The principle of building up body of old age has five

The principle of building up body of old age has five
Summary: The traditional idea is the old man (generally point over 80) at advanced age Decline the weak, participate in sport often with physique the disadvantages outweigh the advantages, but a new one build up body view recommend advanced age old man and physique decline the weak should participate in, temper as many as possible too, because for them, have sat down (or lain for a long time) for a long time Namely mean wearing out with higher speed not to move. Certainly, they should try hard to choose those sports with high degree of safety, with less side effect, for instance by leaving and substituting running slowly, swimming substitutes calisthenics,etc..
The elderly participate in physical training, get rid of the project of choosing smaller load, should also do things within the limits of one's own resources, persevere, five guidelines that the elderly do exercises that it is relevant to follow what World Health Organization release at the same time:
First, pay attention to contributing to the healthy sports of cardiovascular vessel.
Such as swim, jog, take a walk, ride bike,etc.. The experts think, have already become " the first killer " who threatens the elderly in view of cardiovascular vessel disease ,Seems extremely important if the elderly temper cardiovascularly consciously. For guarantee cardiovascular to temper effectively really, expert advise conditional the elderly should engaged in 3- 5, different kinds of sport for 30- 60 minutes each time every week, intensity from gentle to violent slightly, that is to say, increase 40%- 85% palmic rate in this. Certainly, old or physical stamina worse old man do 20- 30 minute each time, only a little result that temper.
Second, pay attention to weight training.
The view in the past was that the elderly were not suitable for and engaged in weight training, in fact appropriate weight training loses, prevents amyotrophy, normal function that maintains every organ can play a positive role in slowing down osseously. Certainly, old person should choose light quantity, safe weight training, such as lift the small sand bag, hold the small dumb-bell, draw the light spring to take etc., and should not time too long each time, so as not to cause possible injury. Strength training including quiet strength train, stand on one foot as the cock does, high-order horse-ride step quiet to it squats to be old person's indispensable strength practise.
Third, pay attention to maintaining physical stamina and move " Equilibrate " .
Appropriate sports are very important to the elderly. Sports events on it is but no and single can pairs of physical stamina all content,
The exercise arrives. Physical stamina moved " Equilibrate " Low aerobic, the intersection of muscle and the intersection of stretching exercises, power, quiet strength training of strength of ligament,etc. and many kinds of sport of of intensity should include. Match the content and look at the factor such as age, disease, original health quality, etc. of the personal state.
Fourth, old man and physique should participate in sports to decline the weak at advanced age.
The traditional idea is the old man (generally point over 80) at advanced age Decline the weak, participate in sport often with physique the disadvantages outweigh the advantages, but a new one build up body view recommend advanced age old man and physique decline the weak should participate in, temper as many as possible too, because for them, have sat down (or lain for a long time) for a long time Namely mean wearing out with higher speed not to move. Certainly, they should try hard to choose those sports with high degree of safety, with less side effect, for instance by leaving and substituting running slowly, swimming substitutes calisthenics,etc..
Fifth, pay close attention to the psychological factor correlated with tempering.
Must persevere while doing exercises, the person who builds up body of this pair of old age, it is even more important than young people perhaps. It's a pity because physique weak and physical stamina bad subside or not grieved to perplex by willpowering, many the elderly will often produce some negative mood (such as being irritable, is afraid of making a scene, depressed because of reaching predeterminated target etc.) while doing exercises ,Make, temper unable to get up, to result of building up body that is schedule, make the intersection of old age and person who build up body give up halfway. In view of this, build up body when the adviser makes the scientific plan of building up body for the old man, must also pay close attention to the negative mood that they may present at the same time, urge it to keep good thought mood.
Building up body must go to the gymnasium, in fact only you have consciousness of building up body, can build up body whenever and wherever possible in daily life, for example water flowers, lift the book, draw the abdomen, climb the stair, wait towing.Want to build up body and please enter whenever and wherever possible:Channel of building up body - -Build up body at ordinary times
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