How long should middle-aged and elderly people practice aerobics? There are still some things we need to pay attention to when warming up. Exercise is an important way for us to keep our body function. We should arrange the exercise time reasonably. This exercise is something we often do. Now share the skills of how long middle-aged and elderly people should practice aerobics.
How long does it take for middle-aged and elderly people to practice aerobics 1 How long does it take for middle-aged and elderly people to practice aerobics?
There is no uniform time limit for how long aerobics should be practiced, but what is certain is that aerobics is an aerobic exercise and needs long-term practice. Because its intensity is not very great, if it is only practiced for a short time, it will greatly achieve the expected goal.
Generally speaking, it is better to practice for more than 3 months. In the process of practice, it is best not to fish for three days and dry the net for two days, but to be strict with yourself. To be effective, persistence is very important. The yogi had better be strong-willed and not too influenced by external factors. If you find it difficult to persist, you can seek the help of your peers and train together.
When practicing, you should also pay attention to the fact that each movement should be repeated many times and in place, otherwise even if you practice for a long time, you may not get the corresponding effect. In addition, we should control our diet properly and don't eat too much high-fat and high-calorie food, which is of great help to health and fitness.
How long does it take for middle-aged and elderly people to practice aerobics? 2 How do middle-aged and elderly people practice aerobics?
Head movement
To keep your body straight, first turn your head clockwise, and then slowly turn it counterclockwise for about two minutes.
Chest expansion action
Legs apart, shoulder width apart, arms raised horizontally forward, hands in front of you, stretching as far as possible, then stretching upward, and then returning to the original position.
Cross swing arm
Stand up straight, put your hands on your sides, make a fist with your palms pointing to the outside of your body, and then cross your arms. The intensity should be appropriate and the speed should not be too fast. Pay attention to control the time of swinging arm, which is generally around 1 min.
Draw a circle with two palms.
The palms are opposite, the palm height is flush with the belt, and the upper arm drives the hand-drawn circle. Tilt your body slightly to the left, circle clockwise and then counterclockwise, 20 times each.
Lunge chest expansion
One foot is in front, the other foot is in the back, the knee of the hind foot is bent into a lunge, and then the front foot is straightened to do leg press. The action should not be too fast, but the intensity should be moderate.