Usually, the elderly dance or play Tai Chi, and there are many leisure exercises. However, if you only know to keep up with the trend, but don't waste time learning scientific methods, it is gain and loss! It is a good way for the elderly to strengthen their resistance through physical exercise and die halfway. However, some old people do not pay attention to the ways and means of exercise and fitness. As a result, instead of making them healthy, they have some discomfort. In the final analysis, it has a lot to do with their lack of concentration during exercise.
Ten points should be kept in mind when advocating 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, the elderly should be sensitive and diverse, not single and inflexible. You can choose one or more from Yangko, Tai Ji Chuan, disco for the aged, simple gymnastics and gateball. In addition, you can choose to walk Walking is also a good way to exercise. Regarding the very old people, they should mainly walk, and the walking time should not be too long. It is advisable to walk for 30 minutes every day.
3. Stop the simple warm-up before stopping the formal physical exercise. Don't stop strenuous exercise at first to avoid accidental injury. Do strenuous exercise first, then stop strenuous exercise. Old people are not suitable for strenuous exercise, which is not conducive to fitness.
Don't stop exercising immediately after a meal, especially after a full meal. At this time, the stomach is in the stage of high digestion, and a large amount of blood flows to the stomach. Stopping physical exercise at this time will disperse the blood in the stomach, which may cause abdominal pain or sudden abdominal pain.
5, morning exercise, try not to exercise too much. Many people like to exercise in the morning, but in the morning, people's sympathetic nerves are highly excited and coronary artery tension is high. It is best to choose afternoon and evening exercise.
6. 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 exercising one muscle group alone, the above compound exercise action can be applied to more muscle fibers.
7. Gradually increase the weight of exercise, change the number of exercises in each group or incorporate some tricks, such as separating arm flexion from lunge. Or challenge the balance of the body and complete the arm bending when standing on one foot.
8. 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 are used to doing the same movements. In order to strengthen muscle endurance, the simple way is to shorten the rest time between each group of exercises or increase the number of exercises.
9. Ensure the recommended amount of exercise for the elderly, that is, moderate-intensity exercise of 150 minutes per week, which can be synthesized into 20 minutes each time and 7 times per week; 30 minutes each time, 5 times a week; Or 50 minutes each time, 3 times a week; Just sweat lightly, 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 sensitive.
10, don't be reluctant. 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. If you have high blood pressure and back injury, don't do high-intensity strength exercise.