The fitness science of the elderly, now many elderly people pay attention to health preservation, among which more fitness is also an important health preservation method. Through exercise, you can keep yourself in a good state of mind and achieve the purpose of prolonging life. Next, I will talk specifically about the fitness science of the elderly.

Fitness science for the elderly 1 1. The intensity of fitness exercise for the elderly should start with light activities.

According to research, middle-aged and elderly people who insist on low-energy exercise for a long time can not only reduce the prevalence of cardiovascular disease, diabetes and Alzheimer's disease by 35%, but also reduce the mortality rate compared with those who do not participate in strenuous exercise or occasionally participate in exercise.

The exercise time once or several times a day can add up to more than 30 minutes. Those who have spare capacity can transition to moderate exercise, and those who are healthy can also start from moderate exercise directly. Be cautious about strenuous exercise, which should be listed as taboo. As for the daily calorie consumption, it can be lower at first and gradually increase to 150-200 calories per day.

2. The types of fitness exercises for the elderly should be flexible and diverse, and pay attention to entertainment.

Tai Ji Chuan, Yangko, disco for the aged, croquet and gymnastics are all acceptable. Walking is also a good way to exercise. People over 70 years old insist on walking for 30 minutes every day, which has little effect on the bone salt content, lung function and stair climbing ability of men. For women, it has obvious benefits for muscle strength and stair climbing speed. In China, there is not much research on the fitness exercise of the elderly and the elderly who stay in bed for a long time. There are some activities abroad, such as chair exercises and bed exercises, which are worth learning and studying deeply.

If you exercise in the early hours of the morning, you should exercise less.

People are used to exercising in the morning, but in the morning, coronary artery tension is high and sympathetic nerve excitability is high. Painless myocardial ischemia, angina pectoris, acute myocardial infarction and sudden death often occur from 6 am to noon 12, so you should try to choose afternoon and evening activities.

It's unscientific to walk a hundred paces after a meal, so it's advisable to be cautious.

There is an old saying in China: "You can live ninety-nine if you walk a hundred steps after a meal." From the perspective of modern medicine, the elderly should not advocate walking at a hundred paces after meals, because eating, especially a full meal, is a load for patients with cardiovascular diseases.

A few years ago, Hebei Institute of Geriatrics found that the blood pressure dropped from' 139 mmHg before meals to 129 mmHg 60 minutes after meals, while the heart rate increased by 15 beats/min. Postural hypotension occurred after moderate exercise, accounting for 25%, indicating that postprandial exercise had a certain negative impact on cardiovascular system, but the ECG did not change. Therefore, the elderly should avoid physical exercise after meals, especially within two hours after a full meal.

Fitness science for the elderly 2 1. First of all, you should have a fitness plan that suits you.

This fitness plan must be approved by doctors, and after physical examination, it has the basic conditions for physical exercise before a detailed exercise fitness plan can be formulated. Health plans should be made from small to large.

Of course, it should not be compared with young people. Fitness programs for the elderly are generally mild and have a weak sense of strength. Among them, strengthening physical fitness is the standard. The most important thing is to choose a sport that you like. Don't overemphasize the sport itself, but emphasize the basic requirement of sports to enhance physical fitness, that is, how to be happy.

2, determine a practical goal.

Some old people set lofty goals because they have too much confidence in themselves, but they don't understand that exercise is a hard process. Some goals seem to be visible, but in fact they are difficult to achieve during exercise. In this way, we should set an easy-to-achieve sports goal. For example, lose weight, promote bone health and enhance cardiopulmonary function. In fact, the exercise of the elderly is only to improve flexibility and delay aging.

The exercise of old people should not be compared with that of young people. If the elderly practice one hour a day, seven days a week, it will not be good for the elderly, nor will it enable them to achieve their successful goals. There is also the need to know that as long as there is exercise, there are risks. The elderly should consider safety factors and the troubles of various diseases, and don't blindly pursue the effect, but in the end they can't achieve the effect.

3. Arrange proper exercise.

The American Heart Association and the American College of Sports Medicine suggest that people aged 60 should train more than five days a week. Exercise for 30 minutes 1-3 or 5 days every day. For example, you can park your car far away in the morning, run to a shopping mall or a vegetable market, and then walk for ten minutes.

When the old man wants to go out for dinner, don't ride a bike, try to run there. Old people should take walking slowly and running fast as the standard, and the time for running fast should be reduced. The running time is increased. In this way, interspersed between jogging and running, you will get a running exercise effect.

4. Choose a certain exercise mode

Old people should do pure aerobic exercise instead of going to the gym to do anaerobic exercise and do strong exercise. This is very inappropriate. When doing aerobic exercise, if we must increase some strength exercises, then our weight-bearing exercises should not be higher than 9 kg. For example, we can do forearm flexion and extension with a 2.5 kg mineral water bottle.