Compound fitness is more beneficial to the health of the elderly. We all know that fitness has many benefits for people. In fact, fitness should also be based on personal physique. Some exercises are suitable for the elderly. Sharing compound fitness below is more beneficial to the health of the elderly.
Compound fitness is more beneficial to the health of the elderly. 1 Nowadays, more and more elderly people begin to take part in physical exercise, but the exercise methods are often simple. To this end, the relevant personnel pointed out that the elderly will adopt a compound fitness program that combines aerobic exercise, strength exercise, aerobics and leisure and entertainment, and the fitness effect will be better.
Zhang Jinghua and Zhang Huizhen, researchers of Gansu Institute of Sports Science, introduced that the survey of the institute showed that parks, roads and streets were the main fitness places for the elderly in cities. Although most people exercise five times a week, and more than half of the elderly exercise for more than 60 minutes at a time, the exercise methods are relatively simple, mostly long-distance walking, running or aerobic exercise.
Zhang Jinghua and Zhang Huizhen wrote: "The aging of human organs is a gradual process, which is not completely synchronized. It is difficult for a single exercise mode to achieve the overall effect of promoting health. Long walking, running and other sports methods commonly used by the elderly have not significantly enhanced their balance ability, upper limb strength and flexibility. "
Zhang Jinghua and Zhang Huizhen introduced that different exercises have different fitness effects, so it is best for the elderly to adopt a compound fitness plan.
Aerobic exercise, such as long-distance running, has the most significant benefits on cardiovascular and respiratory system. Cardiovascular and cerebrovascular diseases, respiratory system and digestive system are the main reasons for hospitalization of the elderly aged 60-69. According to the physical fitness survey of the elderly in Gansu, among the hospitalized elderly aged 60-69, 63.3% were hospitalized due to these three diseases.
In addition, the decrease of muscle mass and quantity, and the decrease of maximum contraction speed, lead to the decline of supporting force, balance force and stability, which makes the elderly hunched over, slow to move, difficult to go up and down steps, and even prone to fall and injury when walking on a flat road. Therefore, proper strength exercise is also very important for the elderly. However, the elderly should follow the principle of less frequency and perseverance. When walking in the living room every day, you can consciously practice arm confrontation, or use the back of the bed and the back of the chair to practice impedance.
Old people tend to have much less activities than when they were young. "Use in and waste out", their joints gradually become stiff, tendons and ligaments lose elasticity, and their coordination and stability are obviously reduced. Moderate flexibility exercises can promote blood circulation, relax muscles and nerves, help restore and improve the range of motion of joints and the elasticity of soft tissues, and make limbs flex and rotate flexibly.
Zhang Jinghua also reminded that if aerobic exercise, strength exercises, aerobics and other fitness methods can be combined with daily life, leisure and entertainment, and maintain a positive attitude towards life, the elderly will benefit more from health.
Taboos that the elderly should pay attention to in fitness
Avoid holding your breath.
Most elderly people have emphysema, and when they hold their breath hard, they will have pneumothorax due to alveolar rupture. Holding your breath will also increase the burden on your heart and cause chest tightness and palpitations. When you hold your breath, the pressure in the chest cavity increases, and the blood flow back to the heart decreases, resulting in insufficient blood supply to the brain, dizziness and even fainting.
After holding your breath, the blood volume returning to your heart suddenly increases, and your blood pressure rises, which is prone to cerebrovascular accidents. Therefore, sports that require breath holding, such as weightlifting, tug-of-war, hard qigong, pull-ups and rope climbing, are not suitable for the elderly.
Second, avoid being competitive.
No matter what events the elderly participate in, they should focus on participation and fitness. They should not exercise too vigorously, nor should they be bent on competing with others. Otherwise, not only the physical strength can't bear it, but also accidents may occur because of easy collision, falling and excitement.
Three taboos are eager for success.
The elderly have poor adaptability to physical load, so they have to have a long adaptation stage when exercising, so they must be gradual and not too hasty. Get quick success and instant benefit, haste makes waste, but it will damage your health.
Four bogey swings and spins.
The elderly have poor coordination, weak balance, weak leg strength, slow walking and slow body movement. Therefore, skating, swinging and all kinds of rotating movements should be taboo, otherwise it will be dangerous.
Five taboos are too excited.
In sports, especially when participating in sports meetings, the elderly should correctly understand the purpose and significance of fitness, correctly treat the outcome and achievements, and correctly handle the relationship between health, friendship and competition. Don't get too excited because of the temporary victory or defeat, otherwise it will easily lead to high blood pressure and heart attack.
Compound fitness is more beneficial to the health of the elderly. What are the benefits of fitness for the elderly?
1, maintain the whole body muscles. Normal tension The normal muscle tension of the human body is often in a state of slight contraction. In this state, although the muscles are working, the consumption is minimal and the amount of oxygen needed is very small, so it is not easy to produce fatigue. Normal muscle tension can not only promote the metabolism of whole body tissues and cells, but also promote blood circulation.
With good blood circulation, oxygen, nutrients, hormones and other chemicals can effectively supply tissues and cells, take away various products and excretions of tissues and cells, and keep tissues and cells in the human body active all the time.
2, conducive to the function of the cardiovascular system Although the heart is the main organ to maintain blood circulation throughout the body, it is not the only functional organ. In addition to the above muscle tension, the elasticity of aorta, the activity of peripheral vein and its valves, and the diaphragm between chest and abdomen also participate in the function of pumping out and recovering blood like a water pump.
In this way, the blood in the peripheral veins, especially in the veins of the two lower limbs, will not stagnate and coagulate, causing phlebitis or more serious venous blood.
3. It has a good influence on the spirit. Regular moderate physical exercise (defined as the amount of physical exercise between mild and severe that can cause fatigue) can cause mild fatigue. This can relieve tension, anxiety or excessive concentration; In this way, people can quickly calm down to rest or take a nap.
4, improving the function of digestive system can promote appetite, relieve spasm of esophagus and stomach, on the one hand, it can avoid esophageal achalasia or gastric ulcer; On the other hand, it can also promote defecation.
5, you can control your weight. Under the premise of not imposing food quantity, keeping regular exercise can control obesity or reduce weight. This is beneficial to avoid atherosclerotic heart disease or brain accident.
These are the benefits of fitness for the elderly. Old people should take more exercise. You can usually do more fitness equipment for the elderly. When these fitness equipment are very strong, it is very easy for the elderly to choose these machines to exercise, and it will not hurt their health. Old people can also do some jogging at ordinary times. This exercise is an aerobic exercise, and if they do it regularly, it can also enhance their health.