In recent years, more and more elderly people like physical exercise. Although many people have low exercise intensity, incorrect exercise methods will still lead to many diseases, especially soft tissue injuries. Due to the rapid degeneration of soft tissue in old age and the difficulty in recovery after injury, the elderly should not only choose projects with less load, but also persevere according to their abilities and follow the five guiding principles of the elderly movement issued by the World Health Organization:
(1) Special attention should be paid to sports that contribute to cardiovascular health, such as swimming, jogging, walking and cycling. Experts believe that since cardiovascular disease has become the "first killer" threatening the elderly, it is particularly important for the elderly to consciously exercise the cardiovascular system. In order to ensure effective cardiovascular exercise, experts suggest that qualified elderly people should do different types of exercise for 30-60 minutes 3-5 times a week, with intensity ranging from mild to mild, that is, increase their heart rate by 409,6-85%. Of course, older people or people with poor health can do it for 20 to 30 minutes at a time, and the effect of exercise is worse.
(2) Pay attention to weight training. The previous view was that the elderly were not suitable for weight training. In fact, moderate weight training has a positive effect on slowing down bone loss, preventing muscle atrophy and maintaining the normal function of various organs. Of course, the elderly should choose lightweight and safe weight training, such as lifting small sandbags, lifting small barbells, and pulling light spring belts. And it should not be too long at a time to avoid possible injuries.
(3) Pay attention to the "balance" of physical exercise. Moderate exercise is equally important for the elderly. But no sport is suitable for anyone. The "balance" of physical exercise should include muscle stretching, weight training, elastic training and other aspects of exercise. As for how to match, it depends on personal circumstances, and one of the most important factors to consider is age.
(4) Old and infirm people should also take part in sports. The traditional concept holds that the elderly (usually over 80 years old) and the physically weak people often do more harm than good, but the new concept of fitness advocates that the elderly and the physically weak people should also take part in exercise as much as possible, because for them, sedentary (or lying down for a long time) means accelerating aging. Of course, they should try to choose sports with less side effects, such as walking instead of running and swimming instead of aerobic exercise.
(5) Pay attention to the psychological factors related to exercise. Exercise must be persistent, which may be more important for elderly bodybuilders than young people. Unfortunately, due to physical weakness, poor physical fitness, weak willpower or pain, many elderly people often have some negative emotions (such as impatience, fear of suffering, fear of making a fool of themselves, and frustration due to failure to achieve the predetermined goals). ), it may make the exercise fail to achieve the predetermined fitness effect, or make the elderly bodybuilders give up halfway, or "fishing for three days and drying the net for two days". In view of this, experts ask fitness coaches to pay attention to the negative emotions they may have when making scientific fitness plans for the elderly.