How to exercise in the middle-aged
How to exercise in the middle-aged, we are more conducive to the promotion of blood circulation in the right time to exercise, the right amount of exercise in order to be full of enthusiasm for life, for middle-aged people, regular exercise is also a way to maintain a good state of the body, the following take a look at the middle-aged how to exercise.
Middle-aged people how to physical exercise 1
Jogging
Jogging is a better exercise for middle-aged people, as long as your body is not tired even run can not help, you have to adhere to the jogging 1 meter every day. If the body is too fat or weak middle-aged people, just began to exercise jogging, you can properly reduce the distance of jogging, but at least adhere to the 5 meters, and then increase day by day, with a week's time to force themselves to run through 1 meter. After jogging, the muscles are fully stretched, cardiorespiratory function is strengthened, and the physique is improved.
Jogging time is limited to 1 minute, not more than 1 minute.
Brisk walking
Brisk walking is a safe and effective way to get fit, the main exercise is cardiorespiratory function, which is a simple aerobic exercise, it is good for middle-aged people to exercise.
At the beginning of the walking time of about 1 minute a day, after getting used to gradually increase. The final standard is to walk continuously for 4 minutes a day, fast walking is very effective in reducing fat, and sticking to 4 minutes a day not only strengthens your body, but also effectively reduces weight. In addition, fast walking for the prevention of diabetes, heart disease, osteoporosis, stroke and some cancers, have a good effect.
The speed of brisk walking: Since it is brisk walking, the speed is the key. If you walk a distance of 1 kilometer in 12 minutes, this . This speed can be called "fast walking".
The combination of fast walking and jogging, the combination of fast walking and jogging exercise is also a scientific method, the beginning of the exercise body, the first fast walking 1 minute, and then jogging 5 minutes, so repeated three times a day, the amount of exercise basically up to standard.
Strength Exercise
Middle-aged people to strengthen the cardiopulmonary exercise or not enough, if the conditions allow, the form of exercise can be more, it is best to add some strength exercise. Because of the middle-aged people's physical decline, muscle strength is weakening, which will affect the motor function. Pulling arm strength machine, lifting dumbbells, pull-ups, doing push-ups, sit-ups, squats, etc., are all good forms of strength exercise.
In addition to the above, there are several ways to pick some of their favorite sports to do, you can do two to three times a week, can be with family and friends, can not be sports, as long as it is possible to relax their mood on the right, there are some tai chi and yoga and so on not only to strengthen the body but also to cultivate the temperament of the movement can also be the last but not least is to be sure to adhere to. The most important thing is to be sure to adhere to.
1, walk
Walk in the park or other environment, not only can exercise cardio, but also to enjoy the scenery, walking fast to consume energy, and will not cause too much pressure on the joints.
2, cycling
If you want to enjoy the beauty of the mountains and rivers, mountain bikes can help you realize this desire. Unlike hiking and long-distance running, this sport puts less stress on the joints, and the energy expenditure and endurance workout is no less impressive.
3, playing basketball
People who like team sports certainly can not refuse the temptation of basketball. While the upper and lower limbs get exercise, hand-eye coordination will also improve.
4, jogging
If you like to exercise alone, then jogging is a good choice. However, it is best to exercise with a partner, because there are many emergencies in the elderly, and if more than one person does the exercise together, when the emergencies, there is someone who can call for help in time.
5, Tai Chi softball
With a little like a tennis racket racket, tai chi ball where you can do, play before going to bed to help you sleep, sporting goods stores sell, about thirty dollars a pair of this sport is very easy to do, the office, the home can do. The bookstore has a coaching disk for sale.
6, square dance
Square dance is suitable for physical dexterity and physical strength of the elderly. With the music, the body dance up, the whole body is moving, all the cells of the body to get movement, sweat a, is the movement after the pleasure. Square dance can also cultivate sentiment Oh, let the old people love music, re-exhibition of life enthusiasm.
7, taijiquan
Taijiquan divided into many factions, but also divided into a very large number of strokes, such as the simple twenty-four, which is relatively speaking the most simple and easy to learn, but each faction's method of play is different, but basically not much difference, in the Xinhua bookstore can buy coaching disks, each time for five or six minutes, in the living room, on the lanai, you can buy the coaching disk. In the living room, on the lanai can play, I think it is very suitable for beginners. Of course, there are forty-four styles, eighty-eight styles and so on, learn the basis of good can be further study.