Women and the elderly have a simple weekly fitness plan. Everyone knows that exercise has many benefits, but we should also pay attention to the fact that excess and deficiency are equally harmful to health. Scientific, safe and effective exercise is the key. Let's take a look at the weekly simple fitness plan for women and the elderly.
1 weekly simple fitness program for women and the elderly. Studies have found that strength exercise can enhance the body's ability to degrade food and stabilize blood sugar.
Many old people and women will choose to take a walk, jog, do exercises, play Tai Ji Chuan and other aerobic exercises, which are characterized by low intensity and long duration, and avoid lifting dumbbells, barbells and playing some strength bodybuilding equipment, thinking that it is a "strenuous exercise" played by male chauvinists. However, the study found that strength exercise is beneficial to nutritional metabolism. Sports experts believe that this kind of exercise can protect human joints and prevent osteoporosis, which is of great significance to the elderly and women. However, attention should be paid to avoid excessive load and exertion during exercise.
Strength exercise can prevent the elderly from falling.
A study published in the American Journal of Sports Science and Medicine found that people who do aerobic exercise and strength exercise at the same time consume less calories every day than those who only do aerobic exercise. Strength exercise can enhance the body's ability to degrade food, stabilize blood sugar, and seem to enhance satiety-all these factors will reduce people's desire for high-sugar food.
Strength training is the process of muscle decomposition, rest and reconstruction. Dr Vanessa Rice, a sports physiologist in australian catholic university, said that when you lift weights, the protein in your muscles will break down, and your metabolism will accelerate in the next 24 hours. After the exhausted protein recovers, your muscles become bigger and stronger.
Strength training can not only help you get a good figure, but also improve your motor function and protect your joints from wear and tear. Rice believes that sitting at the table all day will lead to hunchback posture, increase the load on the spine, and lead to osteoarthritis and facet joint wear and strain. Strength exercise can keep a straight posture and reduce injuries, which is of greater significance to the elderly. Studies have found that strength exercise can prevent the elderly from falling. For women, strength exercise is also of great significance to prevent osteoporosis.
Exercise 3 large muscle groups every week.
Sun, a bodybuilding coach in Guangzhou, believes that the earlier strength training starts, the better, and it is very beneficial from any age. He suggested doing strength exercises three times a week, aiming at different major muscle groups, such as chest muscles, back muscles and leg muscles. Take time to warm up and relax before and after exercise. In order to avoid injury, you should do active stretching before exercise and static stretching after exercise for about 5 minutes each time.
Old man:
Monday chest exercise: 8~ 15 supine dumbbell. Essentials: Lie on your back on the stool, hold the dumbbells on both sides of your chest with both hands, lift them hard, then slowly descend to an angle less than 90 degrees between your upper and lower arms, and then push them hard.
Back training on Wednesday: dumbbell leg bending 10~ 15 times. Essentials: Hold the dumbbell with both hands, stand with your legs shoulder-width, keep the angle between the big leg and the small leg at 120 degrees, hold your chest out and abdomen in, and when your upper body slowly descends to be parallel to the ground, pull the dumbbell up hard until your body is completely straight. The muscles of the whole body must be tense, and the dumbbells must be close to the body.
Leg exercise on Friday: 6~ 15 weight-bearing squat. Essentials: Hold dumbbells in both hands, stand with your legs shoulder width apart, hold your chest out and abdomen in, squat down until your thighs are parallel to the ground, and stand up straight.
Woman:
Monday chest exercise: 8~ 12 dumbbell bird. Essentials: Lie on your back on a flat floor or stool, hold the dumbbells on both sides of your chest with your fists inward, spread them out slowly until your upper arm is parallel to the ground, and then forcibly clamp them in the middle, just like hugging your lover.
Back exercise on Wednesday: Goats stand up 12~ 15 times. Main points: Stand with your legs shoulder-width, put your head with your hands crossed, lower your upper body to be parallel to the ground, and stand up straight.
Friday leg and hip exercises: 10~ 15 straight leg hard pull. Essentials: Hold dumbbells or barbells with both hands, stand with your legs shoulder-width, straighten your legs, hold your chest and abdomen, slowly lower your upper body to be parallel to the ground or lower, and pull up dumbbells or barbells hard until your body is completely straight.
Weekly Simple Fitness Program for Women and the Elderly Category 2 1: Basic Physical Activities
Including climbing stairs, doing housework, shopping, walking the dog, etc. It is recommended that the activity last for more than 30 minutes and can be carried out every day.
The second category: stretching.
Including aerobics, stretching and so on. It is suggested that each movement lasts for 30 seconds, with 6 ~ 10 movements per day, and can be carried out for 3 ~ 7 days per week.
The third category: aerobic+leisure sports
Including swimming, mountaineering, billiards, badminton, tennis and so on. Do these activities for more than 20 minutes each time, 3 ~ 5 days a week.
The fourth category: strength training
Including semi-squat, squat, sit-ups, push-ups, etc. 8 ~ 12 times as a group, each time 1 ~ 3 times, 2 ~ 3 days a week.
The fifth category: static activities
Including sitting in the office, watching TV, playing games and so on. To minimize and shorten the time of such activities, it is best not to last more than 60 minutes.
Different people have their own exercise plans. For working middle-aged people and retired people, you can arrange a week's exercise plan respectively.
One-week fitness plan for middle-aged people
Many so-called geriatric diseases do not occur until old age, and most of them begin in middle age, but the early symptoms are not obvious and are ignored.
The most important thing of exercise prescription for middle-aged people is to arrange the time reasonably and make full use of the rest time at night, weekend and work to achieve the best effect. In addition, the formulation of exercise prescription should conform to the physical standard of middle-aged people and combine with personal situation.
According to the requirements of scientific fitness, the safe exercise intensity of middle-aged people should reach 70% ~ 85% of the maximum heart rate or 50% ~ 70% of the maximum oxygen uptake, that is, the heart rate of 30 ~ 39 years old is 140 ~ 150 beats/min, and that of 40 ~ 49 years old is123 ~. The heart rate of healthy middle-aged people aged 40-60 should reach 65438 030 beats/min, but not more than 65438 060 beats/min.
1, aerobic exercise
Frequency and intensity: It is recommended to exercise with moderate intensity at least four days a week, or exercise with greater intensity three days a week, or exercise with a combination of moderate intensity and greater intensity three to four days a week.
Time: Moderate intensity exercise lasts 40-60 minutes every day, lasting more than 20 minutes each time, and accumulating 200-300 minutes every week; Or accumulate 80 ~ 120 minutes of intensive exercise every week; Or a combination of the two.
Project: Choose exercise with relatively small heart load. Moderate-intensity sports include brisk walking, swimming and ballroom dancing; High-intensity sports include running, weight-bearing hiking, aerobics, fast riding, skipping rope and so on.
2. Strength movement
Frequency: at least 2 days per week, with intervals greater than 1 day.
Strength: medium strength or greater.
Time: not less than 20 minutes each time, 40 ~ 50 minutes per week.
Project: comprehensive whole-body training. By planning simple and basic movements, you can basically achieve your exercise goals. You can use belly roll, flat support, supine leg lift, push-ups, bobby jump and so on.
3. Flexibility training
Frequency: at least 3 days per week.
Strength: small strength.
Time: not less than 10 minutes per day, which can be carried out several times, each time not less than 5 minutes.
Event: Flexibility training can be used as warm-up and stretching training before and after exercise. Strengthen the flexibility of the main muscles involved in sports, such as bending the back of the leg, stretching the waist and stretching the back.
4. Balance training
Frequency: at least 1 day per week.
Strength: small strength.
Time: not less than 10 minutes per day.
Events: Having good balance ability can not only improve sports performance, but also reduce the risk of injury during sports. You can use some gradual exercises, such as one-legged balance, one-legged swing, unstable surface one-legged pendulum, one-legged squat and so on.
One-week fitness plan for the elderly
Compared with middle-aged people, the biggest difference in exercise prescription for the elderly is the intensity of exercise.
If the scoring scale of 10 is used as the scoring standard of subjective exertion, 0 is equivalent to the exertion of sitting posture, 10 is equivalent to doing your best, the score of moderate intensity exercise is 5 or 6, and the score of greater intensity is 7 or 8.
Moderate intensity exercise causes a significant increase in heart rate and respiratory rate, while higher intensity exercise causes a significant increase in heart rate and respiratory rate.
0 1, aerobic exercise
Frequency: It is recommended to have moderate intensity for at least 5 days per week, or higher intensity for 3 days per week, or a combination of moderate intensity and higher intensity for 3 ~ 5 days per week.
Intensity: Subjective feeling: 5 points, moderate intensity 6 points, high intensity 7 points, 8 points.
Time: 30-60 minutes of moderate-intensity exercise every day, not less than 10 minute, preferably lasting for more than 20 minutes at a time, and accumulating150-250 minutes every week; Or accumulate 60 ~ 100 minutes of strenuous exercise every week; Or a combination of the two.
Project: You can't choose projects that put too much pressure on bones. Walking is the most common choice, and water sports or power bicycles are also good. These projects are superior to those that need to bear their own weight.
02, strength movement
Frequency: at least 1 day per week.
Strength: medium or small strength.
Events: progressive weight-bearing exercise or weight-bearing softening exercise (training 8 ~ 10 large muscle groups, with each group repeating 10 ~ 15 times), stair climbing exercise or other strength training involving large muscle groups.
03, flexibility training
Frequency: at least 2 days per week.
Intensity: moderate intensity, with subjective feeling reaching 5 points and 6 points.
Event: Any activity to maintain or improve the flexibility of the body can stretch the main muscle groups of the body, and static stretching is better than exercise stretching.
04. Balance exercises that are easy to fall or move.
Frequency: 2 ~ 3 days per week is recommended.
Strength: small strength.
Time: not less than 20 minutes a day.
Project:
(1) Reduce its supporting force by gradually increasing the difficulty of movement (such as standing on two feet, standing alternately with two feet and one foot, and standing on one foot).
② Dynamic exercise can change the center of gravity of human body, such as walking with front and back feet alternately or pedaling a bicycle.
③ Muscle group stress posture exercises, such as heel standing and toe standing.
④ Reduce sensory output, such as standing with eyes closed.
⑤ Taiji Chuan.