Old people must also adhere to the six principles of exercise
As the age of the elderly increases, the body’s various functions gradually decline, and the ability to resist disease is also weakened.
In order to prolong life, many old people are engaged in physical exercise.
However, due to misunderstandings in understanding, even many elderly people have achieved half the effort and even have adverse consequences.
Therefore, expert experts: the elderly must also adhere to the six principles of exercise.
First, preparation before exercise.
After getting up in the morning to wash, drink a cup of warm water on an empty stomach. People who have tea drinking habits can also drink a cup of light tea, which can not only replenish the body’s water, but also reduce the body’s blood viscosity, excrete toxins and promote metabolism.
To participate in morning exercises, you should be loose and soft.
Winter should not be worn too thick and too thick, but it should not be worn too much to avoid cardiovascular disease caused by cold stimulation.
Second, the choice of exercise program.
The choice of the project should be based on your age, gender, physical strength, disease situation, hobbies, and objective conditions.
You can choose to walk, jog, bike, croquet, kicking, outing, climbing, fishing, chess and more.
Third, weight training.
Modern medical research believes that moderate weight training can play a positive role in slowing bone loss, preventing muscle atrophy, and maintaining the normal function of various organs.
Of course, the weight training chosen by the elderly should be based on safe weight training, such as lifting small dumbbells, small sandbags, holding small barbells, pulling light spring belts, etc., but not every time.
Fourth, the mastery of the amount of exercise.
The movement of the elderly should follow the principle of “slow and gentle”, and the time should be chosen in the afternoon or evening.
Under normal circumstances, mastered at 40?
90 minutes is more appropriate, there should be no flusteredness during exercise, obvious urgency, and slight sweating.
If the fatigue phenomenon does not disappear after exercise for a long time, it means that the amount of exercise is too large or the project is not suitable.
Fifth, maintain the “balance” of the movement.
The “balance” of physical exercise should include muscle contraction, weight training, elastic training and cardiovascular exercise.
Depending on how you match it, it depends on your individual circumstances.
Under normal circumstances, the amplitude and frequency of the training are small to large, from slow to fast, gradually increase the contraction, contractility and elasticity of the joint muscles, do a good job of “balance” and prevent sports injuries.
Sixth, finishing after exercise.
Organizing activities refers to the easy exercise of small exercise volume after physical exercise.
It is advisable to arrange the activities in conjunction with the initial activities. It should focus on breathing exercises and slower body movements, so that the muscles are relaxed, breathing, and the heartbeat returns to normal.
At the same time, we must pay attention to a reasonable diet, change clothes in time after exercise, scrub the body, pay attention to keep warm, add water.