When people get old, muscles will degenerate, which is manifested as muscle aging symptoms such as muscle elasticity, strength, endurance and weakening control. An important factor of muscle aging is lack of exercise. In sports physiology, muscles have a principle of "use in and discard in". Muscle strength is an important factor to maintain the independent lifestyle of the elderly. Most of the fitness activities done by the elderly in China are traditional static exercises and relaxation exercises, and muscle strength exercises are relatively few. Now, more and more studies show that muscle strength training plays an important role in the health of the elderly.

Muscle strength training can improve the ability of daily living. Falling is one of the causes of death of the elderly. Weakening of muscle strength of upper and lower limbs is the main cause of falls. Practice has proved that elderly people who have been training muscle strength for a long time rarely fall down. Increasing muscle strength can improve balance, coordination and agility, and the improvement of these abilities is an effective way to prevent falls. Muscle strength training can effectively prevent and treat osteoporosis. It is found that muscle strength training can promote bone formation, increase bone strength and effectively prevent senile fractures. Muscle strength training can maintain normal weight. Muscle strength training is an effective way to control body weight and consume fat. In addition, muscle strength training can increase the concentration of high-density lipoprotein and decrease the concentration of low-density lipoprotein and triglyceride, which is beneficial to prevent coronary heart disease.

Persistence is the key to exercise. It is advisable to exercise 3~4 times a week with intervals to ensure muscle rest and recovery. Second, step by step. We should treat it differently according to the strength of individual physique, and the intensity and frequency of exercise should be from small to large, so we should not rush for success. The intensity of exercise should not be too small or too big. Third, you can choose running, cycling, swimming and ball games (including table tennis, badminton, tennis, billiards, gateball, etc. ). You can also exercise with fitness equipment. Old people should pay attention to simplicity and practicality when using fitness equipment. They can choose treadmills, exercise bikes, treadmills and other fitness equipment. This kind of equipment can adjust the appropriate activity intensity according to its own fitness requirements. Treadmill, exercise bike and stepping machine can improve the exercise ability of lower limbs and enhance cardiopulmonary function; The exercise bike with movable handle can also exercise upper limbs; Rowers can increase muscle strength and elasticity by exercising the muscles of upper limbs, legs, waist and chest, and at the same time develop overall endurance; Walking bicycles are mainly used to exercise leg, waist, abdominal muscles and cardiopulmonary functions. Treadmill is mainly used to exercise leg, hip, waist, abdominal muscles and cardiopulmonary function.