Is the treadmill suitable for the elderly?
Main functions:
Treadmill is aerobic exercise to strengthen cardiopulmonary function. As exercise, it can also enhance physical fitness, improve immunity, increase basal metabolic rate, balance blood sugar and blood lipid, and improve the body's insulin regulation ability. Although the intensity of exercise can't develop the leg muscles, it can also keep the leg muscles healthy, tighten the leg muscles and make the leg muscle lines clearer.
Applicable people:
Suitable for men, women and children. Fitness and bodybuilding.
For example:
A: Old people buy it, mainly for fitness exercise.
B: a lady who wants to slim her legs. Then, please note that the first way to stovepipe can be through massage and exercise. Don't say yes, you won't have to walk a few steps. I feel pain in my leg. Stop. This is not a reasonable and scientific exercise method, and the effect is not great. On the contrary, it will make us lose confidence. It is necessary to correctly understand the method of exercising stovepipe with treadmill.
1, the treadmill belongs to aerobic exercise.
Is the treadmill aerobic exercise? Aerobic exercise refers to any rhythmic exercise, which lasts for a long time (about 15 minutes or more), and the exercise intensity is in the middle or upper-middle level (75% to 80% of the maximum heart rate). Aerobic exercise is a kind of continuous exercise, lasting more than 5 minutes, with spare capacity. Treadmill belongs to aerobic activity!
2, the judgment method of aerobic exercise
Isn't it? Aerobic exercise? The measure is the heart rate. Exercise with heart rate 150 beats/min is aerobic exercise, because blood can supply enough oxygen to myocardium at this time; So it is characterized by low intensity, fast pace and long duration. It is required to exercise for at least 30 minutes at a time and insist on 3 to 5 times a week. This kind of exercise, oxygen can not only fully burn (that is, oxidize) the sugar in the body, but also consume the fat in the body, enhance and improve the cardiopulmonary function, prevent osteoporosis, and adjust the psychological and mental state, which is the main exercise mode of fitness. Therefore, if you are overweight and want to lose weight through exercise, it is recommended to choose aerobic exercise, such as jogging and cycling.
3. Treadmill can lose weight and shape
Indoor aerobic exercise, sometimes you can choose a treadmill, which can play a role in shaping your body in a short time. But if you choose a treadmill, you should pay attention to your own safety, because the treadmill itself is not fixed and balanced by two ropes, so all the elderly are not suitable for this kind of exercise.
Matters needing attention in using treadmill
Compared with running, jumping and other ground sports, the main advantage of stepping machine is that it can relieve the pressure of knee joint. Stepper is equivalent to climbing stairs and mountains, which not only ensures a certain exercise intensity, but also buffers the impact of weight on joints through hydraulic devices. Therefore, the treadmill is suitable for young people, middle-aged and elderly people with joint degeneration and overweight and obese people.
In addition, the latest stepper comes with balance rope (hand rope) and swing function. With the rhythm of pedaling, the elastic rope pulled by the arm can rotate left and right, and can also swing up and down like running, which also has a certain fitness effect on the muscles of shoulders, back and arms. When you are familiar with the movements, you can twist your waist and hips while pedaling, so as to achieve the purpose of full-body exercise and exercise the coordination of your body. In addition, the treadmill occupies a small area and is suitable for home. It can exercise while watching TV or listening to music, avoiding the trouble of going to the gym, and is favored by many busy urbanites.
But experts point out that treadmills have no special advantages in exercise intensity, unlike those advertised in some advertisements? Burning fat quickly? So amazing, the specific exercise effect still depends on the individual's exercise time and intensity.
What are the aerobic exercises?
When doing exercise, the body will need a lot of oxygen, blood circulation will be accelerated, and breathing will be accelerated. So exercise for too long will lead to hypoxia. So aerobic exercise is the most suitable way to lose weight. When doing aerobic exercise, the body's fat will burn faster and the calories will be consumed faster, which will promote the cardiopulmonary function. If people's stress is too great, aerobic exercise can also achieve the purpose of decompression.
Many friends are not particularly clear, what are the aerobic exercises? General aerobic exercise includes jogging, brisk walking, aerobics, cycling, skipping rope and so on. These aerobic exercises are very effective ways to lose weight, and they are relatively simple and suitable for the general population. Friends who want to lose weight can choose their favorite projects to do, so that they can exercise and lose weight, killing two birds with one stone.
So how long does aerobic exercise take? It must be decided according to the individual's physical quality. Generally jogging, two hours a day can achieve the effect of losing weight; Walk for about an hour every day; Skipping rope, jumping for half an hour at a time, needs a rest. These are all suggested times. If you are healthy, you can increase your exercise time appropriately.