In the cold winter, people can choose appropriate outdoor sports to exercise, but in winter, the elderly who like fitness must pay more attention. The following are some points that the elderly should pay attention to in winter fitness.

The place that the elderly should pay attention to in winter fitness is 1 exercise time-the air cleanliness in winter morning is very poor, especially before 8 am, so the best time for exercise is around 10 am.

Sports venues-it is not advisable to exercise in the courtyard full of soot and dirty air. You should choose a sunny and sheltered place to exercise (it is not advisable to exercise outdoors when there is fog). If you choose indoor exercise, you should pay attention to ventilation and keep the indoor air fresh.

Exercise-Choose sports suitable for the elderly according to their own conditions, such as walking, jogging, cycling, playing Tai Ji Chuan, etc. In addition, it should be noted that warm-up activities, such as stretching, bending and squatting, must be done before exercise. Otherwise, it will easily lead to sprains, abrasions, fractures, etc.

Other matters-the elderly, because of their weak constitution and poor thermoregulation ability, wear bloated clothes, sweat during exercise and catch a cold, so they should take off their clothes as appropriate with the increase of activity; The degree of exercise is to feel comfortable, and excessive exercise will lead to bone damage;

In addition, don't take a hot bath immediately after exercise, because exercise makes the blood vessels of muscles expand and the blood flow increases, while the blood vessels of internal organs contract accordingly to maintain the blood flow of muscles. At this time, taking a hot bath will make the blood flow of skin and muscles increase continuously, while the blood flow of internal organs, especially the brain, decreases, which is prone to cerebral ischemia and fainting.

Don't exercise with illness-if you have angina pectoris in winter exercise, stop exercising immediately, don't be nervous, sit down or rest in a semi-recumbent position for a while, and if the pain is not relieved, take nitroglycerin 1 tablet under your tongue to relieve the pain; If the elderly have frequent cough, excessive phlegm, sore throat, stuffy nose, dry throat, runny nose, fever or chest tightness (a sign of asthma) recently, don't take strenuous outdoor physical exercise, just take a walk, do exercises and other minor activities.

Don't stand on your head when the elderly do morning exercises. It is not advisable to hunch over for a long time; It is not advisable to bend forward suddenly; It is not advisable to do somersaults, splits and other big moves; Don't hold your breath, don't squat and stand up quickly and repeatedly; It is not advisable to run and wait.

Places that the elderly should pay attention to in winter fitness 2 Suitable endurance events.

According to experts, in order to achieve the effect of comprehensive physical exercise, elderly friends should choose endurance events when doing fitness exercises.

Aerobic endurance exercise, resistance strength exercise and stretching and flexibility exercise are three types of fitness exercises. Aerobic endurance sports (including walking, brisk walking, cycling, running on the treadmill, aerobic dance, aerobics and light ball games, etc.). ) is mainly to improve and enhance the aerobic working ability of human body.

Resistance strength exercise is a kind of exercise with the main content of strengthening strength and keeping fit, such as using dumbbells, barbells, springs and rubber bands to carry out weight-bearing or resistance exercises. Stretching and flexibility exercises are mainly to adjust breathing rhythm, such as slow-paced aerobics, medical gymnastics and various health qigong.

But be careful not to exceed the intensity of exercise load when exercising. The average person's exercise load intensity is equivalent to 60%-85% of his maximum heart rate (that is, 220- age), while the elderly are more suitable for 0.60%-75% of his maximum heart rate, that is, 120- 160 beats per minute.

Walking, fitness running, swimming, cycling, mountain climbing and fitness dancing are often used in endurance fitness exercises. You can also play tennis, gateball and golf if you have the conditions. You can also choose Qigong, Tai Ji Chuan and Taiji Sword. There are also natural sports (such as sunbathing, air bath, cold water bath, etc.). ) and medical physical exercise that can improve the physical and mental health of the elderly.

While carrying out endurance fitness exercise, we should also carry out some strength exercises to alleviate the decline of muscle strength of the elderly. When the elderly exercise, the amount of exercise can be controlled by the pulse change and recovery time immediately after exercise. The appropriate amount of exercise for the elderly can be grasped by the formula of "170- age", that is, the pulse reaches 1 10 times/minute immediately after exercise, and it is more appropriate for the pulse to return to a quiet level within 5- 10 minutes.

Choose the right exercise time

Old people should pay attention to arranging exercise time reasonably according to their biological rhythm cycle and daily rhythm. For example, the exercise time of patients with hypertension is better in the daytime than in the morning and evening, mainly because the onset of cerebral hemorrhage is often more in the morning and evening, and less in the daytime. Studies show that the blood viscosity of human body increases significantly from early morning to 8 am, and the time for cardiovascular patients or middle-aged and elderly people to exercise should be avoided before 8 am.

In addition, fasting exercise has adverse effects, especially on insulin-dependent diabetes, which may lead to the risk of hypoglycemia. In addition, attention should also be paid to adding appropriate amount of sugar water before exercise to prevent dehydration; It is not advisable to exercise immediately after meals, so as not to affect digestion and absorption;

Don't sit or lie down immediately after exercise, so as not to cause "gravity shock" or other uncomfortable feelings, and you can't swim or take a cold bath immediately; Generally, rest for more than 30 minutes after exercise (rest for more than 45 minutes after heavy exercise) before eating, and avoid eating cold food immediately after exercise.

What should the elderly pay attention to in winter fitness 3 1, don't exercise on an empty stomach.

Exercise needs energy. The main energy source of fasting exercise depends on the decomposition of fat. At this time, the concentration of free fatty acids in human blood increases obviously. Due to the decrease of myocardial capacity in the elderly, the toxicity of excessive fatty acids often leads to arrhythmia in the elderly, which increases the triglyceride synthesized by the liver and will cause and aggravate coronary heart disease and arteriosclerosis in the elderly. Therefore, it is better to eat something and drink a cup of boiled water in the morning exercise.

2. Don't "slam the brakes" after exercise.

When people exercise, the blood supply of lower limb muscles increases sharply, and at the same time, a large amount of blood flows back to the heart from the lower limb along the vein. If the exercise stops suddenly, the blood in the lower limbs is blocked, and the blood flowing into the heart is insufficient, it will cause dizziness, nausea, vomiting and even shock, and the consequences are more serious for the elderly. So we should continue to do some slow relaxation activities after exercise.

Don't get up too early

"Smelling chickens and dancing" is not desirable for the elderly. Because middle-aged and elderly people can have myocardial infarction, ischemia, arrhythmia and other diseases, the morning is a high incidence period. If you exercise at this time, it will lead to accidents and even sudden death.

4. Don't engage in fatigue tactics.

Excessive exercise often destroys the balance of internal and external movements of the human body, resulting in some physiological dysfunction. People who usually do little exercise must have an adaptation process to their own functions such as heart, lungs and joints, and the effect of quick success and instant benefit can only be counterproductive.