1, step by step
First of all, we should do it step by step, suit each person, and do enough preparatory activities before exercise to prevent trauma. Our bodies experience sports like winter? Low tide? After that, the muscles of human body are relaxed, the functions of central nervous system and visceral system are much worse than those of other three seasons, and the ligaments are hard and easy to be injured. Therefore, at this time, fitness should grasp the principle of step by step, with the main purpose of restoring physical function, rather than getting it. Quick? And blindly increase the amount of exercise, otherwise it will easily cause unnecessary harm to the body. In addition, fitness should be tailored, and the intensity of exercise should be based on the heart rate after exercise (220- age)? (0.65 to 0.85) is appropriate.
2. Fitness is not achieved overnight.
Secondly, choose one or more fitness programs that suit your own conditions and stick to them for a long time. Fitness is long-term, and physical condition cannot be changed overnight. However, in our life, many people just want to keep fit? Three minutes of heat? So the fitness effect is not obvious. Therefore, it is very important to choose reasonable and interesting fitness programs so that you can stick to them for a long time.
Cycling, mountain climbing, brisk walking, playing basketball and football are all good outdoor sports. In addition, it is also a good choice to exercise on treadmills, equipment and aerobics. In a spacious and well-ventilated fitness place. For the elderly, in places with good environment and atmosphere, such as gyms and parks, it is better for you to keep exercising, make friends and promote each other.
3, fitness schedule, do a good job of cold and warmth in advance.
Third, pay attention to cold and warmth, and the fitness time can be selected from14: 00 to 20: 00. The research shows that after 14: 00, the human body's function begins to rise, and it reaches the best at 17: 00 to 19: 00, when the exercise choice is obviously appropriate. Morning exercise is ok, but you must choose a place with good air environment. Everything recovers in early spring, and there are many negative ions in the air that are beneficial to the human body and are easily absorbed by the human body. However, the weather is still cold in early spring and the climate is changeable. Outdoor sports should pay attention to cold and warmth to avoid catching a cold.
4, pay attention to water supplement
Fourth, drink plenty of water to keep your body hydrated. At present, the temperature is still low, and people often ignore the importance of drinking water when exercising. But in fact, the climate is relatively dry at this time, and a lot of perspiration is needed during exercise. After a certain period of time, the body begins to lack water, so exercise should pay attention to replenish water in time.
Related reading? Correct fitness methods for the elderly
The basic characteristics of fitness methods should be: easy to learn, not too much exercise, not too intense, not too bent over, with health care function. Harmless to the elderly.
Several fitness exercises suitable for the elderly
Walking and climbing stairs: There is a saying in China: Old legs lead to old age. Legs are an important pillar of the whole body. When people get old, osteoporosis comes quietly and bones become fragile. Moreover, not only the heart and lung function of the elderly is weakened, but also the muscles are gradually relaxed, and the elasticity and contractility are reduced. Therefore, many elderly people walk slowly and with difficulty, showing their unique gait. Therefore, whether their legs and feet are flexible has become one of the important indicators to measure whether a person is aging. In order to delay aging, the elderly should walk as much as possible, exercise leg and back muscles, improve blood circulation of muscles and bones, and reduce the occurrence of osteoporosis; At the same time, walking can also exercise the functions of the respiratory and circulatory systems.
Older people with good physical conditions can climb stairs to exercise, but attention should be paid to: (l) combining work and rest. After boarding the l-2 floor, take a short rest at the stairs, and then continue to climb after the heartbeat and breathing are stable; (2) When climbing the stairs, do what you can, and avoid being too fast or overworked; (3) Pay attention to safety. Foot to eye, down-to-earth, not distracted, so as to avoid accidents.
Tai Ji Chuan: Tai Ji Chuan is a very popular sport for the elderly. It is gentle, simple and easy to master. Its dynamic and static combination, dynamic and static combination, combination of rigidity and softness, and combination of reality and reality. Playing Tai Ji Chuan regularly can strengthen bones and muscles, strengthen joints, replenish qi and nourish heart, dredge meridians and promote blood circulation, and has an auxiliary treatment effect on chronic diseases of many systems. Regular practice can get rid of illness and strengthen the body. Play fitness balls: Fitness balls are pecans, ivory, jade or stainless steel. When the elderly are walking in the street or chatting in the cool, they practice fitness balls with one hand or even both hands, which is natural and unrestrained and leisurely, which can be called a scene.
The following are some precautions for the elderly to keep fit:
Physical examination should be carried out before exercise. Physiologists' autopsies of sudden death during exercise show that most of them have potential diseases. Therefore, the elderly should get the doctor's consent before exercising and have the necessary physical examination to prevent accidents.
Generally, you run at a speed of 120 ~ 130 meters per minute, so that you can talk to your companions while running without blushing. What is the heart rate per minute immediately after running? 170 minus age? Suitable.
The distance must be appropriate. We should do it step by step and according to our abilities, starting with running dozens or hundreds of meters. After adaptation, you can gradually increase your physical fitness to jog for one or two kilometers.
Pay attention to mood, sleep and appetite. These are safety valves to master the correct movement. If the load is appropriate, you will feel happy, feel comfortable, have a good appetite and sleep normally after exercise. However, if you feel uncomfortable during exercise, have poor appetite and sleep after exercise, it may be that you have too much activity, so you should immediately reduce the number of activities and the amount of activities.
Excessive activity and incorrect methods to prevent joint pain can lead to some joint injuries. On the one hand, the prevention method is not to exercise excessively, on the other hand, it is necessary to master the correct posture, all kinds of movements should be slow, operate according to the essentials, and pay attention to knee joint warmth in autumn and winter.
Breathing should be smooth, natural breathing and movements should be combined, rhythmic and natural. If you find it difficult to breathe, you should stop moving and have a check.
Always pay attention to danger signs, such as chest discomfort, pain and dyspnea, dizziness and tachycardia. Stop activities, check with a doctor, and don't force activities to prevent accidents.
Pay attention to the choice of venue. It is best to exercise on the flat grass, playground or park green belt, or choose those venues with fewer vehicles and pedestrians. When exercising near the road, you must pay close attention to safety.