Exercise precautions for the elderly 1. "Four taboos" in sports.
Avoid weight-bearing exercise. Because the muscles of the motor organs of the elderly have begun to atrophy, the elasticity of ligaments has weakened, the calcium in bones has decreased, and the range of joint activity has been limited. Carrying out weight-bearing exercise is easy to fracture and break, damaging joints, muscles and ligaments.
Second, don't hold your breath. The respiratory muscle strength of the elderly is weakened, pulmonary fibrous tissue is increased, and alveolar elasticity is reduced. If you hold your breath in sports activities, it is easy to damage the respiratory muscles, leading to alveolar rupture and bronchial hemoptysis.
Three don't avoid fast exercise. Because the old people's myocardial contractility is weakened, the elasticity of blood vessel wall is decreased, the official cavity is narrowed, and the blood stress is increased, which will inevitably increase the burden on the heart. Because the function of respiratory system has been weakened, vital capacity and ventilation will be reduced, and oxygen supply will be insufficient. Moreover, the oxygen consumption increases during rapid exercise, which easily leads to hypoxia and fainting. Especially for people with heart disease and high blood pressure, rapid exercise leads to sudden increase of pulse rate and blood pressure and accidents.
Four avoid fighting, and strive for strength and competitiveness. Competition and resistance activities will inevitably lead to intense excitement of nerves, and at the same time, resistance will produce the will to win as much as possible, making the elderly unable to cope with contradictions or even accidents physically and psychologically.
Matters needing attention in sports for the elderly Second, the elderly should follow a normal life system when exercising.
Pay attention to the amount of nutrition and eat more digestible foods with high protein, high vitamins and low fat. Quit smoking because smoking can induce angina pectoris and increase the incidence of lung cancer. Drinking less or abstaining from alcohol can protect the liver.
Precautions for exercise for the elderly Third, choose the right exercise program.
It is best for the elderly to have a comprehensive physical examination before exercise, and then choose the appropriate sports according to their physical condition. At the same time, the results of physical examination can be used as an objective index before exercise, which is convenient to compare with the situation after exercise and judge the effect of exercise.
If you have been in good health, you can also check yourself, such as squatting 10-20 times in a row, or running 15 seconds in the same place to see if there are any symptoms such as palpitation, shortness of breath, chest tightness and discomfort. If not, you can start exercising.
The sports of the elderly must be chosen according to their own health, conditions and hobbies. Generally speaking, you should choose sports where all joints and muscles can get better exercise, such as jogging, brisk walking, swimming and Tai Ji Chuan. Instead of sports with too much intensity, too fast and fierce competition. You can also use sports equipment for exercise.
Precautions for the elderly to exercise Fourth, exercise should be gradual.
As the saying goes, "Rome wasn't built in a day" and "you won't get fat in one bite". Taking part in physical exercise must not be eager for success, but must be carried out purposefully, planned and step by step, and accumulated over time, in order to achieve satisfactory exercise results.
At the same time, the amount of exercise should be small at first, and then gradually increase after getting used to it. After a period of exercise, if you feel feverish and slightly sweaty during the exercise, you will feel relaxed, comfortable, have a good appetite and feel sleepy after the exercise, which shows that the exercise is appropriate and the effect is good, so you must persist.
Exercise movements should be from easy to difficult, from simple to complex, from slow to fast, and the time should be gradually increased. Every exercise should pay attention to the combination of static and dynamic, static and dynamic. In addition, we should also master the essentials, skills and practice methods of movements.
Matters needing attention in exercise for the elderly. Exercise according to exercise prescription.
Because exercise prescription can make us exercise purposefully, planned and scientifically.
In the case that exercise prescription cannot be issued, physical examination and exercise load test must be strictly carried out before physical exercise. At first, the amount of exercise should be small and gradually increase until the effective intensity and time are effective.
Matters needing attention in exercise for the elderly. Exercise should be persistent.
If you want to achieve good results through physical exercise, you must persevere and never "fish for three days and dry the net for two days".
It is best to keep exercising every day for about half an hour at a time; When you are really in trouble, you should exercise at least three times a week. At the same time, it is necessary to arrange the time reasonably, form a good habit of exercising on time, and pay attention to mastering the appropriate amount of exercise.
Matters needing attention in exercise for the elderly. Strengthen medical supervision during exercise.
The purpose of strengthening medical supervision is to ensure safety and prevent excessive fatigue or accidental injury. If you can't jog too fast, it is easy to cause ankle sprain, people with high blood pressure are prone to accidents, and hypoxia may also induce angina pectoris.
In the process of running, you can run and walk alternately, breathe naturally, move slowly and rhythmically, and avoid holding your breath or pushing too hard.
Especially for the elderly with arteriosclerosis, actions that lead to a sudden increase in blood pressure, such as handstand, sudden bending, bending, etc., should be avoided.
Always know your pulse, blood pressure and physical health, and do a good job of self-monitoring.
After exercise, if you feel comfortable, cheerful, slightly tired, have a good appetite and sleep, have a steady pulse and normal blood pressure, it means that you have enough exercise and are in good health, and you can continue to exercise.
If there are symptoms such as headache, chest tightness, heartburn discomfort, loss of appetite, poor sleep and obvious fatigue after exercise, it means that the exercise is too large and should be adjusted in time or temporarily stopped for a period of time.
The elderly can use the pulse and recovery time immediately after exercise to control the amount of exercise. Generally use 170 to subtract the age. This formula is the pulse standard immediately after exercise, and generally should not exceed 1 10 beats/minute. It is advisable to return to the pulse level before exercise within 5 minutes to 10 minutes after exercise.
Extended reading:
Matters needing attention for middle-aged and elderly people to lose weight by exercise
Old people must actively exercise, and the exercise items can be Tai Ji Chuan, Tai Ji Chuan, Qigong, aerobics, walking, jogging, swimming, table tennis, health massage, fitness ball, etc. According to the aforementioned principle. But after all, middle-aged and elderly people are physically weak, so there are some precautions that must be known when exercising to lose weight:
1, exercise time
The time for each exercise should be controlled at 30-40 minutes, and exercise in the afternoon is the best. In order to strengthen physical fitness and improve health, middle-aged and elderly people had better form the good habit of insisting on physical exercise for many years.
Step 2 choose a place
It's best to walk together when exercising, and don't go to a secluded place alone to exercise, so as not to be rescued in case of an accident.
3. Motion frequency
Middle-aged and elderly people, especially the elderly, have a low metabolic level and a long recovery time after fatigue, so the exercise frequency can be increased or decreased according to the situation, generally 3-4 times a week is appropriate.
4. Health check-up
Before deciding to start physical exercise, it is best to go to the hospital for a comprehensive physical examination and consult a doctor to prevent hidden dangers from happening during exercise.
5. Exercise intensity
The heart rate during exercise is 60-70% of my highest heart rate, which is equivalent to 50-60% of the maximum oxygen uptake. Generally, the heart rate of a 40-year-old person is controlled at 140 beats/min. 50 years old, 130 times/minute. Over 60 years old, 120 times/minute is appropriate.
6. Don't try to be brave
The muscles and bones of the elderly are aging, so it is advisable to choose whole-body sports activities, including all joints and muscle groups, to avoid muscle strain and bone damage caused by excessive load on a certain limb and organ. Breathe naturally and evenly during exercise, avoid holding your breath, and avoid sudden forward, backward or rapid rotation of your body to prevent accidents.
7. Sports events
Long-distance walking or hiking, jogging, cycling, swimming, mountain climbing, etc., supplemented by Tai Ji Chuan, table tennis, badminton, tennis, disco aerobics and so on.
Step by step
The amount of exercise should be from small to large, the rhythm should be from slow to fast and the time should be from short to long. It is advisable to rest 15 minutes after exercise to restore normal heart rate. If dizziness, palpitation and shortness of breath occur during exercise, loss of appetite and poor sleep after exercise indicate that excessive exercise should be adjusted.
How do middle-aged and elderly people exercise to lose weight
1, 8 weeks in 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) Relax and walk 600 ~ 1000m to go home.
(3) Walk (slowly) 600 ~ 1000 meters to the park.
The above training, the amount of exercise varies from person to person, and the pulse per minute = 220- age ×0.7 is better.
2. The intermediate stage is 8 weeks
(1) Three groups of sit-ups (50 ~ 60 times) should be completed in the aerobics on the weight-loss mat, and the knees should be kicked (50 ~ 60 times).
(2) Relax the dance practice and do it for 5 ~ 10 minutes.
(3) Middle-aged and elderly bodybuilding discos, dancing for 20 minutes.
(4) 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.
3. Late 8 weeks
(1) Walk 600 ~ 1000m to the park.
(2) Do 2-3 groups of middle-aged and elderly aerobics for about 30 minutes.
(3) Hold a small dumbbell to do upper arm ring, forearm ring and side lift, and squat with the bell for about 40 minutes.
(4) 600 ~ 1000 jumps (divided into multiple groups and light jumps). The pulse control is 24 ~ 25 times/10 second.
Matters needing attention in morning running for the elderly
1, check your body before running. Old people who take part in jogging should have a physical examination first to see if they are suitable for running. After the doctor approves, he can actively participate and persist for a long time. If you feel uncomfortable during running, such as chest tightness, chest pain, palpitation, dizziness, etc. Stop running immediately, rest on the spot to prevent accidents, and ask a doctor to check. If you feel tired, tired, unhappy, loss of appetite and poor sleep after exercise, you should reduce the amount of exercise or go to the hospital for examination.
2. Breathe naturally and evenly when running, smoothly and freely, and don't hold your breath for a long time. Coordinate with the pace of running. If you are out of breath, it means that you are running too fast and your body is not adapted. You should slow down and adjust your breathing. Trot, don't land on your heel first. Try to be flexible and relaxed. There should be a sponge pad in the shoes. Exercise your knees and ankles before running, be careful not to catch cold after running, and avoid taking a rest during running.
3, jogging exercise should master the appropriate heart rate. It can be grasped by the formula 170- age = maximum heart rate, and the pulse measured after running should be lower than the maximum heart rate. Generally, the suitable heart rate for a 60-year-old person after running is 96- 1 12 beats/min. 65 years old, 93- 109 beats/minute. 70 years old, 90- 150 beats/minute. 80 years old, 84-98 times/minute.
4. The distance and speed of running should be appropriate. Old people who are weak should jog for a short distance first, starting from 50 meters and gradually increasing to 100 meters, 200 meters or even longer. The speed is generally 30-40 seconds 100 meters (the amount of exercise is similar to that of brisk walking). Those with good physical strength can run longer, starting from 300 meters or 500 meters, and then gradually increasing according to physical strength until 3000 meters to 5000 meters. If the cardiopulmonary function is slightly poor, you can practice walking and running alternately, generally jogging for 30 seconds and walking for 60 seconds. Repeat this for 20 times, about 30 minutes.
Due to the increase of age, the functions of various organs of middle-aged and elderly people are relatively declining, so we should pay more attention to safety when formulating exercise prescriptions for middle-aged and elderly people. Obese old people should exercise step by step, don't try to be brave, and choose the right exercise according to their physical strength.