What are the benefits of fitness for the elderly? We must do enough warm-up exercises before strenuous exercise. People with diseases are not suitable for sports. Proper exercise can help us reduce stress. This exercise can greatly improve our posture. What are the skills to share the benefits of fitness for the elderly now?
What are the benefits of fitness for the elderly? 1 1. One of the benefits of fitness for the elderly is to maintain 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. The second benefit of fitness for the elderly is that 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. The third benefit of fitness for the elderly has 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. Other benefits of fitness for the elderly.
4. 1, change your mood
Fitness can make your mood better. Endorphins in the brain can make us feel happy, release anxiety and stress, and feel happier and more relaxed!
4.2, help sleep
Fitness can help us sleep better. According to the latest research of the National Sleep Foundation, 67% people who have fitness habits have better sleep quality at night than those who have no fitness habits, no matter whether the exercise time is in the morning, noon or night!
4.3, enhance memory
We all hope to have a good memory to face work problems or exams. The latest research published in the Journal of Brain Behavior Research shows that aerobic exercise can increase the content of memory-related hormones in the blood!
4.4, reduce cancer
At present, the exact mechanism of reducing cancer risk by exercise is not clear, but according to the statistics of the National Cancer Institute, people who exercise regularly have a lower risk of cancer!
How to keep fit scientifically
1, which conforms to the monitoring principle: times+intensity+time.
FIT is the abbreviation of frequency, intensity and time, and it is the basic monitoring principle that people must adopt when engaging in health-oriented sports.
2. Heart rate monitoring
Expected temperature rise. When the human body is sick, it is accompanied by an increase in body temperature, which is 65438 0℃, and the pulse of children is 65438 05-20 beats/min. Adult increase10-15 times/minute. Therefore, when people feel unwell, we can judge whether they have a fever by measuring whether the quiet pulse increases.
3. Overload principle and 10% principle
Overload principle refers to the stimulation of the body or specific muscles in sports, which is stronger than that of non-exercise or adaptation. The development of aerobic endurance level can achieve the goal of overload exercise by increasing the number of exercises per week, the duration and intensity of each exercise.
4, the principle of step by step
The role of physical exercise in strengthening physical fitness and promoting health is gradually improving. This principle requires that the exercise load should be gradually increased when doing physical exercise or developing a certain physical health quality.
Fitness method
1, swimming: swimming can exercise the whole body without putting pressure on joints and muscles. People with muscle and joint problems are often recommended to swim. Swimmers exercise at their own pace, starting with a small amount of time and gradually lasting for 30 minutes. If the main purpose of exercise is to lose weight, swimming is not the best choice.
2, cross-country skiing: cross-country skiing can exercise the upper body and legs. Now there are simulated cross-country skiing, but this kind of machine needs more coordination than actual skiing.
3, boating: boating can make the big muscles of the legs, shoulders and back strong and protect the back from injury. More people use rowing machines instead of rowing on water.
4. Endurance training: Endurance training is an aerobic exercise to build a strong body and muscles. In similar intensity exercise, endurance training will make muscles strong, but it will not improve heart function.
What are the benefits of fitness for the elderly? 1. Improve metabolism.
Long-term fitness exercise for the elderly can make their muscles contract. At this time, the cell tissue of the body will accelerate metabolism, promote blood circulation and help the body excrete toxins.
Second, prevent cardiovascular and cerebrovascular diseases.
Sticking to fitness exercise can promote blood circulation and avoid arteriosclerosis. Once angiosclerosis and blood circulation problems occur, it may lead to a series of problems in arteries and hearts, and even lead to cardiovascular and cerebrovascular diseases.
Third, let yourself be energetic for a long time.
Some elderly people will always feel listless after entering a certain age, and even some people will always feel lack of qi and blood because of physical weakness. However, if you insist on physical exercise at ordinary times, you can improve your immunity and make yourself more neutral, so that you can not look like a mental illness.
Fourth, help control weight.
Most people will become fat after entering a certain age because of the decrease of body basal metabolism, and once the elderly are overweight, it is easy to cause various cardiovascular and cerebrovascular diseases. Therefore, adhering to physical exercise at ordinary times can keep their weight within the normal range and avoid problems in body organs caused by obesity.
Therefore, it is suggested that the elderly should not always stay at home, but often go out for a walk to make their bodies healthier.