Scientific research has proved that middle-aged and elderly people can keep away from various diseases by exercising to lose weight. Older people who often engage in physical activities have low incidence and long life. However, due to the special physical condition of the elderly, we must choose the appropriate exercise mode according to our own situation. Before deciding to start physical exercise, the elderly had better go to the hospital for a comprehensive physical examination and consult a doctor to prevent accidents caused by hidden dangers in the exercise process.
What weight-loss exercises are suitable for middle-aged and elderly people?
1, walk.
Walking in the park or other places with good environment can not only exercise the heart and lungs, but also enjoy the scenery, relieve fatigue and relax the body and mind without causing too much pressure on the joints. In order to achieve the effect of exercise, the speed is required to be 4-6 kilometers per hour. Intuitive measurement: You can talk normally when you walk.
Step 2 jog
Jogging is a moderate-intensity aerobic exercise, which aims to run a relatively long distance at a slow or moderate speed in order to warm up or exercise. Jogging has a positive effect on maintaining good heart function, preventing lung tissue elasticity from decreasing, preventing muscle atrophy, preventing coronary heart disease, hypertension and arteriosclerosis in middle-aged and elderly people. , but also can enhance their physical fitness, improve resistance.
Step 3: Go backwards.
Walking backwards is a fitness method that has emerged in recent years. It does have many benefits, except that it can prevent hunchback with chest and improve the coordination ability of the body. The most important thing is to make the lumbar muscles contract and relax regularly, so as to improve the blood circulation of the waist, which has a good health care and treatment effect on functional lumbar muscle strain. But for the elderly, walking backwards also increases the risk of falling and being hit.
4. Badminton and table tennis
Ball games belong to sports that require strong physical strength. After a game, you will sweat all over, especially in spring and autumn. It plays a role in regulating and balancing the body and promoting metabolism, which is very beneficial to preventing cardiovascular diseases and strengthening the body. At the same time, to participate in badminton, you should coordinate your movements with your hands and shoulders and try to pull the ball. Keep your head up and your shoulders moving. If you keep playing for more than an hour every day, it will be difficult to form hyperosteogeny. Therefore, cervical spondylosis and scapulohumeral periarthritis are difficult to produce.
5, aerobics, square dance
With the arrival of the national fitness craze, many middle-aged and elderly people have joined the square dance team. Square dance is also a safe way to keep fit for the elderly. Simple movements, easy to learn and master. Everyone dances together, whether it is good or bad, they are very happy and can make many friends.
6. Tai Ji Chuan
Tai Ji Chuan is a traditional boxing in China, which is based on Taiji and the dialectical thought of Yin and Yang in China's traditional Confucianism and Taoism. It integrates many functions such as nourishing, strengthening, fighting and fighting, and combines softness, slowness, lightness and softness. Combined with the changes of yin and yang and five elements of Yijing, meridians of traditional Chinese medicine, ancient guidance, breathing.
7. Park Fitness
When you pass a community square or park, you will definitely find fitness facilities such as horizontal bar, parallel bars, hanging bars and baby carriages. These instruments have also become one of the favorite sports of aunts and grandmothers. Many young people are amazed at the difficult movements such as flag-raising, giant slalom, arm bending in front of parallel bars and Russian push-ups.
Middle-aged and elderly people exercise to lose weight.
1, regulating breathing
Keep your feet shoulder width apart, hold your head high, look forward, and your upper limbs naturally droop. Qi sinks in the abdomen, lifting palms from bottom to top, supplemented by long inhalation, then turning palms down, supplemented by long exhalation. This is a cycle, and it takes 8 cycles.
2. Shoulder strap movement
Stand with your head up, your upper limbs droop naturally, and do four actions in turn: shrug, hold your chest, shrug and hold your chest. This is a cycle. You do eight cycles. Then twist your shoulders clockwise and counterclockwise 8 times respectively. Be careful to move slowly, and the range of action depends on your personal situation.
3. Upper limb movement
Stand with your head up, so that one arm is raised horizontally in front, the other arm is raised horizontally, then both arms are raised upward, and the head is tilted upward, then straightened, and the other arm is raised horizontally and then raised again, making 8 cycles. After the above actions are completed, do the circular motion of the upper limb, change the action of just lifting to the upward rotation of the arm, fully twist the shoulder joint, and do 8 cycles.
4. Elbow joint movement
Raise your hand horizontally, palm down, and then try to turn your wrist so that your palm is up, keep this posture, and return your arms to your sides. * * * Do this 8 times.
5. Wrist movement
Stand with your head up, hands on your chest, palms facing each other, fingers clasped, wrists twisted. Every two turns, one hand presses the other hand hard to increase the torsion range of the wrist joint. Take twice as a cycle and do 8 cycles.
Exercise weight loss program for middle-aged and elderly people
1, 8 weeks in the primary stage
After getting up in the morning, go outdoors to dance yangko or disco for middle-aged and elderly people to improve the function of cardiovascular system and lose weight by removing fat. Specific practices are as follows:
(1) Dance the yangko with the group for 20 ~ 30 minutes.
(2) Relax and walk 600 ~ 1000m to go home.
(3) Walk (slowly) 600 ~ 1000 meters to the park.
The above training, the amount of exercise varies from person to person, and the pulse per minute =220- age ×0.7 is better.
2. The intermediate stage is 8 weeks
(1) Three groups of sit-ups (50 ~ 60 times) should be completed in the aerobics on the weight-loss mat, and the knees should be kicked (50 ~ 60 times).
(2) Relax the dance practice and do it for 5 ~ 10 minutes.
(3) Middle-aged and elderly bodybuilding discos, dancing for 20 minutes.
(4) Various jumping exercises (including in-situ belly dancing and vertical jumping, etc. ), do 2 groups, each group lightly jumps about 200 ~ 300 times. The pulse is controlled at 20 ~ 22 times/10 second.
3. Late 8 weeks
(1) Walk 600 ~ 1000m to the park.
(2) Do 2-3 groups of middle-aged and elderly aerobics for about 30 minutes.
(3) Hold a small dumbbell to do upper arm ring, forearm ring and side lift, and squat with the bell for about 40 minutes.
(4) 600 ~ 1000 jumps (divided into multiple groups and light jumps). The pulse is controlled at 24 ~ 25 times/10 second.
Matters needing attention for middle-aged and elderly people to lose weight by exercise
1, exercise time
The time for each exercise should be controlled at 30-40 minutes, and exercise in the afternoon is the best. In order to strengthen physical fitness and improve health, middle-aged and elderly people had better form the good habit of insisting on physical exercise for many years.
Step 2 choose a place
It's best to walk together when exercising, and don't go to a secluded place alone to exercise, so as not to be rescued in case of an accident.
3. Motion frequency
Middle-aged and elderly people, especially the elderly, have a low metabolic level and a long recovery time after fatigue, so the exercise frequency can be increased or decreased according to the situation, generally 3-4 times a week is appropriate.
4. Health check-up
Before deciding to start physical exercise, it is best to go to the hospital for a comprehensive physical examination and consult a doctor to prevent hidden dangers from happening during exercise.
5. Exercise intensity
The heart rate during exercise is 60-70% of my highest heart rate, which is equivalent to 50-60% of the maximum oxygen uptake. Generally, the heart rate of a 40-year-old person is controlled at 140 beats/min. 50 years old, 130 times/minute. Over 60 years old, 120 times/minute is appropriate.
6. Don't try to be brave
The muscles and bones of the elderly are aging, so it is advisable to choose whole-body sports activities, including all joints and muscle groups, to avoid muscle strain and bone damage caused by excessive load on a certain limb and organ. Breathe naturally and evenly during exercise, avoid holding your breath, and avoid sudden forward, backward or rapid rotation of your body to prevent accidents.
7. Sports events
Long-distance walking or hiking, jogging, cycling, swimming, mountain climbing, etc., supplemented by Tai Ji Chuan, table tennis, badminton, tennis, disco aerobics and so on.
Step by step
The amount of exercise should be from small to large, the rhythm should be from slow to fast and the time should be from short to long. It is advisable to rest 15 minutes after exercise to restore normal heart rate. If dizziness, palpitation and shortness of breath occur during exercise, loss of appetite and poor sleep after exercise indicate that excessive exercise should be adjusted.