(1) Physical examination before exercise. Old people don't have enough time to exercise during work. Although there is plenty of time after retirement, some people are eager to achieve success because they don't know the scientific exercise methods. In this way, they are not only harmful to health, but also harmful to health and even lead to sudden death. Therefore, it is necessary to have a physical examination before exercise, and also to have a regular physical examination during exercise. If you find the following symptoms at ordinary times, you should consult a doctor to find out the reasons: loss of appetite, change of eating habits, constipation or diarrhea, easy fever, love sweating, facial edema, hand and foot edema, tachycardia or asthma after a little exercise, poor breathing when quiet, anxiety or annoyance, fatigue and slow recovery, difficulty in falling asleep, fake sleep, feeling less exercise, emaciation, and thirsty throat.
(2) Reasonable exercise mode. It is best to take aerobic whole body exercise to improve cardiopulmonary function, because whole body exercise can greatly promote the blood circulation of coronary artery and peripheral blood vessels of limbs and the consumption of subcutaneous fat. Walking, running and swimming can be said to be the three major physical exercises for middle-aged and elderly people, which are very suitable for them.
(3) Don't care about winning or losing. Don't care about the results of fitness exercises for middle-aged and elderly people. Even with low-intensity exercise, there are cases where mental stress leads to shock. Asthma and dyspnea during exercise should be regarded as danger signals. Generally speaking, during exercise, you will feel difficulty breathing, chest discomfort, intense pain in muscles or joints, oppression in the chest, and always feel like vomiting, headache, dizziness, fatigue, chills or sweating. You should stop exercising at once and have a rest. And observe its development and find out the reason.
(4) Perseverance. It is not only meaningless to concentrate a week's exercise on one day, but also quite dangerous in intensity. So, from once a week to once every other day. It is ideal to exercise three times a week. In order to improve the exercise effect, proper rest is also important. The fitness exercise of middle-aged and elderly people should follow such a principle: there must be certain rules, always adhere to it, and continue unremittingly as planned. In addition, even if there is no problem in health diagnosis, I found myself having poor sleep at night, no appetite for breakfast, emotional anxiety, violent heartbeat, headache after drinking, always vomiting, chest pain, body temperature above 37℃, heart rate exceeding 90 beats per minute when I was quiet, facial swelling, cough or runny nose, listlessness, diarrhea, top-heaviness, etc. You should also stop exercising or reduce the amount of exercise appropriately.
(5) The preparation activities should be sufficient. The preparation activities to adapt the body function to sports should be sufficient, and the older you get, the longer it takes. The preparation time of middle-aged and elderly people needs at least 5 ~ 10 minutes. And in winter, we should try to reduce the temperature difference between the living room and the sports place, because from a warm place to a cold place at once, blood vessels contract, which will cause a sharp rise in blood pressure.
(6) Comprehensive exercise and balanced development. Walking, running and swimming are three major physical exercises, which are very effective in improving cardiopulmonary function, but have little effect on strengthening the waist muscles, back muscles, abdominal muscles and gluteal muscles around the spine. In order to strengthen the muscles of these parts, we should do some gymnastics (such as sit-ups, sit-ups and leg lifts, and prone at both ends).
How to master the problem of "degree" in sports? To participate in physical exercise, we must be good at mastering the amount of exercise. If the amount of exercise is too small, it will have little impact on the body, while if the amount of exercise is too large and irregular, it will also have a negative impact on the body. So how to judge whether the amount of exercise is appropriate when doing physical exercise? There are many ways to test the amount of exercise. Here are two commonly used methods, which are simple and easy to master.
The first method: to measure whether the amount of exercise is appropriate through pulse changes.
You can take your pulse before getting up in the morning, or around 1 hour before and after exercise, and make a comparison. The measuring time can be 1 min. If the amount of exercise is small, you can return to the level before exercise within 1 hour after exercise, and the fatigue is not obvious. If you exercise too much, sometimes your pulse may not recover from one night to the next morning. The greater the exercise, the longer the recovery time, and the feeling of physical fatigue is also very obvious.
When the amount of exercise is appropriate, the pulse should be relatively stable and energetic every morning, and there is no special feeling caused by exercise discomfort.
The second method is to measure whether the amount of exercise is appropriate through subjective feeling.
Subjective feelings generally include feelings before, during and after exercise. Normal people will feel full of energy in their work, study and work, and feel tired after exercise, but it will not affect their normal sleep and appetite. Sometimes there will be mild muscle pain and heavy limbs, but these phenomena will disappear the next morning after a night's rest, and the better the body function, the faster it will disappear.
When you exercise too much, you often feel depressed, weak and even dizzy after getting up the next morning. After exercise, I often feel extremely tired, unable to eat, unable to sleep well, and bored and indifferent to exercise; It's easy to sweat when exercising. All these indicate that the amount of exercise needs to be adjusted appropriately. In addition, the secret of the elderly to master the amount of exercise in physical exercise is the three elements of "adding acid, reducing pain and stopping numbness".
Acid supplement: when the elderly just start to participate in physical exercise, they will have a feeling of sore muscles. But this is just a normal physiological reaction caused by excessive accumulation of lactic acid, a metabolite in muscles after exercise, which stimulates nerve endings. As long as the exercise is gradual, the muscles have an adaptation process, and the muscle metabolism and connective tissue are gradually improved, the sense of sadness will be alleviated or disappeared. At this time, you can gradually increase the amount of exercise.
Relieve pain: Many elderly people suffer from various geriatric diseases, such as low back and leg pain, cervical spondylosis and scapulohumeral periarthritis. If there is local pain during exercise and there is a feeling of gradual aggravation, it means that there is a hidden inflammatory reaction in a certain part of muscle or tendon. At this time, we should reduce the amount of exercise and reduce the amount of exercise to avoid the expansion of inflammation.
Numbness stop: anyone who feels numb and uncomfortable in a certain part of the body during exercise is a manifestation of local nerve compression and a response to improper exercise methods.
At this time, you must stop exercising immediately and ask the doctor to find out the reason and change the exercise items or exercise methods.