What should the elderly pay attention to in indoor fitness in winter? In winter, because of the low outdoor temperature, many people move their fitness places from outdoor to indoor. There are many precautions for indoor fitness in winter, especially for the elderly. Let's share the matters that the elderly need to pay attention to in winter indoor fitness.
What should the elderly pay attention to in indoor fitness in winter? 1 When exercising indoors, open the window regularly to keep the indoor air clean, fresh and circulated, otherwise it is better not to exercise in winter. If the indoor ventilation is not good, it will easily lead to hypoxia, causing chest tightness, dizziness, nausea, fatigue, loss of appetite and so on. This is especially unfavorable for some middle-aged and elderly bodybuilders suffering from hypertension and coronary heart disease.
Open the window regularly and ventilate for 20 minutes every morning, noon and evening. Although opening a window in winter will let some cold air in, experiments show that 60% of harmful gases in indoor air can be removed with each breath. Conditional bodybuilders can also buy air purifiers, humidifiers, etc. Adjust the air to the best condition.
In terms of physical preparation, it is very important to warm up in winter, reaching 15 to 20 minutes. Especially in equipment training, all parts should be warmed up to avoid muscle strain and joint sprain. Before and after exercise, carbohydrate and protein should be supplemented in time, such as pasta, oatmeal, sweet potato, potato, chicken, eggs, lean meat, fish and bean products. And fruits and vegetables should also be in moderation.
Adjust the exercise time in cold weather. Middle-aged and elderly people, due to their poor adaptability, are advised to improve cardiopulmonary exercise, and the best exercise time is 18-20:00.
When you exercise indoors, you can add a coat at first. With the increase of exercise, your body will get hot, so you should gradually reduce your clothes. In addition, it is also important to choose sports shoes when exercising. The joints are stiff when it is cold. In order to reduce the impact on the joints of lower limbs during exercise, try to choose soft-soled shoes.
What should the elderly pay attention to in indoor fitness in winter? 2 (1) Do activities before and after exercise. Massage hands, ears, nose, face and other exposed parts before exercise, and make full preparations. Warm-up before exercise can improve the excitability of the cerebral cortex of hungry people, expand the capillaries in muscles, increase the blood supply of muscles, improve the strength, elasticity and flexibility of muscles, and effectively prevent the injury of muscles and ligaments.
After exercise, we should do a good job in finishing the activities, so that all organs and systems of the body gradually change from active state to quiet state, thus achieving the effect of eliminating fatigue.
(2) Choose the right weather and venue. It is not suitable for outdoor sports in snowy or foggy weather. The temperature is high, the air pressure is low, breathing is difficult, and sweat is not easy to evaporate. Running in dense fog is easy to inhale harmful substances in fog.
Not suitable for exercise in the bushes, because there is no sunlight, the respiration of trees will produce a lot of carbon dioxide, and long-term exercise in the bushes will lead to dizziness and physical discomfort; It is not suitable for running on the hard asphalt road, because the hard road has a great reaction to the body, which is easy to cause foot fatigue or sprain.
Therefore, you should choose to exercise on sandy roads or sports fields and suburban wilderness roads.
(3) learn to breathe correctly. Fitness jogging is a winter sport that the elderly often choose. We should learn to use the correct breathing method of "sniffing and breathing" during running. Inhalation through the nose can increase the temperature of inhaled air and avoid severe cough or stomach cramp caused by the stimulation of cold air.
You can also use nasal hair and secretions in the nasal cavity to prevent dust and microorganisms from entering the body. To keep the rhythm of breathing in harmony with the movement of running, we can adopt the methods of "three steps and one breath" and "two steps and one shout".
(4) Keep warm. When people reach old age, their thermoregulatory function declines, their peripheral circulation is poor, and their cold-resistant immunity is far less strong than when they were young. If they don't pay attention to keep warm, they will easily induce colds, stomachaches, stomach cramps, angina pectoris and other diseases. Therefore, keeping warm in winter training cannot be ignored.
If you choose to exercise in the early morning or when the temperature is low, put on gloves, earmuffs and hats, and then take them off after warming up. After the exercise, you should dry your sweat in time and put on warm clothes to avoid staying in the air for a long time. Asthma is a common disease in the elderly, and improper exercise arrangement in winter will aggravate the attack of asthma.
Asthmatic patients can't go outdoors at once, so as not to inhale air to stimulate tracheal spasm and lead to asthma attacks. They should prepare indoors first and wait until they are warm before going outdoors. Each exercise time should not be too long, generally half an hour is appropriate.
(5) Choose an appropriate exercise mode. According to age, health status and physical fitness level, choose the way and intensity of winter exercise appropriately. The elderly and infirm should follow the principle of gradual progress and determine the appropriate amount of exercise and exercise mode. In cold season, people's blood vessels contract, muscle viscosity increases, elasticity decreases, and they are easily injured.
Especially the elderly often have different degrees of arteriosclerosis, which is not suitable for strenuous activities. They should choose small and medium-sized sports, such as Tai Ji Chuan, Qigong, walking and unarmed exercises. Don't stand upside down, bow your head for a long time, suddenly lean forward and sit-ups. Otherwise, it will easily lead to a sudden increase in blood pressure in the brain, affect the function of the heart and brain, and even cause cardiovascular and cerebrovascular diseases.
Due to the decline of muscle contractility and osteoporosis in the elderly, it is not suitable to do somersaults, forks, squats and runs.
(6) Pay attention to integrity. Safety is mainly to prevent sports accidents, sports injuries and diseases. Be prepared before exercise, separate muscles and joints to avoid excessive concentration of exercise in a certain part. In case of any abnormal situation, stop the exercise immediately.
Old people should have a full understanding of their health before exercise, and it is best to have a comprehensive examination to see if there are organic diseases such as heart, lung and brain. If so, exercise according to the doctor's advice and carry first-aid medicine with you, preferably in pairs or groups.