The elderly pay attention to individual differences in fitness. The body is the foundation of our life. Exercise can improve the body's resistance. Proper exercise can help us reduce stress. If you want to exercise yourself, you can consider this exercise. What are the benefits of sharing individual differences in fitness for the elderly?
The individual difference of the elderly's fitness attention is 1 1, and the formal regression type is slow movement, hunchback and aging. This kind of old people should do more activities, such as walking, jogging, joint exercises, stretching exercises, breathing exercises, Tai Ji Chuan, Taijijian and so on. Do less sports such as gateball, billiards and golf.
2. Nervous system weakness is characterized by brain cell atrophy, mental retardation, forgetfulness, insomnia and irritability. This type of old people should get in touch with nature, walk, jog and do exercises in parks, seaside, riverside, wilderness and forests, watch the sunrise in the morning and sunset at night, make use of the beautiful scenery of nature, adjust their horizons, relieve the fatigue and tension of the brain, do more head exercises, massage ears, knock teeth, comb their hair and massage their faces with their hands, so as to facilitate the blood circulation of the brain.
3. Cardiovascular degeneration is characterized by obesity, facial flushing's disease, hypertension, arrhythmia and arteriosclerosis. Such people should choose slow, low-volume rhythmic sports, such as walking, backward step, unarmed gymnastics, joint exercises, swimming, Tai Ji Chuan, Taijijian, slow-paced ballroom dancing, etc. You should not engage in intense or long-term sports competitions, such as mountaineering competitions that increase your heart load, gateball competitions that require long-term attention and heavy emotional burden.
4. Degeneration of respiratory system is characterized by nose and throat diseases, bronchitis and lung diseases. This type of person should engage in stretching gymnastics and breathing gymnastics, and often go for a walk by the river and the sea. Tai Ji Chuan, Taijijian, Qigong, unarmed gymnastics, stair climbing, slow-paced ballroom dancing and other activities are also good choices.
5. Degenerative digestive system is characterized by diseases of mouth and throat, diseases of esophagus, stomach, small intestine and large intestine, and diseases of digestive glands such as liver, pancreas and spleen. This type of person should take walks, jogging, stretching, waist-abdominal gymnastics, sit-ups, abdominal breathing, swimming, Tai Ji Chuan, abdominal massage, abdominal lifting, going up and down stairs and ballroom dancing.
6. Degenerative joint ligaments are characterized by slow hands and feet, arthritis, joint stiffness, bending, hunchback and spinal curvature. This kind of people should do walking, jogging, joint exercises, stretching and waist-abdominal gymnastics, push-ups, sit-ups, skipping rope, table tennis, badminton and other activities. It is suggested that the self-monitoring pulse of the elderly reflects the speed of heart rate, which can be used as an index to identify the amount of exercise. Generally, the morning beat is measured first (measured in bed before getting up in the morning, and the morning beat of middle-aged and elderly people is 70-75 times per minute), and then the pulse is measured after exercise for comparison. For those who exercise early, the pulse can be kept at 90 ~ 120 beats/min, and the exercise in the afternoon can be kept at 1 10 beats/min ~ 140 beats/min. American medical scientists advocate pulse control, and measure the pulse immediately after exercise with 170 age-reducing self-identification method, and compare it with morning photography. If the same exercise load is completed, the closer the immediate pulse is to the morning beat, indicating that the heart function has improved.
Old people should pay attention to individual differences in fitness. 2 Old people should have goals in fitness. For example, after retirement, you can make a fat reduction plan or a shaping plan to avoid giving up blindly.
Don't force yourself to exercise. Sometimes when you feel uncomfortable or tired, don't force yourself to exercise.
In order to maintain muscle mass, we should carry out combined training, including strength, endurance, balance and flexibility.
Do more exercise to mobilize muscle groups, and don't exercise a single muscle group. Because muscle maintenance requires the participation of all muscle groups.
In order to arouse interest, it is also a good idea to gradually increase the number of training groups and methods and connect your favorite movements in series.
To achieve the amount of exercise, take the elderly in the 70-year-old age group as an example, and maintain a moderate amount of exercise of not less than 150 minutes per week.