If you are in average physical condition, brisk walking or walking in the morning and evening is more appropriate. The amount of exercise should not be too large. Sweating slightly and feeling a little tired is appropriate. The number of steps should be controlled at about 5000-6000 steps. If there is a certain sports foundation, you can choose jogging or fast walking. When jogging, be sure to warm up, stretch, and relax. If you want to lose fat and maintain a good figure, jog for more than 30 minutes, and your heart rate should be controlled at 60%-80% of your maximum heart rate. In order to exercise, the pace can be flexible, must be gradual, 3-5km each time. if you have time to improve the overall quality, you can choose the gym workout. By exercising your chest, shoulders, back, biceps, triceps, legs and abdomen to build a healthy, well-proportioned and straight body, you can slow down the speed of aging and effectively prevent muscle loss and osteoporosis. You won't bend over when you're old.
A 50-year-old person is actually not too old, and usually the body is not seriously aging. How to rationalize exercise at this age depends first on what we want to achieve. We can improve our physical fitness and resistance through exercise, or we can enhance weight control and keep fit through exercise. We can also help strengthen the control of the three highs through physical exercise, exercise cardiopulmonary function, and protect cardiovascular health. But in any case, for friends around 50 years old, choosing a reasonable way of exercise, paying attention to the arrangement of exercise, and paying attention to the risk assessment of the safety of the exercise are all the key points of scientific and reasonable exercise for friends around 50 years old. Today we will talk about how to strengthen physical exercise for friends in this age group from these three aspects.
People aged 50 must be fully warmed up before exercise, otherwise the chance of injury is very high, so everyone must keep about ten minutes warm-up before exercise. In addition, people over 50 years old must pay attention to the gradual nature of the exercise, can not come up with a desperate training, so as not to be unable to adapt to their own, jeopardizing the health of people. In winter, people over 50 must pay attention to prevent cold and frost, especially hands, face, ears, feet and other parts of the body, so as to avoid frostbite or cold sickness. For 50-year-old middle-aged and elderly people, fitness time is best arranged in the afternoon from 4:00 to 6:00, because this time is the best exercise state of the human body. This is the time when people have the most energy, the most suitable for exercise, and the effect is also ideal. So it is recommended that you choose to exercise in the afternoon.