Before starting exercise, measure and record basic indicators such as heart rate, breathing times, chest circumference, chest circumference breathing difference, weight, abdominal circumference, etc., and go to the hospital to measure or check whether blood pressure, vital capacity and electrocardiogram are normal. Subjective feelings such as appetite, sleep, fatigue, headache, lumbago and leg pain, numbness and constipation were recorded one by one. After starting exercise, you can make a record for one month, make a comparative analysis, and observe the effect of exercise on improving health.
In order to carefully observe the influence of exercise on the body, we should also design a daily exercise self-monitoring record table. For example, when exercising every morning, first record the heart rate and breathing times before getting up, then record the heart rate and breathing times before each exercise, and finally record the heart rate and breathing times after exercise. It is also necessary to record the length of exercise time and the time required for the heart rate and breathing times to return to the pre-exercise standard, and finally indicate the exercise items of the day. If you fail to participate in sports for special reasons, you should indicate the reasons on the record.
1 ~ 2 weeks of initial preparation, the amount of exercise should be small. If there is no discomfort after exercise, you can enter the adjustment stage. This stage lasts 3-4 weeks. Generally speaking, it is advisable that the heart rate after exercise should not exceed 150% before exercise and feel a little tired. The third stage is the adaptation stage, which can moderately increase the amount of exercise and prolong the exercise time. If the heart rate after exercise still does not exceed 150% of the heart rate before exercise, it can be considered normal, indicating that the health condition can fully adapt to these exercises. If there is no adverse reaction at this stage for more than half a year, it can become the standard of reasonable and moderate exercise for long-term exercise.
It should be noted that the total exercise of the elderly should not exceed 1 hour. If possible, it is more scientific to change the exercise time from early morning to 9 ~ 10 or 4 ~ 5 pm, which can reduce the chance of catching a cold. In addition, exercise should take a short rest after breakfast. It is not good for your health to exercise after you are hungry or full. In addition, we should also avoid sudden stop of strenuous exercise. If the elderly can exercise together or in groups, the effect will be better, because they can take care of each other. If there are no special circumstances, exercise every day.
References:
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