The benefits of fitness for the elderly, people will have various physical problems when they are old, in order to be healthy, the elderly can exercise properly. Let's share the benefits of fitness for the elderly, and interested friends will learn about it.
Benefits of fitness for the elderly 1 benefits of fitness for the elderly
1, keep the normal tension of the whole body muscles.
The normal muscle tension of human body is often in a state of slight contraction. In this state, although the muscles are working, the consumption is minimal and the amount of oxygen needed is very small, so it is not easy to produce fatigue. Normal muscle tension can not only promote the metabolism of whole body tissues and cells, but also promote blood circulation. With good blood circulation, oxygen, nutrients, hormones and other chemicals can effectively supply tissues and cells, take away various products and excretions of tissues and cells, and keep tissues and cells in the human body active all the time.
2. It is beneficial to the function of cardiovascular system.
Although the heart is the main organ to maintain blood circulation in the whole body, it is not the only functional organ. In addition to the above muscle tension, the elasticity of aorta, the activity of peripheral vein and its valves, and the diaphragm between chest and abdomen also participate in the function of pumping out and recovering blood like a water pump. In this way, the blood in the peripheral veins, especially in the veins of the two lower limbs, will not stagnate and coagulate, causing phlebitis or more serious venous blood.
3. Have a good influence on the spirit
Regular moderate physical exercise (defined as the amount of physical exercise between mild and intense, which can cause fatigue) can cause mild fatigue. This can relieve tension, anxiety or excessive concentration; In this way, people can quickly calm down to rest or take a nap.
4. Improve the function of digestive system
Exercise can promote appetite and relieve spasm of esophagus and stomach, on the one hand, it can avoid esophageal achalasia or gastric ulcer; On the other hand, it can also promote defecation.
You can control your weight.
Keeping regular exercise can control obesity or lose weight without imposing food quantity. This is beneficial to avoid atherosclerotic heart disease or brain accident.
Benefits of fitness for the elderly 2 principles of fitness for the elderly
1, pay attention to exercise that contributes to cardiovascular health.
Such as swimming, jogging, walking, cycling and so on. Experts believe that since cardiovascular disease has become the first killer threatening the elderly, it is particularly important for the elderly to exercise cardiovascular consciously. In order to ensure effective cardiovascular exercise, experts suggest that qualified elderly people should do different types of exercise for 30 to 60 minutes three to five times a week, with intensity ranging from mild to mild, that is, increase their heart rate by 40% to 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. Strength training includes static training, such as golden rooster independence, high standing position and static squat, which are indispensable strength exercises for the elderly.
3. Pay attention to keep the balance of physical exercise.
Moderate exercise is very important for the elderly. But no sport can practice all the contents of physical fitness. The balance of physical exercise should include moderate and low intensity aerobic exercise, muscle and ligament stretching exercise, dynamic and static strength training and other aspects of exercise. The collocation content depends on personal conditions such as age, illness, and original physical fitness level.
Old people and people who are weak should also take part in sports.
The traditional concept holds that the elderly (generally 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 those sports with high safety and little side effects, such as walking instead of running and swimming instead of aerobic exercise.
5. Pay attention to the psychological factors related to sports.
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 making a fool of themselves, and depression due to failure to achieve their predetermined goals). ), so that the exercise can not achieve the predetermined fitness effect, or make the elderly bodybuilders give up halfway. In view of this, when making a scientific fitness plan for the elderly, fitness coaches should also pay attention to their possible negative emotions and promote them to maintain good thoughts and emotions.