Did your doctor tell you that you have a heart condition and can only participate in physical activities recommended by your doctor?
Do you experience chest pain when performing physical activity?
Do you have no chest pain from physical activity since last month?
Have you ever been dizzy or lost consciousness?
Has there been an increase in bone or joint problems due to physical activity (e.g., return, knee, or hip)
Did your doctor give you medicine because of your blood pressure or heart problems are?
Do you know the reason you should not be physically active?
If you answered 1 or more "yes"
You should find a medical professional to do a physical health assessment (I know you're bound to have trouble with this, but for safety it's best). Find out what is safe and helps you with your illness. You can still make most of the exercises, but take it one step at a time.
If you answer "no" to all the questions
You can start most of the exercises, but start still slow, this is the safest and easiest way. It is highly recommended to test your blood pressure before exercising, if it is over 144/94mmHg (less than that for Chinese, then check). It is also recommended that you consult your doctor before exercising.
If you suffer from temporary illnesses such as feet, or during physiological periods. Wait until the workout feels good.
Why do you have to check yourself before you exercise? This is an important point! There are some middle-aged and old friends, you have a heart condition, but you do not know it. Sports and heavy physical labor can induce acute myocardial infarction, a very dangerous condition!
However, it is not caused by exercise "heart star". However, due to their own factors, smoking, high-calorie, high-fat diets, etc., cause your blood vessels to be "blocked". Therefore, in this case, for middle-aged people, must be treated promptly! After the condition is stabilized, rehabilitation is carried out under the supervision of a doctor.
In order to avoid the above dangers, when recommending it for older people, it is also very careful, basically a low to moderate intensity exercise. Be sure to exercise sensibly to make sure you are healthy and you can play health care!
Types of exercise
Often in middle age and old friends **** the same sports include: aerobic exercise, strength training (resistance training), balanced exercise and so on. Each type of exercise exerts different health effects that we need to train.
Aerobic exercise
It is a sustained rhythmic movement of large muscle groups in the body. Aerobic metabolic endurance exercise is mainly used during exercise. Its main advantage is to improve cardiorespiratory fitness and reduce fat accumulation.
Common aerobics exercises include: fast walking, jogging, swimming, cycling, square dancing, etc.
Strength training (resistance training)
It involves using dumbbells, elastic bands, or their own weight to work some of the muscles of the body. Its main advantages are to improve bone and muscle mass, delay the degradation of motor functions, increase weight loss and prevent chronic diseases. ***The same power training includes: squats, push-ups, rolling abdominals, dumbbell exercises and more.
Flexibility Training
Exercise and pre-exercise stretching fall under flexibility training. Correct stretching will minimize exercise injuries and reduce exercise discomfort. Wrong stretching will reverse it. Many people, not just middle-aged and old friends, have misconceptions and stretching irregularities.
Neuromuscular training
Neuromuscular training includes balance, flexibility and physical fitness. This training can be effective in reducing the risk of decline in older adults who are at higher risk.
Common neuromuscular training includes tai chi, yoga, and pilates.
Why is physical activity diverse?
Some middle-aged and old friends, this activity is a single. Pedaling is easy to walk, like dancing, just jumping. A single form of exercise, especially excessive over-exercise, leads to overuse of sexual injuries in certain tissues. For example, wear and tear on the knee joints.
In order to avoid overuse of sexual injuries, it is recommended that you use a variety of forms of exercise. It is necessary to train aerobically and it is also necessary to incorporate some resistance training to keep your bones healthy. Additionally, studies have shown that a variety of exercises will improve the durability of a sports program! Make it more loveable for everyone.
Exercise Frequency Arrangement
Aerobic: at least 5 days of moderate-intensity physical activity at least 5 days, accumulating more than 150 minutes. Each moderate-intensity exercise is no less than 10 minutes.
Strength training: consistent power training 2 to 3 days per week per week.
Flexibility training: preferably before and after aerobic and strength training.
Neuromuscular training: neuromuscular training 2 to 3 days per week.
Sports schedule
Optional, but must be regular. Studies have shown that exercising at a regular time allows the body to create memory, which will help control blood pressure, regulate blood lipids, and reduce blood sugar.
Since urban pollution is worse in the early morning and at night, it is best to check the air quality before exercising outdoors. In the absence of air quality, you can opt for 9,10, or 3 to 9 am in the morning.
Exercising immediately after fasting is not recommended. It is best to exercise 1 hour after a meal.