? Do a hundred tests first? Walking is a world-recognized scientific fitness method, which has been around for a long time by the World Health Organization? The best exercise is walking? Said. A scientific walk? 357? Principle. ? Three? It's a 30-minute walk with a journey of 3 kilometers. ? Five? Exercise five times a week. ? Seven? It means that the heart rate plus age during exercise is 170 beats/min.
Walking posture
When walking, you should have a correct posture, your head should be straight, your eyes should be flat, and your trunk should be naturally straight. This posture is conducive to the circulation of qi and blood. When walking, the body's center of gravity moves forward, when exhaling, use a little force, and when inhaling, it is natural. The walking speed depends on the individual's specific situation, and walking about 80 meters per minute has the most obvious effect of disease prevention and fitness.
Walking style of the elderly
The infirm should stride forward with open arms. If they walk too slowly, they will not be able to keep healthy. Only when they stride and open their arms can they promote metabolism. Obese people should walk a long way, sprint a long distance and walk a little faster, so that free fatty acids in the blood can be fully burned, thus losing weight.
Walking style of patients with chronic diseases.
Insomniacs should walk slowly for half an hour at night and rest 15 minutes before going to bed, which has a good sedative and hypnotic effect.
Patients with hypertension should land on the ground with the sole of their feet, and don't land on the ground with the heel first, otherwise the brain will keep shaking, which may easily cause temporary dizziness.
Patients with coronary heart disease should walk slowly after meals 1 hour to avoid inducing angina pectoris. Long-term persistence is helpful to improve myocardial metabolism and reduce arteriosclerosis.
People with mild cognitive impairment should walk with their arms turned back, put their hands on the Mingmen point of the lower back, slowly step back 50 steps, then step forward 100, and walk backward 5~ 10 times.
People with gastrointestinal diseases can rub their stomachs for a walk. When walking, they can massage their abdomen with their hands and walk 30-60 steps per minute. Massage for one week in each step, alternating clockwise and counterclockwise, and walk for 3-5 minutes each time.
Matters needing attention
Warm reminder: Because everyone's cardiopulmonary function is different, you should speed up or slow down your walking according to your body's endurance. Once you have symptoms such as chest tightness, palpitation and dizziness, you should stop and rest.
Related reading? Fitness strategies for obese elderly people
First, the primary stage:
After getting up in the morning, go outdoors to dance yangko or disco for middle-aged and elderly people to improve the function of cardiovascular system and lose weight by removing fat. Specific practices are as follows:
(1) Dance the yangko with the group for 20 ~ 30 minutes.
(2) Walk (slowly) 600 ~ 1000 meters to the park.
(3) Relax and walk 600 ~ 1000m to go home.
The above training, the amount of exercise varies from person to person, pulse per minute =220- age? 0.7 is better.
Second, the intermediate stage:
(1) Three groups (50 ~ 60 times) sit-ups should be completed in physical exercise on the weight loss mat; Kneel and kick (50 ~ 60 times).
(2) Relax the dance practice and do it for 5 ~ 10 minutes.
(3) Various jumping exercises (including in-situ belly dancing and vertical jumping, etc. ), do 2 groups, each group lightly jumps about 200 ~ 300 times. The pulse is controlled at 20 ~ 22 times/10 second.
(4) Middle-aged and elderly bodybuilding discos, dancing for 20 minutes.
Third, the advanced stage:
(1) 600 ~ 1000 jumps (multiple groups, light jumps). The pulse control is 24 ~ 25 times/10 second.
(2) Do 2-3 groups of middle-aged and elderly aerobics for about 30 minutes.
(3) Walk 600 ~ 1000m to the park.
(4) Hold a small dumbbell to do upper arm ring, forearm ring and side lift, and squat with the bell for about 40 minutes.