At the age of 50, people's fitness needs begin to become strong, mainly for two reasons:
Fear of aging
The emergence of health problems
First of all, after the age of 40, people gradually began to realize the appearance of aging, the weakening of sports ability and the stiffness of lower limb joints, which made people afraid to do strenuous exercise such as running and jumping. At the age of 50, this situation will continue to deteriorate. In the face of aging, many people will choose to participate in fitness exercise, because fitness exercise can delay aging.
Secondly, people around the age of 50 will encounter health problems more or less, some have experienced very specific diseases, while others are in a sub-health state. The emergence of these situations makes many people have to take part in fitness exercise, because fitness exercise can be used as a means to maintain their bodies and keep themselves away from diseases and sub-health.
How should people in their fifties keep fit scientifically?
Although many people over the age of 50 have the idea of taking part in fitness, they will find many problems when they really practice it themselves. One is to choose exercise, the other is to choose the amount and time of exercise, and the most important thing is the lack of sports skills. So how can we keep fit reasonably and scientifically?
0 1 & gt； Choose a fixed time for physical exercise.
Exercise No matter what project you take, there is a premise that you need to stick to it for a long time. If you want to persist for a long time, you must have certain planning and regularity. Just like going to work, the working hours and off-duty hours are fixed, and the exercise is also fixed. If you want to persist for a long time, you must choose a fixed time to exercise, so as to better handle the relationship between life and physical exercise. Fitness people can choose evening or morning according to their spare time. Time is tight when doing morning exercises, and it involves eating breakfast.
02> Physical exercise must be sweaty to have a good fitness effect.
The content of physical exercise is varied, and everyone's preferences are also different. Common mass physical exercises generally include walking, running, dancing, Tai Ji Chuan, ball games, bicycles, fitness equipment and so on. After fitness friends find their favorite items, the first problem they encounter is the amount of exercise, because the amount of exercise is too small to play a role in fitness, so how much exercise is needed? There is a key point here, that is, no matter which fitness program you choose, you should at least practice until you sweat. From the experience, physical exercise can only play the role of exercise if it reaches the level of sweating.
03> Aerobic exercise is better than strength training.
Some friends prefer strength training in fitness. Common strength training includes push-ups, sit-ups, parallel bars, barbells, dumbbells and fitness equipment. Strength training is very useful for muscle training and shaping, but the problem of strength training is that the amount of exercise is small and the fitness effect is limited. In order to achieve good fitness effect, it is reasonable to choose aerobic exercise, or increase aerobic exercise at the same time as strength training. Most of the mass fitness programs mentioned above belong to aerobic exercise. Aerobic exercise is less difficult and more interesting than strength training. The biggest advantage is that the amount of exercise is relatively large and the fitness effect is good.
Running is the easiest aerobic exercise.
When choosing aerobic exercise, sake mainly focuses on running. Running is known as the king of physical fitness and also the king of aerobic exercise, because running can quickly create sports, and running is also a sport that all the people participate in. It is very easy to sweat when running, but 50-year-old friends should pay attention to the following points when running:
0 1 & gt； Just started running, the speed is 8~9, and the running distance is unlimited. Go when you are tired, keep running after breathing smoothly, and finally sweat. Hold on for about a month.
02> After one month, run at a pace of 8~9 for more than 1km in one breath, leave when you are tired, and run for more than 1km in one breath, and repeat for 2~3 times. Strive for the total running amount to reach 2~3 kilometers, and insist on 1~3 months.
03> 1~3 months later, run 3 kilometers at a pace of 8~9 for 3 months.
04> After getting used to running 3 kilometers in one breath, I began to gradually increase my speed, from 8~9 to 6~7.
Note: The ratio of running to rest for 3 times is 1, and that for running for 5 times is 2.
Persistence is the key to physical exercise.
When you see many people doing physical exercise every day, you may have an impulse to participate in it, but when you really start exercising, you will find that physical exercise is also very difficult, because the most difficult thing is persistence. In the process of physical exercise, not many people can really persist, so if you are really determined to do physical exercise, you must persist. As long as you can persist, you will get the health you want.
Finally, I wish my 50-year-old friend can find his youthful feeling through fitness!