How scientific do the elderly carry on aerobics and do exercises?

How scientific do the elderly carry on aerobics and do exercises?
Summary: , the elderly in we once met everything conscientious normally, appear too high blood pressure in the sport, electrocardiogram reveal cardiac muscle to be ischemic appearing room to be quiver and frequently appearing the room nature situation of shrinking etc. before one. The situation, can only find, can only through " increase progressively load, take exercises and test " in the intersection of sport and test Could make the scientific movement prescription out, has already guaranteed to temper the security has been effectived.
At home, outside, through research and practice for many years, sports medical science experts put forward the suggestion how to carry on aerobics scientifically. If too little (oxygen intake 40% that quantity is less than maximum oxygen intake quantity of intensity of tempering) ,Reach, strengthen the intersection of whole body and result of endurance, this " the house work and work, can't replace sport " Basis; And large activity of intensity for some people, have, sure dangerous, it tempers results to be might not than low intensity or medium-sized intensity, but fairly long exercise is effectual continuously.
Scientific carrying on aerobics and doing exercises, just take according to " movement prescription " Do exercises.
Different persons, should obtain " treats individually " according to different procedures Movement prescription,just as not go patient register the department of Chinese medicine by doctor,can take by Chinese medicine someone, someone needs to make up the prescription according to the side to be the same.
Basically healthy the elderly, make a definite diagnosis of or suspect for coronary heart disease, diabetes while being only, normotensive, the fat of blood is normal, but weight is large, often keep the person of a certain amount of activity, can make the movement prescription oneself according to the following principles.
According to one's own hobby, get used to and objective condition, choose, walk, jog, walk, run replace, ride a bicycle, swimming, the intersection of body-building apparatus and the intersection of person who temper and event. Each exercise includes warming-up exercise, basic part and three parts of cool-down. Total duration is from half an hour to an hour, but should have 20~30 minutes in the basic part at least among them, make the heart rate keep being here " The heart rate of the target " Level. The heart rate of the target is as its name suggests a level of heart rate that should reach and keep while doing exercises. Do exercises with this kind of intensity, can achieve the result tempered, safer. Confirm the method of the heart rate of the target most briefly, it is to use 170 minus one's own age, the elderly such as being 65 -year-old, heart rate of the target is about 105 times every minute while tempering. Can stop temporarily after moving about for several minutes, from the radial artery (palm upwards, the wrist is examined by the thumb) Examine the pulses of 30 seconds, is multiplied by 2 more. According to determining the result compared with heart rate of the target, adjust the intensity tempered, make the heart rate keep the level in the heart rate of the target. While beginning to do exercises, if can't insist on the time to finish heart rate of maintenance target stipulating of once, can finish by stage, but every section is in above 10 minutes at least, the middle can have a rest (you had better not totally stop) slightly ,But total time reaches the requirement put forward above. Do exercises according to such a prescription, do exercises once every other day, that is to say that can do exercises 3~4 times with every week, the activity that can be slight on other days, or have a rest. If feel very relaxed oneself while doing exercises (such as taking a walk, sauntering curved) ,Cost time, can not charge the great exercise result, feel a little straining oneself while doing exercises, it is more appropriate not to be very straining.
Though there is not disease, the elderly not often moving about, and the elderly who have various chronic diseases, you had better not prescribe according to principle above while doing exercises. In developed countries such as U.S.A.,etc., already more general implementation is before beginning to do exercises, carry on the physical examination first, by " increase progressively load and move and test " Evaluate the function ability of heart, and then made the movement prescription by the doctor. The test method is to strengthen the movement intensity on the power bicycle gradually, to the heart rate at the same time, the electrocardiogram, blood pressure,etc. is monitored, find out experimenter's achievable largest intensity, the most appropriate movement intensity while doing exercises with experimenters. After making the movement prescription, someone can do exercises according to the prescription by oneself, also someone needs to do exercises under the guardianship of the doctor or fitness instructor in the hospital or community medical organization.
, the elderly in we once met everything conscientious normally, appear too high blood pressure in the sport, electrocardiogram reveal cardiac muscle to be ischemic appearing room to be quiver and frequently appearing the room nature situation of shrinking etc. before one. The situation, can only find, can only through " increase progressively load, take exercises and test " in the intersection of sport and test Could make the scientific movement prescription out, has already guaranteed to temper the security has been effectived.
Appear sick dizzy do exercises, chest ache and muscle pain, short of breath and pulse accelerate and heart beat for vigorously and four limbs tired, etc, explain, move intensity to be too loud, should have a rest at once, or will reduce the movement intensity.
Hope the friends of the same age, participate in aerobics in the new century scientifically to do exercises, may everybody's health live long!
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