Matters needing attention in fitness for the elderly
1. The fitness plan for the elderly should focus on integrating four different types of exercise: endurance, strength, balance and flexibility. Strength training has been proved to be the most effective way to prevent and reverse muscle weight loss.
2. Do more compound exercises that can mobilize more muscle groups, such as squats, hard pulls, lunges, boating and push-ups. Compared with the leg stretching action of training one muscle group alone, the above compound exercise action can be applied to more muscle fibers.
3. Gradually increase the training weight, change the training times of each group or incorporate some tricks, such as combining arm flexion and sprint. Or challenge the balance of the body and complete the arm bending action when standing on one foot.
4. Set fitness goals and evaluate them every three months. Old people should often change their exercise plans instead of following the same plan for months, because muscles will get used to doing the same movements. In order to enhance muscle endurance, the simple way is to shorten the rest time between each group of exercises or increase the number of training.
5. Ensure the recommended amount of exercise for the elderly, that is, moderate-intensity exercise every week 150 minutes, which can be broken down into 20 minutes each time and 7 times a week; 30 minutes each time, 5 times a week; Or 50 minutes each time, 3 times a week; As long as you reach the point of sweating slightly, but don't catch a cold. Stretching exercise should be carried out before and after each exercise. They help to keep the spine strong and flexible.
6. Don't be forced. When the elderly feel tired or busy, they can reduce the amount of exercise or temporarily stop for a few days. If you feel uncomfortable during exercise, you should stop exercising immediately and seek medical advice in time. Before you start exercising, you can consult a doctor and a professional coach for guidance. Don't do high-intensity strength training if you have high blood pressure and waist injury.
7. Physical exercise cannot completely replace a healthy lifestyle. Only when refined food and sugar are removed from the diet, smoking and moderate drinking are prohibited, can the health effects of promoting physical exercise and prolonging life be produced.
Matters needing attention in fitness for the elderly
1, don't practice without preparation.
Preparation before exercise is very important. Before the elderly begin to exercise, they must be prepared, bend over and kick, relax muscles, take a deep breath and so on. At the same time, pay attention to sports equipment, and be sure to wear sportswear and sneakers to avoid injuries during exercise.
2. Avoid strenuous exercise.
As the elderly get older, their physical strength and endurance are weakened. Excessive strenuous exercise such as long-distance running, long-distance swimming, height adjustment, long jump, etc. Not suitable for the elderly. Old people should choose ways with less exercise, such as walking, dancing and jogging.
3. Do not exercise on an empty stomach.
Fasting exercise can easily lead to hypoglycemia, so the elderly should eat properly before exercise and pay attention to replenish water during exercise to avoid affecting their health due to lack of sugar and water.
4. It is best not to exercise alone.
Many old people have some big and small problems. If a person exercises without others around, it may seriously threaten life safety, especially for the elderly with heart disease. It is best to find three or two companions.
Step 5 pay attention to the amount of exercise
It's no shame that the old people are not as strong as before. This is the result of physiological laws. Never do exercises that exceed your physical strength because you don't admit defeat, and don't compete with others. Health is the most important thing.