For friends into old age, has entered the physical condition of the "eventful", a variety of diseases may occur at this stage, the body has gone "downhill", the body's functions have entered the stage of decline. So as long as the body can be active to maintain the necessary appropriate exercise habits.
Actively participating in sports and fitness at this time to repair body tissues and enhance physiological function, to slow down the aging of the very necessary, how to exercise? The following gives the advice of Yugong:
If you take the elderly over 60 to about 70 years old as an example:
One. Aerobic exercise from the beginning
No exercise experience can start from hiking, jogging (according to the physical ability of each person), 2, 3 kilometers a day running, exercise cardiorespiratory function and leg strength; lose excess fat, and so the body adapted to, and then to extend the time or distance, to further improve the body's endurance. This is the endurance guarantee of sports fitness.
Two. Choose the right strength exercise
Elderly people can also carry out the right strength exercise, not only can enhance physical strength, but also can solve the slow osteoporosis, enhance bone density, strong body. Suggestions can choose unarmed resistance strength fitness, 1. push-ups exercise (ability to low available hand-held high push-ups); 2 pull-ups (or half-way pull-ups), etc.; 3. conditions can also be 2 to 3 kg of light dumbbells to exercise the arm; 4. against the wall of the horse squatting, static enhancement of the leg strength.
Three. Flexibility and agility exercise
Elderly people should also focus on flexibility and agility exercise to ease the stiffness of the muscles and tendons, through targeted exercise to open the joints of the limbs of the range of extension, improve the flexibility and agility of the activities.
1. leg press exercise: every day, two legs rest on the high pressure for 5 to 10 minutes to stretch the ligaments of the waist and legs; 2. kicking exercise: hold on to the reliance on the hand, the two legs take turns to kick forward many times (do not be very high); 3. pressure lunge: the two legs forward and backward forked, the upper body straight to the waist as a point of force, the front bow straight after the downward pressure on the legs many times in turn; 4. the bar arm hanging: both arms hand gripping the bar, with the body's own weight hanging for dozens of seconds to stretch the shoulders and arms; 5. the bar hand gripping the bar, with the body weight hanging dozens of seconds to stretch the shoulder and arm; 5. Stretching shoulders and arms for a few seconds; 5.
(The picture above is the exercise of my 60s)