervous system, relieve the state of vascular spasm, so that the vascular smooth muscle relaxation.
Jogging: is also suitable for the elderly exercise program. Medical research has proved that 40-81-year-old long-distance runners than the average middle-aged and elderly people increase the maximum oxygen intake.
Taijiquan: it has the reputation of "old man's fitness treasure". It is very suitable for the physiological characteristics of the elderly. Safe and effective exercise program. In particular, it is more suitable for the old people who are weak and have chronic diseases. Practicing taijiquan can promote cardiopulmonary health. It can prevent hypertension, arteriosclerosis, emphysema and other chronic diseases; it can also promote digestion and absorption and accelerate the metabolic process. It can also promote digestion and absorption function and accelerate the metabolic process. At the same time, it also has a good effect on the maintenance of bone, joint and muscle function of the elderly. Physiological medical examination shows that the elderly who often practice Taijiquan have lower blood pressure, good digestive function good spinal flexibility and low total incidence of osteoporosis. In addition, taijiquan can regulate the function of the nervous system, enhance the health of the whole body.
Medical health care gymnastics: such as practicing 18 methods, lowering the pressure to ease the heart exercise, get rid of diseases and prolong the life of the twenty potentials, etc., targeted, practical effect is good.
Health care qigong is a kind of fitness method to exercise vital energy and enhance physical fitness. On the one hand, practicing qigong can adjust the function of nerve cell excitation and inhibition, so that some stubborn pathological excitation foci into the inhibition, and promote recovery; on the other hand, through the control of breathing regulation, promote digestion and absorption, so that the blood vessels to relax, etc., on the fitness and prevention of disease has a good effect.
References:
Typing is not easy. If you are satisfied, please adopt.