The old man exercise 5 principles

        The old people's physical exercise, in addition to choose smaller load project but also other strengths, perseverance, you should also follow the world health organization on the old man of the exercise by the five guiding principle:

        Pay attention to help cardiovascular health activities such as swimming, jogging, take a walk, bike riding, etc. Experts think, in view of cardiovascular disease has become a threat to the world of the old man's "first killer", the old consciously cardiovascular exercise is especially important. To ensure that cardiovascular indeed get effective exercise, experts advise conditional old man should be engaged in every week 3 to 5 times, each time 30 to 60 minutes of different types of exercise, strength from mild to severe slightly. This means that the increased by 40% ~ 85% heartbeat frequency.

        Pay attention to the old view of weight training is the old man is not suitable for engaged in weight training, moderate weight training actually to slow bone loss, prevent muscle atrophy, maintain the normal function of the various organs are can play a positive role. Of course, the old man should choose the lightweight, safe weight training, such as for small sandbags, hold the small barbell, pull light spring tape, etc, and each time shoulds not be too long, lest cause may hurt.

        Pay attention to maintain physical movement of "balance" physical movement of "balance" shall include stretch muscles, weight training, flexibility and training and cardiovascular exercise and so on many kinds of aspects of the movement. As for how to match, then see a personal condition and decide, one of the most important factors is one of the age.

        The old man and those with a weak constitution-also should attend sports traditional idea-is old man (generally refers to 80 years) and those with a weak constitution to take part in sports often does more harm than good, but the new fitness view but advocate the old man and the constitution-those with a weak should also as much as possible to participate in exercise, because for them, sedentary (or long lie) don't move means that accelerated aging. Of course, they should try to choose the side effects of smaller sports, such as to take alternative running, swimming alternative calisthenics etc.

        Attention and exercise related psychological factors because a physique weaker, physical ability is bad, will weaken or pain distress, many old people in the exercise, often can produce some negative emotions, such as fear of bitter, impatience, the fear of making a fool of yourself, because can not reach scheduled target and depressed, etc), and, as a result, or make exercise can't reach the predetermined fitness effect, or make old age fitness person by half. In view of this, the experts requirements for old people in fitness instructor for science fitness program, still must also pays attention to their possible negative emotions. (WuYuMei)