There are many kinds of fitness methods for the elderly in various countries, and there are many strange fitness methods in many places in China, but compared with foreign countries, it is not surprising. Next, I will take you to see the fitness laws of the elderly in various countries.
Japan: "Poetry and Ode" is also an elegant activity that is romantic, cultivates sentiment and expresses people's inner feelings. People often think that this has nothing to do with fitness. However, in Japan, the elderly have upgraded poetry eulogy to a magic weapon for fitness. It sounds a little hard to understand at first glance, but the elderly in Japan tell us this: "Reciting poetry is a healthy and spiritual activity." In Japan, the Recitation Correspondence Center once accepted more than 40,000 students, of whom over 60% were elderly. They have sent their poetry reading tapes to the correspondence center, and then the teachers will comment and guide them. According to Japanese health experts, reading poems often can increase the vital capacity, improve memory and even prevent Alzheimer's disease.
America: How novel is the "floating box" fitness? Older Americans prefer different ways to exercise. Floating box, the elderly in the United States have boldly tried to use it to keep fit. In fact, the so-called "floating box" is a box made of FRP. When in use, a certain concentration of salt water and natural spices are injected into the box. Elderly friends can enjoy this service when they come to the spa: just immerse themselves in the "floating box" (that is, in a semi-floating and semi-sinking state) and close the door of the box. With the gradual increase of water temperature, the fragrance becomes stronger and stronger, and some scents can also make the bodybuilders gradually enter a high-quality deep sleep state. The advantages of buoyancy tank are that it can lower blood pressure, soften blood vessels, reduce strokes and heart diseases, and prevent and treat skin diseases.
Brazil: Soft fitness depends on "crawling". In Brazil, there are many ways for the elderly to exercise. At present, the most popular fitness method for the elderly is "crawling". Old friends began to learn to crawl on the floor of the bedroom at home. For the elderly suffering from cardiovascular diseases, hemorrhoids, digestive disorders and other diseases, crawling is the most suitable exercise. Because this sport is slow and gentle, it can mobilize various systems of the body during crawling. Crawling can prevent and alleviate more than 20 kinds of senile diseases.
Britain: "Barefoot" jogging is also fitness. In Britain, the latest fitness activity among the elderly is barefoot running. Seeing the old man running barefoot on the soft lawn and smooth bicycle lane, I have to sigh. Old people in Britain take running to the extreme. Because barefoot running can massage the acupuncture points on the soles of the feet, thus improving the various functions of the body. This kind of fitness for the elderly in Britain has also been affirmed by the medical community, because barefoot running can not only speed up the recovery of common diseases, but also alleviate diseases such as depression and mania.
Germany: Fireball Fitness is the most exciting thing. The so-called fireball is to dry coconut, soak it in kerosene and light it. The sport of "Kicking Fireball" originated in Germany and spread widely among some old football fans. These old people even amuse themselves by kicking fireballs. Before kicking a fireball, the old people will put on fire-proof shoes specially prepared for this sport, which is much safer. They think that playing fireballs is not only fresh and interesting, but also stimulates a tenacious spirit.
Principle 2 of national fitness laws for the elderly 1. Pay attention to sports that contribute to cardiovascular health.
Such as swimming, jogging, walking, cycling and so on. Experts believe that since cardiovascular disease has become the "first killer" threatening the elderly, it is particularly important for the elderly to consciously exercise the cardiovascular system. In order to ensure effective cardiovascular exercise, experts suggest that qualified elderly people should do different types of exercise for 30-60 minutes 3-5 times a week, with intensity ranging from mild to mild, that is, increase their heart rate by 40%-85%. Of course, elderly people who are older or have poor physical fitness can do it for 20 to 30 minutes at a time, and the exercise effect is poor.
Principle 2: Pay attention to weight training.
The previous view was that the elderly were not suitable for weight training. In fact, moderate weight training has a positive effect on slowing down bone loss, preventing muscle atrophy and maintaining the normal function of various organs. Of course, the elderly should choose lightweight and safe weight training, such as lifting small sandbags, lifting small barbells, and pulling light spring belts. And it should not be too long at a time to avoid possible injuries. Strength training includes static training, such as golden rooster independence, high standing position and static squat, which are indispensable strength exercises for the elderly.
Principle 3: Old people and people who are weak should also take part in sports.
The traditional concept holds that the elderly and the weak often do more harm than good, but the new concept of fitness advocates that the elderly and the weak should also take part in exercise as much as possible, because for them, sedentary means accelerating aging. Of course, they should try to choose those sports with high safety and little side effects, such as walking instead of running and swimming instead of aerobic exercise.
Principle 4: Pay attention to the "balance" of physical exercise.
Moderate exercise is very important for the elderly. But no sport can practice all the contents of physical fitness. The "balance" of physical exercise should include moderate and low-intensity aerobic exercise, muscle and ligament stretching exercise, dynamic and static strength training and other aspects of exercise. The collocation content depends on personal conditions such as age, illness, and original physical fitness level.
Principle 5: Pay attention to the psychological factors related to sports.
Exercise must be persistent, which may be more important for elderly bodybuilders than young people. But unfortunately, due to reasons such as weak physique, poor physical fitness, weak willpower or pain, many elderly people often have some emotions when exercising, which makes the exercise fail to achieve the predetermined fitness effect, or makes the elderly bodybuilders give up halfway. Make a scientific fitness plan for the elderly, pay attention to their possible emotions at the same time, and promote them to maintain good thoughts and emotions.