Spring, everything is recovering, very suitable for middle-aged and elderly friends to go out to exercise. Long-term outdoor fitness exercise can help us to strengthen the body, reduce the occurrence of respiratory system and other diseases, has a very good role. In this article, we will introduce the outdoor fitness exercise suitable for middle-aged and elderly people have what, take a look!
As soon as I heard the trekking, many people will be eager to try, simple, economical, easy to do green fitness exercise can make people away from the city noise, bathe in the fresh air of the mountains and forests, physical and mental comfort. But what exactly to do? It may be worthwhile to choose the most preferred form of exercise according to your own preferences.
Outdoor fitness for the elderly
Walking
Many people think that walking is a young man's sport, in fact, middle-aged and elderly people are also very suitable for walking, in the early days of spring, walking fitness method is a good choice, bring the human body The role of the human body is also a lot of Oh! For the usual lack of exercise for people, the beginning of the practice of running is not very scientific, easy on the knee joints caused by the impact. Walking is different, in the fresh air of the countryside stroll, both breathing fresh air, but also to achieve the effect of exercise fat consumption. Experts suggest that a person's daily exercise should be a minimum of 3,000 calories, which is exactly the same as walking 10,000 steps of calories consumed.
Cycling
If middle-aged and elderly friends do not like to walk, you can also choose to ride a bicycle, the effect is the same, riding this kind of physical to pedal bicycle, looking at the side of the road like a picture scroll wonderful scenery, not only exercise, the mood is also very happy, and then feel that this is not only a kind of fitness exercise, it is a kind of mind to banishment! The first thing you need to do is to get a good look at the car, and you'll be able to see it.
People's hands and feet have a lot of human body corresponding points, when you hold the handlebar and hard pedal bicycle, in fact, has unconsciously begun the body's acupressure points. Cycling not only can borrow the leg movement to accelerate blood circulation, but also strengthen the microvascular tissue Tips: free cycling method is not limited to time and intensity, mainly to relieve physical and mental fatigue due to the stress of life; intensity cycling method can provide for each of their own, how many kilometers per hour cycling speed, can effectively strengthen the stimulation of cardiorespiratory, exercise of the cardiovascular system; intermittent cycling method can be fast and slow Alternate cycling, for example, first slow ride 5 minutes, then fast ride 5 minutes, and then according to this cycle repeated several times; aerobic cycling method mainly to medium-speed cycling, generally to ride 45-60 minutes, on the weight loss and improve cardiorespiratory function are beneficial.
Mountaineering
Mountaineering is an excellent aerobic exercise, middle-aged and elderly friends can often go to the mountain, but need to pay attention to is not excessive, in the mountain best accompanied by someone, the mountain air is exceptionally fresh, for the improvement of pulmonary ventilation, increase lung capacity, improve lung function is very good, and also can enhance the heart's The air in the mountains is unusually fresh, which is good for improving lung ventilation and lung capacity, improving lung function, and also strengthening the heart's contraction ability. Bumpy roads in the mountains, is conducive to improving the body's balance function, enhance the limbs' coordination ability, especially walking in the non-steps without man-made modification of the road, can make the human body muscle fiber thickening, muscular, and enhance the flexibility of the limbs. In addition, on top of the mountain above the far-eye view, you can lift the eye muscle fatigue, but also can make the nervous brain to relax and rest.
Push-ups we all know it! There are many male friends like to do push-ups, because long-term adherence to do push-ups can be very good exercise muscles, shaping the perfect body, but few male friends do one-handed push-ups. In this article, we will introduce how to do one-handed push-ups, and the correct breathing method for push-ups, come and learn it!
How to do one-handed pushups
Can you do pushups with one hand? See some people can do one-handed push-ups, as if it is very powerful, in fact, master the skills of which, one-handed push-ups you can also do. How to do one-handed push-ups? Here's a look at the action of one-handed push-ups, and how to switch one-handed push-ups with both hands.
How to do one-handed push-ups
1, two hands on the ground legs spread to do more than shoulder width a (purpose is to find the balance).
2, hand behind the back, will try to stabilize the center of gravity to the right hand above.
3, everything is ready after slowly bending the arm, and at the same time put down when exhaling, push up when inhaling, control the waist and abdomen so that the center of the body has been in the right hand, can not be slack collapse.
4, at the beginning of the practice, with the other hand as an auxiliary, not completely back to the back to find a sense of balance and then slowly try to use only one hand to do.
How to transition from two-handed push-ups to one-handed push-ups
The main process
In the process of training gradually narrow the distance between your two arms until it becomes a cardio brace, and then from the cardio brace to the transition to one-handed push-ups, the principle of gradual progression.
How to transition from cardio to one-handed pushups
When you can do two sets of 20 cardio (at a constant speed, about 2 to 3 seconds each, to avoid the role of inertia, the purpose is to fully exercise each part of the workout), you can begin to one-handed, of course, this transition process is still a certain skill. Certain skills, at the beginning of the one-handed difficult to maintain balance, you can properly increase the distance between the legs, and then in the future training process, slowly reduce the distance between the two legs, to the end of the two legs together, so that day after day, you can successfully do one-handed standard push-ups.
This method, although it seems stupid, but it is very effective, long-term persistence you will be able to see the unexpected results, because in the long-term gradual process, you do push-ups foundation has become very solid, the muscles can accept this change, so the transition to one-handed push-ups is natural.
Proper Breathing for Push-Ups
Push-ups are a great workout. Mastering the correct breathing method can better achieve the purpose of exercise, here we learn the correct breathing method of push-ups.
The correct breathing method for push-ups
1, when doing push-ups, exhale when leaning down, exhale when up, don't get it wrong. This is the breathing method suitable for most people, generally can use this method. Individual physique is different, the amount of exercise is not the same, 200 per day is considered normal can be grouped (5 to 8 groups), the important thing is still progressive, do push-ups when the rhythm of breathing, according to your undulation (arm flexion and extension action to make the body up and down) frequency to determine.
Jogging
Jogging is an easy and practical exercise program, which has a good effect on improving cardiopulmonary function, lowering blood lipids, improving the body's metabolism and enhancing the body's immunity, and slowing down aging. Jogging also helps to regulate cortical excitation and inhibition, promote gastrointestinal motility, enhance digestive function, and eliminate constipation.
Jogging before doing 3-5 minutes of preparatory activities, such as stretching limbs and hand exercise. Jogging speed mastered at 100-200 meters per minute is appropriate, each exercise time to 10 minutes or so is good. The correct posture of jogging for the two hands clenched fists, the pace of uniform rhythm, pay attention to the forefoot on the ground and do not follow the ground with the foot, jogging should be done after the finishing movement.
Exercise time in the morning and evening is appropriate, it is advisable to choose fresh air, the road is flat place.
Kite flying
Kite flying in springtime can breathe fresh air, clear your mind and promote metabolism. When flying a kite, you can move the joints of the body, can stretch the muscles and bones, promote blood circulation; metabolism, improve blood circulation state, flying a kite with head high, extreme vision, can regulate the eye muscles and nerves, eliminate eye fatigue.
Outdoor sports for the middle-aged and elderly people
Clothes should be worn loosely, not too tight, so as not to affect the limbs of the activities and the depth of breathing during exercise. In winter, pay attention to keep warm, and in summer, pay attention to heat dissipation. Since most sports are weight-bearing exercises for the feet, comfortable sports shoes are essential. Shoes should be the right size and the soles should not be worn too flat to prevent slipping and falling while walking. When walking outside, bring personal protective equipment, including a hat and sunglasses, and in the summer, if you are out for more than half an hour, apply sunscreen to exposed areas. Bring a bottle of water and a few candies or cookies with you.
Sports locations to stay away from the road, one is to consider the safety of the road, the road is crowded with cars, prone to accidents; the second is the road car exhaust emissions are great, the air is turbid, pollution is serious. In the big road next to the movement is exposed to the exhaust gas surrounded.
Exercise additions should be made gradually, and should not exceed 10% per week. In addition to the above exercise standards, for the elderly and infirm, exercise to not fatigue as the principle. Excessive feel bad, slow recovery, not conducive to health.
Elderly people who have difficulty walking can walk slowly in the company of their family members, holding a cane or pushing a handcart, and enjoy the sunshine and fresh air outside.
Exercise itself is a physical stress phenomenon, which is involved in the process of catabolism and energy consumption. In general, due to muscle contraction, the tendons and connective tissues attached to the bones are pulled, and these tissues may undergo microtears (visible under the microscope). If given adequate nutrition, a certain amount of time for rest and recovery, the body gradually adapts to this stimulus, leaving the muscle and tendon tissues at a higher level than before the exercise. Therefore, regular moderate exercise strengthens muscle strength, endurance, bone densities and connective tissue strength.
Excessive exercise is harmful. If there is no good rest after exercise, so that the existing micro-trauma tissues have not been fully restored, can cause chronic injury; more than their cardiopulmonary function can withstand the amount of exercise, can make the circulatory and respiratory system abnormal, so that the original disease attack. Some elderly people are not willing to be weak, reluctant to carry out those beyond the scope of their ability to exercise and the amount of exercise.
This excessive exercise is not only unhealthy, but also harmful. It can lead to cardiovascular accidents and falls.
Expand: What fitness exercises are suitable for middle-aged and elderly people
1, square dance
Square dance is suitable for elderly people with physical dexterity and stamina. 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.
2, do gymnastics
Do gymnastics is also the whole body can get exercise program. Stretching the limbs and relaxing every nerve in the body can soothe the stiff limbs of the elderly.
3, playing Tai Chi
Tai Chi is a gentle movement, very suitable for the phrase "static in the movement, movement in the quiet" to describe. Tai Chi can help the elderly to coordinate their balance, and it is also very helpful for the flexibility of the body, it is more likely to become a hobby for the elderly, not just a sport.
4, rubbing the face
After opening their eyes in the morning, many people are used to rubbing the eyelids with the back of the hand, which has a certain benefit to clear the mind. After rubbing your eyes, you may want to cover your hands and rub your face. First use the middle fingers of both hands at the same time rubbing two nostrils next to the "Ying Xiang points" several times, and then upward rubbing to the forehead, and then to the sides of the separation, along the two cheeks downward rubbing to the tip of the chin convergence. So repeatedly rub face 30 times, there is to promote facial blood circulation, enhance the facial skin resistance to wind and cold ability, have to wake up and prevent colds.
5, knocking teeth
Lightly closed lips, upper and lower teeth knocking each other dozens of times, between the appropriate spinning tongue, tongue licking the palate several times. Can promote the oral cavity, teeth, dental bed and gums of blood circulation, increase saliva secretion, thereby receiving the removal of dirt, improve dental caries resistance and chewing function.
6, straighten the abdomen
Lie down, straighten your legs, and take deep abdominal breaths. Deep inhalation, the abdomen forcefully upward, and exhale when the loose down. Repeatedly, 10 to 20 times, can enhance the elasticity and strength of the abdominal muscles, to prevent the abdominal wall muscle relaxation and fat accumulation in the abdomen, and have the effect of stomach and digestion.
7, arm running
Arm running is not an arm instead of foot walking, but a way to exercise the arm instead of running. Since arm running is not restricted by the sports ground and there is no risk of injury, it is very suitable for the elderly.
8, knocking legs
Knocking the thighs can be seen as a composite stimulation of meridians of the movement, can be both gallbladder, stomach, bladder three meridians of the disease. Leg tapping is suitable for almost every elderly person.
The basic action of knocking the thighs is very simple, make both hands into empty fists, and knock the thighs hard on the front and sides, each ranging from two hundred, until the thighs have a numb feeling can be.
9, press the palm of the hand
Clapping therapy is similar to massage, massage. It is through the stimulation of the hands of the palm of the meridian points and hand reflex zones, to dredge the meridians, exclude the body cold, improve the role of the body's immune function. Hand clapping therapy has improved many chronic diseases, including hypertension, diabetes, liver disease, stomach disease, etc..
10, rubbing the chest
The human sternum lining the left and right lobes of the thymus gland, with age, the thymus gland will gradually appear atrophy, the elderly most of the thymus gland will be replaced by fat. If the thymus gland premature atrophy, the concentration is reduced, it will accelerate the aging of people, people's ability to fight disease is getting worse, affecting life expectancy. The chest rub is an important way to regulate thymosin and improve immunity, which can make the "dormant" thymus cells in an active state, increase the secretion of thymosin, and play a role in various organs and tissues.