Fitness can increase strength, increase endurance, improve coordination, the ability to control all parts of the body, make the body strong.
Daily fitness for the elderly should be careful not to carry out large intensity and long time exercise. With the gradual atrophy of the muscles of the elderly, muscle strength will be significantly reduced; the nervous system response is slower, poor coordination, these physiological changes determine that the elderly should not participate in the intensity, strength of the movement and long endurance exercise.
The elderly fitness should not weight fitness, should not participate in intense exercise, should not be rushed, according to the individual health situation to choose the right fitness program, to be persistent, step by step, in order to prevent the triggering of accidents. Elderly people should choose to move slowly and gently, muscle coordination and relaxation, the whole body to get active fitness programs such as: tai chi, walking, jogging, twisting rice-planting songs and so on. The elderly fitness to do a good job of protection, it is best to travel in pairs, look out for each other, in order to prevent accidents.
Middle-aged and elderly people have fitness habits is very necessary!
Can greatly slow down the aging!
But need to pay attention to three points:
1. full warm-up to prevent injuries, the elderly body structure and other reasons, more prone to injuries and injuries are more difficult to recover;
2. more need to do strength training, many older people think that sweating on the good, in fact, this is a big mistake, the so-called sweaty sports are generally aerobic exercise, time will consume a lot of muscle. Muscle, when muscle reduction means old, so do not just do aerobic, such as slow walking, square dancing, Tai Chi, jogging, etc., but to do a little in situ squatting, push-ups, pull-ups and other strength training.
3. Intake of large amounts of protein: protein can enhance the degree of firmness of our skin, promote the repair of the body's functions, so that we are more youthful, so a large amount of protein intake, such as beans, eggs, dairy, lean meat, fish and shrimp!
We hope that older people are serious about fitness to enhance their quality of life and extend their lifespan!
What should we pay attention to in the fitness of middle-aged and elderly people?
Life is movement, exercise and fitness for middle-aged and elderly people, to maintain physical and mental health and good physical condition is very necessary!
Middle-aged and elderly fitness should be different from person to person, according to local conditions, according to the ability to do, perseverance. Choose to adapt to their own exercise programs and ways and means.
1, before getting up in the morning to get up in bed simple activities for five minutes, especially the elderly over 70 years old, feel flexible waist and legs and then slowly get up, and then drink a cup of warm water, dilute overnight sleep in the thicker blood, is conducive to promoting blood circulation.
2, to be the sunrise and then fitness exercise, this time the oxygen rise, fresh air, is conducive to the enhancement of cardiopulmonary function.
3, haze heavier weather is not suitable for fitness exercise, because the air PM2.5 thicker, the human respiratory system has a greater impact on the human body, easy to cause lung infection. Therefore, it is more appropriate to exercise at home at this time.
4, fitness should be gradual, not too hasty, grasp the amount of exercise just right. Pay attention not to do too much force forced exercise program, as long as the purpose of fitness can be achieved.
5, pay attention to safety first, the most important thing for middle-aged and elderly people to exercise is to be safe, and do what you can, otherwise it will be counterproductive. The intensity of the exercise to reach a slight sweat for good.
Middle-aged and elderly people through aerobic fitness exercise, can enhance muscle function and tolerance level. At the same time, it can effectively improve the spirit of the middle-aged and elderly, maintain a healthy body, and respect the quality of happy life!
I am 55 years old this year, fitness a few years before the emergence of frequent three six nine colds, knee pain, three high state of sub-health, so at the age of 49 years old only began to run fitness, hoping to change the state of sub-health, to enjoy a healthy life. At present, after five or six years of running, there are very few colds and flu, no pain in the knees, and the three high schools, except for blood pressure, have returned to the normal value, and I am enjoying the healthy life brought by exercise. However, because of the middle-aged and elderly age, and most people do not have a young sports foundation, therefore, according to my personal experience, the middle-aged and elderly fitness need to pay attention to the following points:
1, moderate exercise. At the beginning, we must do the right amount of exercise according to their own situation. Such as running, it is recommended that the body fat people, starting from fast walking, adhere to a period of time and then jogging. The heart rate is maintained in the aerobic state.
2, pay attention to protection. Whether walking or running, buy a pair of cushioning sneakers to protect your knees or walk or jog on a plastic track.
3, pay attention to rest. Keep enough sleep, eat a well-rounded diet, and consume enough protein, vitamins, fats and carbohydrates.
4, join the team. You can join the team, which can stimulate the enthusiasm for sports, can get more timely and correct knowledge of sports, effective protection of themselves, and at the same time can enjoy the happiness of sports.
Whether it is young or old, fitness is a very useful thing; but for the elderly fitness need extra attention and caution, the following are some of my suggestions:
1 mentality
Adjust the mentality, the correct understanding of life, the elimination of all bad moods, the elderly should be vibrant, optimistic! "Just look at the sunset is infinitely good", regardless of whether it is dusk; see fitness as part of life, so that the effect of fitness can be played to the best.
2 fitness before the warm-up and stretch
Before exercise must be warmed up and stretching exercise, warm-up can wake up the whole body more muscles, is a body from low metabolism to high metabolism of the transition process, it is very important; and stretching can be very good to soothe the muscles, to prevent the exercise process of muscle strains and cramps.
3 sports intensity
Middle-aged and older people's physical function than young people will decline a lot, bone density will also be reduced, joints are not good, so we can not do some of the intensity of the movement, must be combined with their own physical capacity. To tai chi, jogging, radio gymnastics, etc. is particularly suitable for middle-aged and elderly people.
4 protection measures
The legs and feet of the middle-aged and elderly people are generally not very sharp, so before the fitness must wear the appropriate protective gear, to avoid injuries
5 to put an end to some of the bad habits
such as staying up late ah, dietary irregularities, do not pay attention to the warmth and so on; must be to put an end to these bad habits of behavior, so that we can have a good health of the good body.
These are the most important things you can do to help your child.
People go into middle age, both metabolic ability and recovery ability will decline, bone in the bone of the bone density and bone trabeculae also rapid loss, to put it bluntly is that your bone density is extremely fast decline, which represents the ability of your bones for the force of the ability to withstand and buffer are not enough in accordance with the routine training!
If you have a training base, in this case a long period of uninterrupted training, you can still do it your way because your body has learned to do it that way.
If you don't have a foundation, or if you've practiced before and then broken it for a long time, then you have to pay attention!
#Mind expectation-wise, you're not young, so don't blindly imitate someone else's training style, it's very easy to get injured!
Don't do high intensity cardio training! You do not know your own tolerance, as well as the flexibility of the blood vessels, if there is some hidden disease, high-intensity exercise is counterproductive, and become a fuse for disease!
Don't go blindly stretching! Here is a misunderstanding, many people do strange movements to stretch the muscles, do not know, the muscles and ligaments are to protect the joints, if long-term blind stretching, not to mention whether the action is standard or not, this stretching is likely to loosen the joints, increase joint instability, easy to sprain, contusion! I suggest positive walking and reverse walking, the million gold oil training method, the benefit is that everyone can do, the intensity can be adjusted according to the speed, increase blood flow, which achieves the effect of immunity enhancement!
What's the point of training if not for health?
Do not underestimate the common movements, his benefits may be more than you think!
Middle-aged and elderly fitness should pay attention to: 1, to understand their own physical health status, through regular physical examination to know how the physical condition. Some older people suffer from cardiovascular disease, but because of the long-term not physical examination, but also consider themselves in good health condition. 2, according to their own health condition to determine the time and intensity of fitness, the elderly body function degradation, can not be compared with young people, the elderly fitness must not try to win, regardless of any exercise can not be more than the limit of the heart rate, to master their own heart rate, 200 minus their own age is the limit of the heart rate, it is recommended that Wear a sports bracelet to keep track of your heart rate. Time should not be more than half an hour each time. 3, choose suitable for the elderly exercise program, such as tai chi, jogging, stretching and other sports. 4, the elderly fitness should not be alone, to be accompanied by someone in case of emergencies, in order to timely rescue.
What should I pay attention to the fitness of middle-aged and old people? I'm glad to answer your question.
Fitness is not divided into morning and evening, regardless of age, only to see you start to embark on the journey of fitness did not. Middle-aged and old people if you do not have long-term persistent exercise, the body will be in a sub-healthy state, the body will be much worse, it is necessary to start planning for scientific fitness, that middle-aged and elderly friends how to be more secure, healthy fitness?
① Do not engage in explosive fitness exercise.
Middle-aged and elderly people in fitness, to distinguish with the 20-year-old fitness people. Fitness to focus on the body, and young people are exercising their own body explosive force, such as fitness in the fast running or high jumping and other actions or do not choose.
② fitness to protect their joints.
The joints of middle-aged and elderly people because of various reasons in life, there are different degrees of wear and tear, so in the fitness to maintain their joints, but also stretch, exercise their joints, so that the joints to restore a good state, before the fitness, to do some relaxation of the joints of the gymnastics is more appropriate.
③ Start with aerobic exercise.
Middle-aged and elderly people who used to work in a sedentary office or something like that, then do not immediately start a strenuous fitness, to start from the beginning of aerobic exercise. For example, every day adhere to half an hour of fast walking or running, and so the body adapted, and then slowly extend the time to an hour, to improve the body's endurance.
④ Exercise the body's balance.
The balance of the cerebellum of the middle-aged and elderly people will gradually deteriorate, and then it is necessary to exercise in a timely manner through fitness to prevent the balance from continuing to deteriorate. Normally, you can ride a bicycle in a beautiful environment, or stand on one leg at home or pad your toes and other fitness actions.
⑤ Fitness should be combined with a healthy diet and good habits, usually read more books.
Fitness is a long-term process, in addition to the scientific fitness, but also with a healthy diet and good habits. Quit smoking and drinking, less socializing, eating a light diet, early to bed and early to rise, usually read more books, promote the brain function of the activity, so as to make fitness have a better effect.
⑥ Muscle and body shaping fitness action should be moderate.
Middle-aged and older people will also aspire to a full body of muscles of the robust image, practicing a strong muscle. Want to anaerobic and body building to develop a muscle is not impossible, but to stop in moderation, so as not to cause the burden of the heart, should be the first to lose the excess fat on the stomach, which is the first.
Middle-aged and elderly appropriate fitness to enhance physical fitness, delay aging.
But the fitness need to pay attention to a few points: first of all, do not be too strong in the intensity, according to their own bodies, the appropriate stop. Some middle-aged and elderly people do not serve the old, always think they are still young, think young people can do, he can do, the result is too much intensity, easy to make the muscles and bones injured.
As people grow older, the body in all aspects of function decline, this time although you feel that you can, but the physical strength has been unable to keep up, so the middle-aged and elderly people do not try to be strong, do not do too much intensity of the movement, otherwise, the injury to the muscles and bones, it is not worth the loss.
Secondly, middle-aged and elderly people do not exercise too long, like some middle-aged and elderly people run a run on more than 1 hour, or even 2 hours, this is very bad for the body. This is very bad for the body. It is easy to hurt the legs and waist. Middle-aged and elderly people are more suitable for daily exercise, and the best time for each exercise 30 minutes can be achieved, both to strengthen the body, and will not cause too much fatigue, can be long-term persistence.
Middle-aged and elderly people are suitable for daily exercise, each 30 minutes, not suitable for a week only 2 days, each exercise 2 hours.
In addition, the middle-aged and elderly people should choose to fit their own sports, not suitable for their own do not force, so as to avoid injury.
This is not too fixed, it depends on your physical fitness and physical fitness, people and people's physical fitness, the same age, some people are physically strong, some are physically weak.
Some people say that middle-aged people are not suitable for jumping rope, I personally have been jumping rope nothing wrong, and do not feel leg pain or anything, but I only jumped 1000 each time, so this movement is more suitable for that some people jumping rope may feel the knee pain, leg pain, then he may not be suitable for jumping rope, you can choose other sports, such as walking and jogging, swimming and so on to choose a suitable for their own on the line.
There are middle-aged and elderly people with age, muscle loss is serious, you can do some appropriate strength training.
In short, middle-aged and elderly people must be moderate exercise, so as to play a role in strengthening the body.
Hello, glad to answer your question. The fitness of the elderly need to pay attention to the following points to reply to you:
1, must first understand their own body whether there are three high, diabetes, cardiovascular and cerebral vascular disease and joint pain and so on.
2, regular check of their physical condition during exercise, to avoid chronic injuries caused by exercise, prevention is important.
3, the osteoporosis of the elderly to avoid doing jumping, climbing and other strenuous exercise, the impact on the joints is too large, resulting in joint damage.
4, pay attention to their work and rest during the exercise, maintain adequate sleep, diet should be comprehensive, intake of adequate protein, vitamins, fat and carbohydrate.
5, just started to exercise to start from the simplest exercise, slow walking, fast walking, learn to control their own heart rate, do not exceed 60% of the intensity, to avoid excessive heart load.
6, if you are taking some kind of medication, ask your doctor for advice, as well as to understand clearly the adverse effects on the body, and the doctor together to develop exercise programs.
Exercise can strengthen the body, bring us health, but also pay attention to their own physical conditions, do not overdo it to bring their own injury, then it will not pay off.