Walking or running on a treadmill is almost the same as walking or running on the ground in peacetime. But judging from the actual strength of the human body, it saves stepping and stretching actions than walking or running on land. It is this that makes bodybuilders feel very relaxed and comfortable, running 1/3 more distance than on land and consuming more energy than training on land. Deeply loved by men, women and children, it is one of the indoor fitness equipment for the elderly.
2. Exercise bike: a sport that bicycles can't replace.
Exercise bike has incomparable advantages over bicycle, and it can freely play its riding speed. You can observe the speed, time and heart rate of every moment through the electronic watch on the fitness car. Exercise with it can not only effectively improve heart and lung function, but also help to strengthen leg muscles, lose weight and improve physical fitness in an all-round way. Exercise bike suitable for indoor fitness equipment for the elderly, especially for patients with mobility difficulties, weak constitution and need to be rehabilitated.
3, play tractor: try pull-ups first.
The function of upper limb tractor is similar to going to hospital for traction treatment, which is beneficial to stretching muscles and preventing disc herniation. But it is suggested that those elderly people who are not strong enough should not play this sport. The test of hand strength can be based on whether you can do pull-ups. If an old man can't even do pull-ups, he might as well choose other stretching exercises.
4. Waist twister: The rotation range cannot exceed 180 degrees.
Pay attention to controlling the range of twisting, slow and gentle, otherwise there is a risk of pulling the lumbar muscles. The doctor suggested turning it around. The amplitude shall not exceed 180o, and the frequency shall be controlled once every 3 ~ 4 seconds.
Taboos for the elderly to use fitness equipment
Now many open parks and communities have all kinds of sports equipment suitable for middle-aged and elderly people. However, not all elderly people are suitable for all fitness equipment, and each fitness equipment is aimed at some specific elderly people? Forbidden area? Yes, the elderly should pay attention to bypass when using these fitness equipment? Forbidden area? Choose fitness equipment suitable for your own exercise.
Spacewalker is a kind of fitness equipment popular with the elderly, because it is simple and labor-saving, and it is very enjoyable to walk back and forth. But the instrument is easy to strain the lumbar muscles, so the elderly are doing it? Space walk? Don't swing too much.
Waist twister is also one of the favorite fitness equipment for the elderly. However, when the elderly use the waist twisting device, they should pay attention to controlling the waist twisting angle, twisting the waist slowly and gently, otherwise there is a danger of pulling back muscles.
The function of upper limb traction fitness equipment is similar to going to the hospital for traction treatment, which is beneficial to stretching muscles and preventing disc herniation. But for those elderly people who are not strong enough, it is best not to do this exercise, but to use other stretching equipment to exercise.
Cycling machine is very suitable for people who often sit at their desks for a long time, and it can also relieve some old people from neck muscle and waist muscle strain. But for those elderly people with herniated intervertebral discs, don't exercise with this kind of equipment, because the spine can't stand the pull of the riding machine? Toss? .
Taboo of daily fitness exercise for the elderly
1, don't hold 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, the blood supply to the brain decreases, and you are prone to 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.
2, avoid being competitive.
No matter what sports the elderly take part in, they should focus on participation and fitness, not too intense exercise, and don't want to compare with others. Otherwise, not only the physical strength can't bear it, but also accidents may occur because of easy collision, falling and excitement.
3. Avoid rushing for success
The elderly have poor adaptability to physical load, so it will take a long time to adapt to the stage of exercise, so we must proceed step by step and avoid being too hasty. Get quick success and instant benefit, haste makes waste, but it will damage your health.
Step 4 avoid swinging and spinning
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.