Physical examination before exercise. Old people don't have much time to strengthen exercise in their work and life. Although there is enough time after retirement, some people are eager for quick success because they don't know scientific and reasonable training methods. As a result, they are not only harmful to their physical and mental health, but also harmful to their physical and mental health, and even lead to sudden death. Therefore, you must have a physical examination before exercise, and you must also have a physical examination on time during exercise. Usually, if you see the following symptoms, you should see a doctor to find out the reasons: poor appetite, changes in diet and hobbies, severe constipation or diarrhea, high fever, sweating, edema of face or hands and feet, rapid heartbeat or asthma after a little exercise, difficulty breathing when quiet, emotional anxiety or distress, fatigue and slow repair, difficulty in falling asleep and poor sleep quality. Personally, I don't feel much exercise, but my body has lost weight.
Don't haggle over winning or losing. Middle-aged and elderly people don't have to haggle over winning or losing. Even exercise with low compressive strength is an example of cardiac arrest caused by excessive tension and anxiety. Breathing and poor breathing during exercise should be used as risk data signals. Generally speaking, during exercise, you will feel difficult to breathe, feel uncomfortable in your heart, have a strong pain in your muscles or joints, feel suffocated in your chest, always feel nausea and vomiting, have a headache, have weak legs, feel dizzy, feel very tired, feel cold or sweat, and so on. You should stop exercising and have a rest at once. And observe its development trend and find out the reasons.
Prepare enough activities. Integrating physical functions into sports requires sufficient preparation activities, and the older you get, the longer the necessary time period will be. The preparation time of middle-aged and elderly people needs at least 5 ~ 10 minutes. Moreover, in winter, the temperature difference between the living room and the sports ground should be as small as possible, because blood vessels suddenly contract from warm areas to cold areas, which will lead to a significant increase in blood pressure.
Comprehensive training and balanced development. Walking, jogging and swimming are reasonable for improving heart function, but they have little effect on strengthening psoas, back muscles, abdominal muscles and psoas around the spine. In order to better strengthen the muscles in this part of the body, some gymnastics exercises (such as push-ups, supine leg lifts, leaning sideways on both sides, etc.) should also be carried out. ).