Perseverance: Japanese scientists observed that after 65,438+05 weeks, the maximum oxygen uptake increased to 65,438+02%. Then stop exercising for 6 months, and the maximum oxygen uptake is similar to that before exercise. Human tissues and organs are "used in and discarded". Regular exercise can promote metabolism, increase vital capacity and strengthen cardiovascular function. If you don't exercise for a long time, the function of each organ system will gradually decline and your physique will gradually weaken. Therefore, regular exercise is an important condition for good results, which can be carried out every day or at least 3 ~ 4 times a week.
Step by step: the improvement of human function has a law of gradual adaptation and development. The metabolic function of middle-aged and elderly people is relatively weak, and the adaptability of various organs and system functions is relatively poor. Exercisers should gradually and reasonably improve the requirements for exercise methods and exercise load in order to obtain better results. A person who has no sports foundation should choose walking, short jogging or alternating walking and running at first, and then gradually improve from time, distance and intensity. People who already have a sports foundation should also pay attention to a reasonable exercise load, gradually increase the amount and intensity of exercise, and constantly improve their sports ability.
Leisure and fitness: Middle-aged and elderly people should consider sports activities that can not only regulate their spirit, but also enrich their cultural life when choosing sports that suit them. Don't just take part in a project for a long time, or exercise only a certain part of your body. We should choose some recreational projects suitable for middle-aged and elderly people, improve their interest in participating in activities and get exercise in high spirits.
Reasonable arrangement: Middle-aged and elderly people should have regular physical examinations during physical exercise (it is best to establish health records) to prevent hidden factors that are not found at ordinary times from causing unnecessary harm to themselves. Check blood pressure, pulse, weight and other changes regularly, and go to the hospital for physical examination regularly; Have a good living system, regular work and rest time, no smoking or drinking; Physical exercise should be combined with natural exercise (sunbathing, air bath, water bath, etc.). ); Arrange nutrition reasonably according to needs; Wait a minute. Ensure that physical exercise can better promote physical health and physical and mental happiness.