Research shows that jogging can enhance respiratory function, increase vital capacity and improve human ventilation. Compared with jogging, jogging can provide 8~ 12 times more oxygen. Oxygen is essential to maintain human life activities, and the ability to absorb oxygen directly affects the cardiopulmonary function. Generally speaking, the elderly have low oxygen absorption capacity, but exercise can improve their oxygen absorption capacity.
The maximum oxygen uptake of the elderly who practice jogging is not only significantly higher than that of the elderly who do not exercise, but also higher than that of the elderly who participate in general exercise. Jogging can strengthen and thicken the heart muscle, which has the function of exercising and protecting the heart. The heart size and function of the elderly who have been jogging for many years are the same as those of the 20-year-old who have not participated in exercise. This is because long-term exercise improves myocardial nutrition, makes myocardium developed and improves its function.
The benefits of jogging for the elderly
Nowadays, many elderly people are popular in sports and fitness, and jogging is one of the favorite sports for the elderly. What are the benefits of jogging for the elderly?
1, enhancing cardiopulmonary function
Research shows that jogging can enhance respiratory function, increase vital capacity and improve human ventilation. Compared with jogging, jogging can provide 8 ~ 12 times more oxygen. Oxygen is essential to maintain human life activities, and the ability to absorb oxygen directly affects the cardiopulmonary function. Generally speaking, the elderly have low oxygen absorption capacity, but exercise can improve their oxygen absorption capacity. The maximum oxygen uptake of the elderly who practice jogging is not only significantly higher than that of the elderly who do not exercise, but also higher than that of the elderly who participate in general exercise. Jogging can strengthen and thicken the heart muscle, which has the function of exercising and protecting the heart. The heart size and function of the elderly who have been jogging for many years are the same as those of the 20-year-old who have not participated in exercise. This is because long-term exercise improves myocardial nutrition, makes myocardium developed and improves its function.
2. Promote blood circulation
Jogging can accelerate the whole body's blood circulation, and also make the human body produce a kind of low-frequency vibration, which can exercise vascular smooth muscle, thus increasing the tension of blood vessels, removing the deposits on the blood vessel wall through vibration, and preventing the accumulation of blood lipids on the blood vessel wall, which is of great significance to the prevention and treatment of arteriosclerosis and cardiovascular and cerebrovascular diseases.
3. Promote metabolism
With the increase of age, the metabolic function of the elderly gradually declines. Regular jogging can speed up the metabolism in the body, delay the aging of body functions, and excrete excess toxins and other substances in the body through sweat and urine.
Step 4 relieve tension
In a competitive environment, if you don't eliminate the tension, mental and psychological pressure, you will always be at a disadvantage. Moderate jogging will reduce the psychological burden and maintain a good physical and mental state.
What essentials should the elderly master when jogging?
Before carrying out this exercise, we should pay attention to whether there are the following injuries: knee arthritis, chondromalacia of knee joint, spur of tibia and patella of knee joint, inflammation of medial and lateral collateral ligaments of knee joint, mild pain of achilles tendon, plantar myofascitis or periostitis, etc. If you have the above diseases, you are not suitable for jogging.
1, the choice of running shoes
Old people often don't pay enough attention to the quality of shoes during physical exercise. When exercising, they casually wear shoes. As usual, they wear cloth shoes, foam shoes and sneakers with thin rubber soles. Some people even jog in plastic shoes. This kind of shoes is not conducive to exercise, but also increases the burden on lower limbs and increases the chance of injury. Running shoes should be suitable for long-distance running, with thick soles, good cushioning, softness and wear resistance, and good ventilation.
In addition, the incorrect shape of legs and feet will cause uneven exertion during jogging, which can be corrected by insoles. In the case of O-legs, the inside and back sides can be raised; The high arch can pad the foot arch; Flat feet, you can pad your forefoot and heel; X-shaped legs can pad the outside of the foot and heel. This can reduce the burden on the lower limbs, thus reducing injuries.
2. Grasp the speed.
Old people must master the speed of jogging, and the simplest and most effective way to control the speed is to control the heart rate, that is, after running a certain distance, they can measure their own heart rate, and strive to control the heart rate during exercise at around 120 times per minute, with the highest not exceeding 130 times. If the measured heart rate is still low, you can increase the speed slightly. If it is too high, you must slow down. After a period of exercise, you should be able to control your heart rate at around 120 beats per minute.
Jogging should also pay attention to the following points:
Running method: The whole foot should land naturally, and the forefoot, heel and lateral sole should not land for a long time. In addition, pay attention to the coordination of upper limbs and the whole body.
Venue: Generally, flat land is a good long-distance running venue, but there are few such pavements in big cities, mostly cement and asphalt pavements, so you should wear shoes with thick soles and good cushioning. Cement floor, uneven gravel floor, downhill, up and down stairs, left and right inclined floor are not suitable for long-distance running exercise for middle-aged and elderly people, which is easy to cause chronic injuries and sprains.
Improve the effect: Middle-aged and elderly people who jog in track and field should pay attention to doing reverse running frequently to balance physical exercise.
Avoid emergency stop: You can walk uphill and slow down downhill to avoid emergency stop or sudden acceleration.
Surrounding environment: The air is clean and fresh.
Matters needing attention in jogging for the elderly
What are the precautions for jogging? Let's have a look.
1, avoid running in rainy days, after rain, after snow and foggy days.
Some old people are used to running and exercising, rain or shine, which is wrong. Cold rain on the exposed parts of the body can easily induce many diseases. If you run in foggy days, because the droplets contain pollutants, it is easy to inhale a lot of polluted air, which will lead to respiratory diseases and various allergic reactions. Besides, avoid running in the wind. Old people can walk in the wind and then run in the crosswind and leeward.
Don't run if you are in a bad mood.
Don't be competitive and irritable when jogging. When practicing running with peers or family members, don't be competitive. You should be calm and do what you can. If you are fidgety when running, stop.
3. Overweight friends should not choose to run.
Because overweight body will increase the burden on the knee and cause knee injury. Improper running methods may also lead to knee joint injury. Preventive measures are: on the one hand, don't run too much, on the other hand, pay attention to the correct running movements, take smaller steps and be as flexible as possible when landing; Pay attention to keep your knees warm in winter.
4. Older people with concealed diseases should not run.
Because running may cause potential diseases, for example, some elderly people have gallstone disease, but they have never been sick. Even after jogging, stones at the bottom of the gallbladder may fall to the neck of the gallbladder and cause colic.
Take a rest after running and pay attention to indoor air circulation.
Many elderly people enter the room after long-distance running exercise, and the original feeling of smooth breathing and comfortable lungs soon disappears, and then discomfort such as shortness of breath, chest tightness, dizziness and fatigue occurs. Probably because the temperature difference between indoor and outdoor is too large, the indoor air is not circulating. Therefore, the bedroom should be clean and dry, and the air should be circulated.
Knowing the benefits of jogging for the elderly will be of great benefit to the health.