Before exercise, you should have a general understanding of your physical condition, and it is best to achieve the degree of self-monitoring, self-evaluation, self-planning and self-control. Especially for the elderly who seldom or rarely participated in physical exercise in the past, it is necessary to have a physical examination before exercise to find out the potential diseases and risk factors in time, so as to ensure the safety of exercise and help to choose the appropriate exercise methods.

When choosing the achievement method, we should take into account our own physiological characteristics, health status, exercise purpose, personal interests and so on. It is necessary to strengthen the study of theory, deepen the understanding of the achievement method, strengthen the will to exercise and persevere.

Before exercise, you should master the action methods and practice points of this kung fu, exercise according to the prescribed standards, adjust your breathing and psychological activities, and make full preparations, especially the joints such as waist, knee, ankle and shoulder. We should correctly deal with possible difficulties, such as muscle pain.

Develop scientific eating habits. Taking part in physical exercise consumes a lot of energy, so you should consume a certain amount of high-quality protein every day, such as lean meat, fish, shrimp, eggs, milk, soybeans or bean products. We should control sweets and eat more fruits and vegetables. At the same time, we must ensure that the human body absorbs a certain amount of heat. When the calorie intake is insufficient for a long time, malnutrition, emaciation, decreased resistance, fatigue, fatigue and listlessness will occur. If the long-term intake of calories is too high, it is easy to cause overweight or obesity. Therefore, it is necessary to adjust the diet structure in time according to the actual situation of individuals.

(B) reasonable arrangements for the amount of exercise and exercise intensity

Moderate exercise and regular exercise. The "bull's-eye rate" is considered as the exercise heart rate that can achieve the best effect and ensure safety. The formula is: bull's-eye rate =(220- age) × 65% ~ 85%, and the heart rate should be kept within this range during exercise.

However, due to individual differences, "bull's-eye rate" can only be used as a reference. According to experience, after exercise, people feel relaxed and comfortable, have a good appetite and sleep, and have plenty of physical strength the next day, which shows that the amount of exercise is ideal; Sweating heavily after exercise, palpitation, shortness of breath, dizziness, loss of appetite, poor sleep, fatigue the next day, do not want to exercise, indicating that the amount of exercise is a bit large and needs to be adjusted; After exercise, the body has no fever and the pulse has no obvious change, indicating that the amount of exercise is small and should be increased appropriately. At the beginning of exercise, the amount of exercise can be smaller, and then gradually increase.

(3) do a good job in relaxation activities

After exercise, you should do a good job in relaxation and finishing activities, such as slapping and massaging to relax, alternately shaking the upper and lower limbs to relax, and taking a bath to relax. If possible, wash your feet with hot water before going to bed every night to promote blood circulation and eliminate fatigue. In addition, change underwear in time after sweating to prevent illness. After the exercise, don't stop suddenly, but gradually let your body return to the basic level.

(4) Adjust psychology and breathing.

The intention should be moderate. Some exercises don't need intention, and some exercises need intention, but they don't need excessive intention. If you concentrate too much on a certain part of the body or "acupoints" and "focus on the focus", it may cause mental tension, paranoia, imbalance between brain excitement and inhibition, and cause some undue feelings, such as nervousness, head swelling, and even out of control, insomnia, disorder, etc.

Don't go against the natural law of breathing. In practice, it is easy to hold your breath and even cause arrhythmia, such as premature beats and cardiac arrest, by deliberately emphasizing breathing without following physiological requirements. Or form dizziness and chest tightness, which cannot be eliminated for a long time; Or breathing too hard, so that blood pressure rises, head swelling, headache and so on. Therefore, we must adjust the breathing method according to the specific provisions of the achievement method.

In addition, the practice place should be arranged in a quiet and clean place. It's easy to scare practitioners or even make them panic by shouting or talking loudly. So try to avoid practicing in places with serious pollution or noise interference.