Sixty-five years old is really not young, but if physical conditions permit, you can exercise by jogging. Jogging is the king of aerobic, its exercise intensity is moderate, it can play a good exercise effect, and at the same time it will not bring too much stimulation to the body, and the probability of sports injury is small.
But it's best not to jog at first. You can run step by step from walking, mainly to let your body have an adaptation process. If you jog as soon as you get up, you will often get hurt because the amount of exercise suddenly increases and your body can't bear it.
How to do it step by step? This process is a medium-speed walk ~ a brisk walk ~ a super jog ~ a jog, and gradually the intensity on the ground.
Remember, you must do warm-up exercises before each exercise, and you must do stretching exercises after exercise, which is of great benefit to the transformation of your body and the exercise process.
Walking at a medium speed is a little faster than our usual walking. We can walk for more than half an hour at a time, and then transition to fast walking when the body is fully adapted.
When walking fast, your heart rate is about 100 beats per minute. When walking fast, swing your arms alternately and don't leave the ground at the same time. Remember to use the core strength. The time for each brisk walk is gradually extended from the initial 30 minutes to 1.5 hours.
When you think you have successfully won the fast walk, you can try ultra-jogging. Ultra-jogging has entered the category of running, surpassing fast walking. When jogging, both feet have left the ground at the same time. The heart rate is about 1 10 times per minute, and the running time of each ultra-jogging is gradually extended from 20 minutes to 40 minutes.
After 3 to 4 months of ultra-jogging, you can transition to jogging. When jogging, your heart rate should be between 60% and 80% of the maximum heart rate, and it is best for a 65-year-old to control the heart rate at around 120 beats/minute. When jogging, you should feel that you can talk while running and breathe smoothly through your nose and mouth. After running, you have no obvious fatigue and impulse to run.
If all goes well, most people of your age will be able to jog smoothly after a transition of about half a year. But in the process of long-term jogging, you must remember to control your heart rate, and don't blindly follow the trend to pursue speed and running. After all, the age is not small. If there is a good thing, it will not be worth the loss.