What aerobic exercises are suitable for the elderly? There are still some things we need to pay attention to when warming up. Many people choose this sport when they lose weight. Regular exercise is conducive to enhancing our cardiopulmonary function. The importance of sports to the three highs is self-evident. Let me show you some aerobic exercises suitable for the elderly.
What aerobic exercises are suitable for the elderly? 1 Walking: Walking refers to a kind of walking exercise that reaches the specified intensity and time, thus realizing the exercise of cardiopulmonary function and the regulation of immune function. It is the simplest and most lasting aerobic exercise, suitable for all ages, and is known as the "mother of sports". When walking, the lower limbs support the weight, and the joints and muscles of the upper and lower limbs coordinate with other parts of the body, so that all parts can be exercised; At the same time, it strengthens myocardial contraction, increases cardiac output and increases blood flow in various tissues. Walking every day has a positive effect on improving cardiopulmonary function and delaying joint degeneration of lower limbs.
Jogging: Jogging, also known as fitness running, is a long, slow and long-distance aerobic exercise. This sport has simple technical characteristics and is not limited by venues and equipment. It can be practiced in track and field, highway, Woods, parks and track fields, and it is one of the mass sports activities in China. For middle-aged and elderly people, jogging can not only improve the sports quality such as speed, endurance, dexterity and coordination, but also delay the aging of sports organs and internal organs, and maintain vigorous energy and physical strength. It is a good way to prolong life, keep fit and get rid of diseases.
Tai Ji Chuan: As a traditional sport in China, Tai Ji Chuan has been proved to be a good sport in long-term practice, and it is also a prescription for preventing and treating diseases. Practice Taiji to preach "meaning is not hard" and "meaning goes with you", and guide actions with ideas. At this time, the cerebral cortex is not only related to exercise,
The central and second signal systems are highly excited, and most areas of the cortex are in a state of extensive inhibition. The negative induction of the excitement of the motor center to the surrounding areas can inhibit the pathological excitement of chronic diseases and alleviate or even cure the original diseases.
It is our responsibility to take care of the elderly, who do sports. If they want to be healthy, they must have a scientific method, a good habit and a good method. It is better to eat well, get nutrition from food and keep exercising every day. Over time, they will make their bones and muscles strong and have a healthy old age. Remember to pay attention to your health.
What aerobic exercise is suitable for the elderly? Aerobic exercise has many benefits for middle-aged and elderly people.
Insisting on aerobic exercise is very important for the elderly to prevent aging. It can effectively stimulate blood circulation and respiratory system, improve cardiopulmonary function, thereby improving resistance, preventing arteriosclerosis and reducing the incidence of cardiovascular and cerebrovascular diseases.
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Wang, a national first-class fitness coach, said that general aerobic exercise includes running, swimming, brisk walking, Tai Ji Chuan and small ball games. However, with the increase of age, some exercises with heavy cardiopulmonary load are no longer suitable for the elderly, especially those who are weak or have no exercise habits before. If the intensity of exercise exceeds the endurance of the body, it will not be worth the loss, and it may even be dangerous. In addition, most aerobic exercises are full-body exercises including lower limbs, which will increase the load and wear of the knee joint and are not suitable for many friends with arthritis.
How do the elderly do aerobic exercise?
Aerobic exercise is not limited to whole body exercise. Wang explained that all exercises that can effectively stimulate heart and lung function have the same effect. Here, I recommend a kind of running to exercise your arms. As the name implies, arm running is the movement of the arm, such as cutting hands, drawing circles, high-fiving, throwing the ball and so on. Compared with other sports, it is milder and safer, with zero loss to hip and knee joints. It can also be done sitting or lying down, which is very suitable for elderly friends who are weak, older, have arthritis or just started to participate in physical exercise.
Wang stressed that elderly friends should pay attention to the following three points, and arm running can achieve the effect of aerobic exercise. 1. Time: The minimum time for continuous and uninterrupted exercise is 15-20 minutes, which can be extended appropriately if physical conditions permit. 2. intensity: the elderly should control the intensity to 60% of the maximum intensity, limited to feeling a little tired. If you don't feel tired, you can't achieve the exercise effect. Breathe a little, the intensity is too high. 3. Heart rate: Appropriate heart rate =(220- age) ×60%. You can measure your heart rate in the middle of the previous exercises, feel the feeling and exercise intensity of your body at a suitable heart rate, and then exercise accordingly. High-five, throwing the ball, drawing Tai Chi circle, imitating bird wing flight and imitating boxing are all recommended arm-running movements, which can be freely matched.