The benefits of aerobic exercise for the elderly
Aerobics for the elderly, also known as disco for the elderly, is a set of fitness methods for middle-aged and elderly people with China characteristics, which focuses on external strengths and integrates sports, dance and music.
Aerobics for the elderly has a strong sense of rhythm, moderate amount of exercise, and fitness cultivates sentiment. Exercise all parts of the body. That is, exercise all muscles and move all joints. Beautiful music has a good effect on the nervous system, and activities under aerobic metabolism are beneficial to the internal organs. It can also strengthen the body, lose weight and treat diseases.
Middle-aged and elderly people's calisthenics are accompanied by music, such as stretching their arms, shrugging their shoulders, swinging their hips and jumping and kicking, similar to western disco. The movements are generous, and it usually takes 30 to 40 minutes to complete a set of exercises. During exercise, the exerciser keeps stretching his arms, bending his legs, swinging his hips and shrugging his shoulders.
Although the intensity of exercise is not great, the amount of exercise is moderate or above, which consumes a lot of heat energy. During the activity, the muscles of the head, neck, shoulders, back, waist and buttocks, abdomen and limbs, ligaments and all parts of the body can be exercised. At the same time, with the activities of various parts of the body, the functions of internal organs are also exercised accordingly. It has a good effect on blood circulation, respiration, endocrine and nervous system.
Active physical and mental calisthenics for middle-aged and elderly people turn fitness exercise into entertainment. Sweet music and beautiful dance give people great psychological satisfaction, and it is easy for people to forget all their troubles and unhappiness, which is good for both body and mind.
Middle-aged and elderly people do exercises in a natural, elegant and expressive posture, and fully combine aerobics with dance. In the exercise with clear rhythm, moderate amplitude and brisk stretching, exercising the bones of the whole body and every muscle of the neck, chest, waist, abdomen and buttocks will have a positive effect on the proportional balance of the body.
For example, the muscles of trunk and limbs are enlarged and strong; Reduce the fat deposited in the waist and abdomen; Make chest and hip muscles plump, firm and curved. Middle-aged and elderly people insist on doing morning exercises, which can achieve satisfactory results in preventing obesity, emaciation and hunchback.
What are the benefits and functions of aerobics?
1, shaping physical beauty
Aerobics has exercise value, first of all, form, which is divided into posture and body shape. Posture is our usual behavior. Then the body shape is the external form of our body. Now people like the perfect figure. Aerobics can change our body shape very well, but training is tiring, which is not suitable for the elderly to exercise a lot, but moderate exercise is still very good.
2. Improve health and beauty
Aerobics has physiological value, health is a normal physiological function, and there is no pathological change and pathology. However, with the development of economy and social progress, modern health is not only physical health, but also psychological and behavioral health. Aerobics is an aerobic exercise. Aerobics is characterized by low intensity, high density and easy control of exercise. Therefore, in addition to good fitness effect for normal people and healthy people, it is also an ideal medical means for some patients, the disabled and the elderly.
3. Relieve mental stress and entertain body and mind.
Aerobics has many psychological functions of value. With the development of the times and the progress of society, people enjoy the comfortable life and various conveniences brought by science and technology, but at the same time, they are also under mental pressure from all sides. Exercising aerobics to relieve stress has a good effect of entertaining body and mind, and aerobics has many benefits to the body, especially physical and mental health!
What are the precautions for aerobic exercise?
1, step by step
At the beginning, we should take a step-by-step approach, so that the body and lower limbs have enough time to adapt. Don't do it for too long at first, 10 minutes is appropriate.
Warm-up and proper stretching before walking are very important, especially moderate stretching of lower limbs. When it is cold, keep warm for a long time and put on more clothes. Measure your pulse rate per minute before and after walking and record it for reference. After long-term exercise, cardiopulmonary endurance will be enhanced, heart rate will be reduced, and the heart rate will return to normal faster after exercise.
Beginners should do it two or three times a week, and the next day is appropriate. Then you can increase the number of times appropriately until you feel the right amount. Don't force it.
2. Hygiene and health
After aerobic exercise, you should change your sweaty clothes in time to avoid catching cold, especially after exercise in air-conditioned rooms, and do some stretching exercises before taking a bath.
People who often do aerobics should pay attention to their feet and often trim their toenails. Exercise sweats a lot in hot weather, and sweat stays in the toe seam, which is easy to breed bacteria, so keep the foot plate dry at all times.
Step 3: Suitable clothes
When doing aerobics, you should wear well-fitting and sweat-wicking aerobics clothes, and don't wear ordinary leather shoes barefoot. Fitness shoes should have thicker footpads to reduce the vibration caused by the impact between feet and the ground. Don't be too soft, you can use a half-height tube to protect your ankle.
4. Women should pay attention to the following points.
1 Wear a bra when doing exercises, especially those with strong support.
2 do exercise during menstruation, and don't exercise too much.
Women who have no exercise habits should not start doing aerobics during pregnancy. Even women who have the basis of aerobic training need to consult a doctor during this period to decide whether to continue aerobic training.
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