How do the elderly keep fit scientifically? Exercise is the basic way to keep healthy. Exercise can also help us get rid of fat. We should arrange the exercise time reasonably. Simple exercise can also help us exercise. Let's share how the elderly can keep fit scientifically.
How can the elderly exercise scientifically 1 for everyone;
Middle-aged and elderly people should choose their exercise mode and arrange their exercise load according to their gender, age, occupation, health status, hobbies for sports, original foundation and living conditions. Exercise should make the whole body move slowly and softly, such as jogging, walking, Tai Ji Chuan (sword) and gateball. When arranging the exercise load, we should do what we can to avoid being too big and ensure safety. Subjectively speaking, the appropriate exercise load should be normal sleep, good appetite, full of energy and happy mood after exercise.
Perseverance:
Japanese scientists observed that when subjects were allowed to walk three times a week, the maximum oxygen uptake increased to 12% after 15 weeks. Then stop exercising for 6 months, and the maximum oxygen uptake is similar to that before exercise. Human tissues and organs are; Use in and waste out; Yes, 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.
How do the elderly keep fit scientifically? 2 At Ranson Brown Fitness Center for the Elderly in Arlington County, Virginia, USA, what you see is no longer a strong young man, but an old man over 60 years old. Now fitness is no longer the patent of young people, and the elderly have joined the ranks.
It was noon 12 when the reporter arrived at the gym. It's time for everyone to eat, but the gym is still in full swing. The reporter saw through the large floor-to-ceiling glass that there were 10 elderly people still sweating and stretching their muscles in the gym. Old people do mechanical exercise on treadmills and bicycles; In another small room, the old ladies are practicing yoga on the mat under the guidance of a female coach.
Bernadette, head of the elderly fitness center; Ms. Xie Tam told reporters that the average age of the elderly who come here to exercise can reach 80 years old, and they exercise from 1 1 to 2 pm every day; Prime time; . Considering the mobility of the elderly, the fitness center specially prepared a shuttle bus to pick up and drop off at the community center near home.
In addition to sending cars for the convenience of the elderly, some fitness equipment here is different from ordinary gyms. For example, some instruments are designed in consideration of the physiological needs of the elderly, and the operation is simpler. For example, the seat of the old people's sitting exercise bike is lower than that of the ordinary sitting exercise bike, which is convenient for the old people to use.
Make a plan for the disease
Of course, the most important thing for the elderly to keep fit is safety. Cheatham said that in order to ensure that they can choose the exercise method that suits them best, every elderly gymnast has to take a special physical fitness test when he first comes here. The coach should check their muscle condition, skills and flexibility, and then make a fitness plan for them.
For example, for the elderly with cardiovascular diseases, the coach may advise them to exercise more on the fitness car; For the elderly who often have backache, the coach may advise them to exercise more on sit-ups For the elderly with diseases such as osteoporosis and arthritis, the coach may advise them to make more choices while completing moderate exercise; Aerobics; Such as yoga, Tai Ji Chuan.
Cheatham also said that the coaches employed by the fitness center are all people who have studied human kinematics courses and have bachelor's or master's degrees, so they have considerable professional knowledge background. After the start of the fitness program, the coach will inform the elderly about the function and precautions of each piece of fitness equipment, and ask the elderly to do some warm-up exercises before touching the equipment every time to avoid physical injury caused by blind exercise of the elderly.