“"Compound exercise" is more beneficial to the elderly

　　elderly take part in sports exercise The number of people is increasing, but their exercise methods are often single. Experts remind that the elderly will achieve better results if they adopt a compound fitness program that combines aerobic exercise, strength exercises, calisthenics, and leisure and entertainment.

　　Experts point out that one of the important reasons is that the elderly’s single and unscientific fitness method is one of the important reasons. Zhang Jinghua and Zhang Huizhen, researchers at the Gansu Provincial Sports Science Institute, said that a survey conducted by the institute showed that urban elderly people mostly use parks, highways, and streets as their main fitness places. Although most people exercise five times a week, and more than half of the elderly exercise for more than 60 minutes each time, their exercise methods are relatively simple, and they mostly choose long-distance walking, running, or aerobics.

　　Zhang Jinghua and Zhang Huizhen wrote: “The aging of various organs of the human body is a gradual process that is not completely synchronized. It is difficult for a single exercise method to achieve comprehensive promotion. healthy effect. Long-distance walking, running and other exercise methods commonly used by the elderly do not significantly enhance balance ability, upper limb strength and flexibility. ”

　　According to reports, different sports have different effects on the health of the elderly. It is best to adopt compound fitness:

　　Aerobic exercise such as long-distance running has the most significant benefits on the cardiovascular and respiratory systems, while cardiovascular, cerebrovascular, respiratory and digestive systems disease It is the main reason why people aged 60-69 are hospitalized.

　　The decrease in muscle mass and quantity and the decrease in maximum contraction speed lead to a decrease in support ability, balance ability and stability, making the elderly look hunched and old. Therefore, appropriate strength exercises are also very important for the elderly, but they should follow the principle of small amounts, multiple times, and perseverance. During daily walking, sitting and standing, you can consciously perform arm confrontation exercises, or use the back of the bed or chair to practice.

　　Due to their life roles, the elderly often automatically choose a "lazy" lifestyle, and their activity levels are greatly reduced. Their joints gradually become stiff, their tendons and ligaments lose elasticity, their movement coordination and stability are significantly reduced, and they are prone to falls and injuries. Moderate flexibility exercises can promote blood circulation and relax muscles. nerve , which is conducive to the recovery and improvement of joint motion range and soft tissue elasticity, making limbs flexible and flexible in flexion, extension and rotation.

　　Zhang Jinghua also reminded that if you can combine aerobic exercise, strength exercises, calisthenics and other fitness methods with daily life, leisure and entertainment, and maintain a positive attitude towards life, the effect will be better.