What kind of exercise is suitable for middle aged and elderly people at the age of 45?

45 years old should be the age of the prime of life, at this time to participate in fitness sports, there are many suitable exercise methods and projects. I started to do more systematic fitness exercises at the age of 46, and it has been eight years now. So I will combine my own experience and talk about my views on the participation of middle-aged and elderly people in fitness sports:

First, it is necessary to enhance the awareness of active fitness and insistence on fitness. At present, the awareness of national fitness is becoming more and more popular, and more and more people participate in fitness sports, and the middle-aged and elderly people are the main members. At the age of 45 years old, participating in fitness sports is really not too old, many people.

Five. Six. Seniors in their tens, sixties, seventies and even seventies and eighties are actively training. Fitness exercise has a good effect on promoting physical health, enriching personal life, broadening personal horizons, and improving mental state.

Second, choose the sports that suit you. What kind of exercise is suitable for middle-aged and elderly people, first of all, depends on the purpose of exercise. People of this age participate in sports, generally for the purpose of promoting health and preventing diseases, and some people also pursue a toned body, but most of them do not pursue strength and speed.

Therefore, I recommend aerobic exercise, the best way is walking, running, cycling, gymnastics, square dancing, tai chi, etc. Swimming, mountaineering, ball games, etc., due to the high intensity and high risk, it is generally not recommended for beginners to train. If you have always had a good foundation for exercise, of course, it is also a way to exercise.

In addition, for friends who pursue the best body shape, you can properly carry out some strength training, such as push-ups, sit-ups, pull-ups, arm supports, barbell dumbbells, etc., which will have good results.

Third, the middle-aged and elderly should exercise gradually, not in a hurry. Sports have high requirements for physical health, strength status, sports foundation, exercise habits and movement skills, so we must practice gradually and improve slowly, and do not rush to achieve success. In addition, once you have chosen a type of exercise that you like and can do, it is recommended to stick to it for a long time and not give up easily.

Middle-aged and elderly fitness, suitable for doing some moderate intensity, low risk, and can enhance immunity exercises, in addition to the exercise before and after the exercise must also pay attention to warm-up and stretching, the following to share with you a "walk in place" exercise.

45-year-old middle-aged and elderly people should choose aerobic exercise in terms of exercise, do not exercise too vigorously when doing sports, you can play tai chi, fitness ball, table tennis, badminton and other ball games that are not too much suitable for middle-aged and elderly people.

Middle-aged and elderly people are more suitable for doing some exercises with a relatively small range of movements, such as tai chi, square dance, etc., which are very good choices, and can also achieve the role of fitness.

First of all, strenuous exercise is definitely not suitable, it is recommended to do Tai Chi such as self-cultivation exercises, the air is also better in the morning, Tai Chi can regulate the mood and smooth qi.

Hello friend, in fact, the man is not old at 45 years old, his physical condition is still very good, normal exercise can be, it is recommended to run five kilometers a day, and it can be completed in 30 minutes, which means that the body is very good. You can also play ball, ride outdoors, climb mountains and other activities. If you have the conditions, you can also go swimming to gain muscle.

Because people swim in the water, paddling with both arms, and at the same time hitting or pedaling with both legs, all the muscles of the whole body participate in the exercise, which can make the muscles of the whole body get a good exercise, in addition, because the water density and heat transfer performance are greater than the air when swimming, so the body consumes more energy in the water than on land, and the first of these energy depends on the consumption of sugar and fat in the body to supplement, and regular swimming can gradually remove excess fat in the body, and will not grow obese, thank you.

Belly dance belongs to traditional dance, compared with modern dance, the traditional belly dance movements are more conservative and introverted, and the movements are beautiful and soothing, so the learning of belly dance is more suitable for adults, stiff limbs, or people who do not have any dance foundation to learn Exercise the body waist and abdomen**: The movement characteristics of belly dance make him have the role of local **, and the general post-pregnancy repair on the belly waist action training will play an obvious role in tightening and fat loss. Zero-based coaching:

At the same time, belly dancing is easy to learn and has become the first choice for social dance enthusiasts, belly dancing can have the level of teaching in a short period of time, and will not lose physical strength due to the increase of age and cannot dominate dance teaching, therefore, as a long-term dance teaching plan, belly dancing is an excellent choice. Xi'an Hualing Belly Dance Course is a national chain of professional training belly dance instructors, offering courses throughout the day, learners have more time to choose and a variety of classes suitable for themselves, and for belly dance instructor class students, will provide internship substitute teaching, belly dance performances and other related employment information.

In real life, regardless of age, most people will start to participate in sports and fitness from running, which is closely related to the low threshold of running itself. Long-distance running itself is a typical aerobic exercise that can significantly improve cardiorespiratory fitness and physical fitness. Dr. Cooper, an American sports medicine expert and the "father of aerobic exercise", believes that long-distance running is the most suitable exercise to improve physical fitness.

However, no matter how slow you run, running itself is still an intense exercise. If you haven't exercised for a long time, it's not suitable to start running for a long time, long distance, and at a high frequency. The reason is simple, the body cannot tolerate sudden high-intensity exercise.

Not to mention middle-aged and elderly people, young people do not pay attention to running training step by step, and long-distance running that is too intense and suddenly has a large amount of exercise will be life-threatening in serious cases.

Source: According to public reports, in the three years from 2015 to 2017, there were 14 sudden deaths in domestic marathons, most of which were young people under the age of 35. One of the important reasons is that these young people usually do not train enough for long-distance running, and when they are young and energetic when they race, the sudden high-intensity exercise leads to tragedy.

Middle-aged people pay more attention to the principle of "step by step", starting from brisk walking, and gradually transition to a combination of walking and running, and then to jogging as their physical fitness improves. This is especially true for self-directed trainers who do not have a coach.

<> according to the current World Health Organization's classification of the population, 45-year-olds cannot be counted as middle-aged and elderly, but should be counted as middle-aged and young people.

People at this age should get more than 30 minutes of moderate-intensity exercise a day and should accumulate more than 150 minutes of exercise per week.

The main forms of exercise are jogging, cycling, brisk walking, swimming, square dancing, tai chi, rope skipping, etc.

Among them, skipping rope for 10 minutes in a row is equivalent to 20 minutes of square dancing or 30 minutes of jogging. Achieving such an amount of exercise basically ensures the daily exercise effect.

Compared with the age of 20, men after the age of zero will gradually decline in strength, and the muscles will gradually atrophy every year, and the body will begin to gain some weight. Especially for men at this age, the choice of exercise programs is incomplete, which should be conducive to maintaining a good body shape, and we can also prevent some common senile diseases, such as some high blood pressure, cardiovascular disease, etc., so when exercising, we can reduce it to twice a week from Monday to Friday, and the content can be done for 20 minutes to 30 minutes of cardiovascular system exercise. As long as the intensity is moderate, it will do.

It is most appropriate to have a pulse of no more than 130 140 per minute. The second is 10 minutes to 15 minutes to increase physical exercise. If you have gym equipment at home, it's best to use it, and if you really can't do it, use some dumbbells or something.

Thirdly, we can do some stretching exercises for 5 to 10 minutes. Especially when we are active, we must pay attention to the joints and those muscles that are prone to atrophy, and we can also play some tennis and some long-distance skiing. Including a certain amount of swimming, jogging.

If the conditions are a little better, you can also go play some golf. On the girls' side, there are some dancing and walks, including skipping rope, which are all optional activities. You can also go hiking and exercise on weekdays.

However, if there are some joint diseases, it is best not suitable for hiking. It's easy to sprain your foot or cramp when you're going down the mountain. Therefore, you must look at your own physical condition to do corresponding fitness exercises.

It is also possible for middle-aged couples to go to physical exercise together, which can also increase the relationship.

1.Shadowboxing. Taijiquan is divided into many factions, but also divided into a lot of moves, such as the simple twenty-four, which is relatively the easiest to learn, but each faction has a different way of playing, but basically it is not much different, you can buy a trainer disc in Xinhua bookstore, five or six minutes each time, you can play in the living room and the balcony, I think it is very suitable for beginners.

Of course, there are also 44 styles, 88 styles, etc., and you can further your studies after learning the basics.

2.Health care. This set of exercises is also very suitable, and it is a full-body exercise, which can also be done in the living room and on the balcony, Xinhua Bookstore also has coach discs and performance discs for sale, and it is not difficult to learn, but it takes a long time, approximately.

Fifty, sixty minutes, and.

Fifty or sixty actions are not easy to remember, only put the disc and start to do it. This set of exercises is really good for the body, and it is relatively free to do and very casual, but it is not easy to stick to it for too long.

3.Tai Chi balls. It is a ball at one end of the rope to throw the acupuncture points, the action is very beautiful, some movements are like dancing, generally women play more, and there are many women in the national competition.

These balls can be bought at sporting goods stores for about ten dollars. I guess the bookstore also has a disc, because I learned from others and never bought a disc.

4.Tai Chi Rouli Ball. With a racket that is a bit like a tennis racket, Tai Chi can be done there, playing before going to bed helps sleep, there are sports stores for sale, about 30 yuan a payment, this sport is very convenient to do, office, home can be done.

Coach discs are available in bookstores.

If you subdivide, jogging is still the best.

Other sports are either not effective or easily affected by the venue, environment, number of people, and equipment.

And jogging is not only convenient and easy to operate, but also has a good workout effect and is easy to persevere. It can be said that it is the most suitable sports for middle-aged people to strengthen their physical fitness.

Feel free to be on **, even if you're away on a business trip. If you want to run, you can go out and run with running shoes, and you can run as much as you want, which is so convenient.

With a basic knowledge of running, anyone can jog for their daily workout.

45-year-olds usually run according to a heart rate of about 140, run for 40 to 60 minutes each time, and do a good job of warming up before running, and stretching after running.

As we age, some exercises not only fail to achieve the effect of exercise, but will bring harm to the health of the elderly. What kind of sports are not suitable for the elderly? Let me take you to find out!

1. Squat exercise

When doing squatting exercises, due to the low center of gravity of the exercise, the knee joint will be overloaded, which will cause joint pain and accelerate the wear and tear of the joint cartilage. And squatting violently for a long time can also make the blood pressure of the elderly unstable.

2. Climb the mountain

Climbing a mountain is not good for protecting the knee joints of the elderly. Because the weight of the knee joint when going up the mountain mainly comes from its own weight; When descending the mountain, in addition to bearing your own weight, there is also the force of the body to rush downward, and this impact will increase the damage to the knee joint.

3. Take a walk after dinner

Many elderly people regard the phrase "walk a hundred steps after a meal and live to ninety-nine" as a fitness motto. In fact, walking 100 steps after a meal is not for everyone. From the point of view of modern medicine, when eating, especially when eating a full meal, the heart load of the elderly increases, and postprandial exercise has obvious negative effects on the cardiovascular system.

Therefore, older people should avoid exercising within 2 hours of a full meal.

Fifty shoulder refers to frozen shoulder, the angle of movement of the shoulder joint is reduced, and the shoulder is as if it is frozen and inconvenient, and the medical term is "sticky shoulder capsulitis", because it is more common in middle-aged people around 40 60 years old, so it is also commonly known as "fifty shoulder".

Are there any exercises that are suitable for the elderly?

Real squatting: There are two kinds of squatting: Tai Chi squatting and Bagua squatting

1. Tai Chi squat is to put the toes together, the heels together, and then bend the knees, bend to the thighs, legs, and calves and legs close together, and the meridians and acupuncture points overlap and squeeze each other, which can be used for massage and massage'Effect. Practice time 1 3 minutes.

2. Bagua squat is evolved from Tai Chi squatting, that is, the lower limbs of Tai Chi squat are changed into lower limbs apart, the feet are shoulder-width apart, the feet are parallel, the knees are bent less than 90 °, the buttocks should not be twisted left and right, and the distance from the ground is not more than 10 cm, Bagua squat is easier than Tai Chi squatting. The duration of the exercise is 1 to 5 minutes.

The tiptoe practitioner touches the forefoot of both feet and lifts the heels off the ground. The knees are bent, the torso sinks, and the thighs are pressed tightly against the calves. There is a certain degree of difficulty in tiptoeing, don't be too reluctant when practicing for the first time, and control the time to 30 seconds to 1 minute.

The heel squat is the opposite of the tiptoe squat, that is, the heel lands on the ground, and at the same time the arch part of the foot can also touch the ground, and the forefoot is suspended in the air, that is, the back 2 3 part of the sole of the foot touches the ground. Because the forefoot is suspended in the air, the center of gravity of the body is shifted backwards, and it is easy to fall backwards if it is not well mastered, so it is necessary to pay attention to safety when practicing for the first time, and the time can be controlled in 30 seconds to 1 minute.

Bow and arrow squat practitioners land on the ground with their left foot and their right foot in a tiptoe position, and when squatting, the weight of the body falls on the right foot, and the left and right feet are switched every 30 seconds to change the force on the two feet.