Middle-aged and elderly people should know how to exercise step by step, remember that haste makes waste, and don't lose your mind for a while, so fitness will become the chief culprit leading to injuries. Middle-aged and elderly people are not physically like young people.

Middle-aged and elderly people need to pay attention to the following points:

1, know your own situation: know your own health, follow the doctor's advice, and choose the appropriate exercise mode.

2, know how to step by step: middle-aged and elderly people have weak metabolism and relatively poor physical function, so they should gradually and reasonably improve their exercise requirements. For example, they have a poor sports foundation. Take running as an example. They should start from walking and gradually adapt to jogging. Time, distance and weight should be so gradual.

3. Regular check-up: Middle-aged and elderly people must check regularly during fitness to prevent unnecessary influence in advance.

4, adjust the mentality: As an elderly person, you should know how to control your emotions, maintain a good mentality, and don't be competitive.

Extended data

Through a certain period of exercise, the muscles of middle-aged and elderly people can become developed. But big muscles must be good? The answer is no, capillaries are responsible for transporting red blood cells through muscles. When muscles contract violently, capillaries are squeezed, muscles begin to lack oxygen, and wastes begin to accumulate. However, under great pressure, muscles can't react quickly and fatigue keeps coming.

Take rock climbing for example. A muscular and strong male climber may think it is good to keep climbing, so he will climb quickly. But the muscles in his forearm will soon be deprived of oxygen, forcing him to give up. Facing some physical challenges, women have an advantage over men. Rock climbing is more about the ratio of a person's strength to his weight. Small muscles are more beneficial, just bear the load yourself. Women with smaller muscles exert less force and squeeze the capillaries lightly, so their muscles have stronger endurance.

References:

Baidu encyclopedia-muscle