Jungle elderly sports exercise , in addition to choosing projects with a smaller load, you must also do what you can and persevere. At the same time, you should also follow the five guiding principles on exercise for the elderly issued by the World Health Organization:
Pay attention to cardiovascular disease healthy Sports such as swimming, jogging, walking, cycling, etc. Experts believe that in view of cardiovascular disease It has become the "number one killer" threatening the elderly around the world. It is particularly important for the elderly to consciously exercise cardiovascular exercise. In order to ensure effective cardiovascular exercise, experts recommend that qualified elderly people should engage in different types of exercise 3 to 5 times a week for 30 to 60 minutes each time, ranging in intensity from mild to slightly strenuous. This means that the heart rate increases by 40% to 85%.
Paying Attention to Weight Training The previous view was that the elderly were not suitable for weight training. In fact, moderate weight training can play a positive role in slowing down bone loss, preventing muscle atrophy, and maintaining the normal function of various organs. Of course, the elderly should choose light and safe weight training, such as lifting small sandbags, holding small barbells, pulling light spring bands, etc., and the time should not be too long each time to avoid possible injuries.
Pay attention to maintaining the "balance" of physical exercise. The "balance" of physical exercise should include various aspects of exercise such as muscle stretching, weight training, elastic training and cardiovascular exercise. As for how to match it, it depends on personal circumstances. One of the most important considerations is age.
The elderly and those with weak constitutions should also participate in exercise. The traditional concept is that the elderly (generally over 80 years old) and those with frail constitutions often do more harm than good when participating in sports. However, the new fitness concept advocates that the elderly and those with frail constitutions should also participate in exercise as much as possible, because for them, sitting (or lying down) for a long time means accelerated aging. Of course, they should try to choose exercises with fewer side effects, such as slow walking instead of running, swimming instead of aerobics, etc.
Pay attention to the psychological factors related to exercise. Due to weak physique, poor physical fitness, weakened willpower or pain, many elderly people often have some negative emotions when exercising (such as impatience, fear of hardship, fear of making a fool of themselves, frustration because they cannot achieve the intended goal, etc.). This may prevent the exercise from achieving the intended fitness effect, or cause the elderly bodybuilders to give up halfway. In view of this, experts require fitness instructors to pay attention to their possible negative emotions when formulating scientific fitness plans for the elderly.
