The elderly do morning exercises for best 3-5 days of every week

The elderly do morning exercises for best 3-5 days of every week
The old man does morning exercises, do exercises every week the number of times should be 3-5 times, it takes about 30 minutes each time
Should not there are the persons of hypertension, coronary heart disease early morning sports, the time of best sport is the afternoon or at dusk
Rain the intersection of fog and weather or temperature lower suddenly, old man unsuitable to do morning exercises
Run into neighbour Zhang Bo in the lift every morning, he dresses up a suit of sportswears, these piece he give Taiji a piggyback, rub the intersection of force and ball. "A's uncle is early, where to go? " "White Cloud Mountain. " See a face of A's uncle is proud, I just smile. Become the teacher's me, there are lessons in Physical Culture Institute early in the morning every day, Zhang A's uncle is the same as my time of going out.
These days, did not see A's uncle suddenly, asks to the doorstep today, hey, A's uncle's knee ached, hands are rough, stop for several days at home.
Indeed, as not a few as Zhang Bo the elderly going for fitness of park early in the morning of this kind, but a lot of old men are practised my practising by you, have not noticed that do morning exercises by scientific method, want like morning exercises what environment does it choose, when does it select, when be unsuitable to do morning exercises, have not exquisite. So, especially remind the old man not to treat morning exercises as " go to work " .
Don't act as doing morning exercises " Go to work "
In the elderly who like morning exercises, some high taller the elderly of culture structure, strong ining trader, pursue perfection at not working when being young, resign from office from work position now, then has practised regarding the morning as " Go to work " ,Even become a kind of psychological substitution, only - --Pursue the perfection. The bad consequence that this kind of psychology causes, for example reach the result to lead to the fact movement load is excessive for a short time, in order to practise into a movement set pattern, it causes muscles to be strained to repeat a movement repeatedly.
Morning exercises are not " Go to work " ,There don't be too strong competition psychology. If the elderly regard morning exercises as " Go to work " ,Easy to be as conscientious and meticulous as treating the work, thus make the old partners that practises in the morning together compete each other, unrealistically compare studying the speed of movement technology, this is disadvantageous to physiology and psychology of the elderly. The purpose of fitness pursued the health, the health was made up together healthily by physiological health, psychological health, the society.
In terms of sports medical science, practise in the morning as going to work, the frequentness of moving is 5- 6 times every week, this kind of movement frequentness is too much to old person. The movement frequentness which rational the elderly temper healthily, recommend every week 3- 5 times. Certainly, fond of, go all right everyday, should notice in the one week reaching to have 3- 5 right away getting enough day effective amount of exercise, other time can lie fallow ing, little amount of exercise, mainly play a role in keeping the good mood.
Do morning exercises for best 3-5 days of every week
It can say one pile when opening one's mouth especially to say the advantage of doing morning exercises: Morning exercises can impel nerve cell inhibit from, change over to excited, become good transition that begin one day; Morning exercises can make the brain get sufficient oxygen and anion, improve the working state of brain; Mood of the obvious improvement people of morning exercises; Unless by function and last organism by abilities immune, slow aging,etc..
However, the old man does and should know some principles to do morning exercises - --
Movement frequentness: The number of times of doing exercises every week should be 3-5 times, it takes about 30 minutes each time. If the physical condition is good, time will allow, the project activity that the body engaged ined tempers is not big, can lengthen some appropriately. But the intersection of morning exercises and time that mention herein mean, want a successive one, have certain health of activity temper time, can't regard time when has spent such as the chat, viewing and admiring in the morning as the time of morning exercises.
Because factors such as everybody's body health status, physique, age, gender,etc. are different, so can't stipulate a standard of unified activity. But the total principle is that activity and activity intensity should not be too big, should adhere to the progressive principle, it is unsuitable to carry on the strong sports match. The activity project of morning exercises can be chosen according to one's own hobby, specialty, but takes right amount of, should carry on the activity relaxing easily, and make the body in the constant active state.
Do morning exercises intensity: Activity intensity pulse beat for number of times master with every minute, with " the 170 - age " the elderly Aerobic metabolism activity. Know and does not breathe heavily in health activity the atmosphere, adjust sports and the coordination breathed in time.
The environment is required: Mainly choose the place fresh and without noise of air, so can improve the result of morning exercises greatly.
The content is arranged in proper order: Activity and intensity take from small to being old, relax to being fast, from the intersection of big muscles and activity to little muscle one group of activities, the activity from whole body moves about to some body position. Begin, want, do some activity that leave, jog generally, do a little more flexible to practise make all over generating heat, flexibility and strength nature practise. Too lowered activity gradually before finishing, let the body have a transition, did a good job of cool-down.
Rain fog it is unsuitable to do morning exercises
Not every old man was suitable for morning exercises. Especially heart is unusual in function as the elderly of essential hypertension,should not sport of early morning, the time of best sport is the afternoon or at dusk. Meanwhile, should master the good luck momentum according to one's own physique, in order to achieve the goal of strong in the height longevitying. In addition, the shank or old man that the knee had a joint upset, must not climb and ascend a height, or often take one hundred steps terracedly. Someone think like this is easy to temper the intersection of ability to move around and joint, in fact instead a kind of damage.
Old man should not it needs realizes to be empty stomach and full belly morning exercises also, morning exercises should not too early either. Some old men sleep early in the evening, get up early in the morning, get up at three or four o'clock to do exercises, then go back to go to bed " Withdraw from circulation feeling " . This is not only apt to receive the air pollution, but also will make the biological clock in disorder, cause fatigue, senilis.
It also wants emphasizes to be, should not have two weather morning exercises: First, rain fog weather. The present one " The fog " One that is with the past " The water smoke " Different, because is seriously polluted, more for " pollute the fog " now ,The tiny droplet contains a large number of polluter and pathogen. Second, temperature either should not pass morning exercises low. If temperature too low will it be morning winter, or temperature should not lower morning exercises suddenly, especially old man, getting weak, the modulability of body temperature is bad, catching a cold exchanges the disease, the elderly should also pay attention to keeping out the cold.
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