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Fitness program for people aged 50
50 years old: swimming, yoga.

After the age of 50, the pain of neck, back and shoulders caused by sitting for a long time began to come to you, and the waist circumference continued to increase. First of all, we should strengthen the exercise of upper abdominal muscles. Secondly, after the age of 50, bone loss has accelerated, and osteoporosis has become a common disease. From this age, it is no longer suitable for high-intensity exercise, so swimming and yoga are recommended. Yoga is a static and antagonistic muscle training, which can help stretch muscles and ligaments, and has a certain effect on relieving pain for patients with neck, shoulder, back and leg pain. On the other hand, the slow exercise of yoga, combined with breathing and meditation, helps to regulate the central nervous system and endocrine. Pay attention to what you can do when you exercise, and don't force yourself to do too difficult movements. It is best for patients with knee pain not to sit cross-legged when practicing, which will increase the burden on the knee joint. In addition, regular swimming can exercise upper arm strength, relieve shoulder and neck pain and delay osteoporosis.

For men in this era, the word "shou" is a wise saying. If you have been paying attention to physical exercise before, you are still muscular, strong in bones, and have good vital capacity and metabolism. If you feel that your health is not as good as before, it is often caused by a sudden decrease in physical exercise activities and insufficient exercise, and this phenomenon is extremely obvious to some people. Therefore, for men in their fifties, it is the biggest challenge to keep exercising and never slacken off.

Fitness program

Compared with the fitness content of 40-50 years old, the content has not changed much, only one difference. Since then, osteoporosis has gradually appeared, which has twice the impact on the spine as other parts.

Contents of Monday and Friday:

Aerobic exercise for 20 minutes, keep the heartbeat calm (heartbeat times 60-70). Try not to do strenuous exercise such as swimming and cycling to avoid injury. Twenty minutes of strength training. Choose two kinds of events, each 12- 15, add back training, bend your arms, touch your ears with both hands, slowly lift your head and chest, straighten your neck, and repeat 10-20 times.

5- 10 minute stretching.

Wednesday's content:

45 minutes cycle training.

Sports suitable for this age group include walking, cycling, swimming, playing golf and tennis.