What should the elderly pay attention to when running and fitness? What to pay attention to when the

1. Choose the right footwear and socks equipment.

Buy professional sneakers for running, and don't save too much for safety and comfort.

2. Warm-up exercises and tidying exercises.

Improve blood circulation, reduce lactic acid accumulation, and effectively improve muscle soreness after exercise.

3. Care about your feet.

If you have abnormal pain in the feet or ankles, you should pay attention to whether there is a foot disease or blood circulation problems.

4. Run on soft ground.

The natural shock absorption system of the feet of the elderly has degraded and should be carried out on soft ground.

5. The amount of exercise should be moderate.

The physical strength and health status of the elderly are not as good as those of young people, so the amount of exercise should be appropriate.

Hello, what should the elderly pay attention to when jogging.

Check your body before you run. Older people who participate in jogging should first check their body to see if they are suitable for running. After the doctor's approval, you can actively participate and stick to it for a long time.

Run at an appropriate distance and speed. Frail elderly people should start with short cangs, starting from 50 meters and gradually increasing to 100 meters, 200 meters, and even longer distances, generally running 100 meters in 30 to 40 seconds (the amount of exercise is similar to brisk walking).

Jogging workouts should be done at the right heart rate. It can be mastered using the formula of 170 - age = maximum heart rate, and the pulse measured after running should be lower than the maximum heart rate. The average 60-year-old has a suitable heart rate of 96 112 beats; 65 years old 93 109 times; 70 years old 90 150 times; 80 years old 84 98 times Points.

When running, breathe naturally and evenly, smoothly and freely, deep and long, without holding your breath.

After exercising, you should feel good, eat well, and sleep well. If you feel tired, weak, unhappy, lose appetite, or sleep poorly, you should reduce your exercise or go to the hospital for a check-up.

Precautions during running: If you have chest tightness, chest pain, palpitations, dizziness and other discomforts, you should stop running immediately, rest on the spot to prevent accidents, and ask a doctor for examination.

Running for the elderly is mainly to exercise and enhance their cardiorespiratory breathing, usually running needs to pay attention to the following points, try to avoid too early, too early blood circulation is relatively slow, sudden running, may cause insufficient blood supply. Focus on your physical condition and avoid running too intensely and for a long time.

Due to the age, the elderly should not be suitable for running, the first leg is not flexible, the second knee is deficient in calcium, some elderly people walk on the stairs and legs will hurt, that is, osteoporosis, calcium deficiency caused, to drink more milk, as long as you walk for a walk, if there is fitness equipment in the community, you can take your legs, swing back and forth, be sure to pay attention to safety. The elderly can also dance square dances when they are fit, don't jump, stretch their arms, kick their legs, do some simple movements, just exercise a little, health is the most important.

What are the precautions for running for the elderly?

There is no special way for the elderly to exerciseGenerally, exercise with many muscle groups, low exercise load intensity, and relatively weak resistance ability is chosen, to pay attention to the "one-three-five-seven-nine" principle, as follows:

1. "One" is centered on aerobic exercise

Common aerobic exercises are: walking, brisk walking, table tennis, swimming, jogging, aerobics, walking and climbing, cycling, etc. The health benefits of aerobic exercise have been proven to be numerous:

1. Promote blood circulation, have health care functions for the heart, lungs and blood vessels, delay aging, and reduce the incidence of stroke;

2. Improve brain and nervous system function and prevent Alzheimer's disease;

3. Enhance the function of the immune system, improve the body's resistance, and reduce the occurrence of various diseases;

4. It has a health care effect on bones, can reduce joint stiffness, prevent osteoporosis, and reduce the incidence of fractures;

5. Enhance gastrointestinal peristalsis, relieve constipation, and help to discharge toxins from the body;

6. Regulate the psychological state and maintain a harmonious balance with the social and natural environment.

Second, the "three" is to insist on more than 30 minutes of each exercise

The exercise time is too short to achieve the effect of burning body fat. There are more than 400 muscles involved in the whole body, and in order to contract and relax these muscles, each exercise time must be more than 30 minutes.

3. "Five" is required to exercise 5 times a week

If you can stick to a certain amount of aerobic exercise every day, it is the best for your health. Some people can't keep exercising every day, but they still want to keep the effect of exercising, so they can keep the number of exercises to 5 times a week. Too little exercise does not achieve the effect of fat removal** and disease prevention.

Fourth, "seven" is required to reach a certain number of heartbeats per minute after exercise

The number of heartbeats per minute after exercise should be "170 minus age". Too high an exercise intensity can damage your health, and too little exercise intensity will not achieve fitness results, so it is important to accurately control the exercise intensity. Older people need to learn to judge whether their exercise is appropriate

1. Exercise once or several times a day, and the total time should reach more than 30 minutes;

2. If you rest for 5 minutes after exercising, and the pulse can return to normal, it means that the amount of exercise is appropriate, and it cannot be recovered within 6 minutes, which means that the amount of exercise is too large;

3. The pulse rate per minute during exercise should not exceed "170 minus age" (for example, the pulse of a 70-year-old person should not exceed 100 minutes during exercise);

4. For people with hypertension and coronary heart disease, the maximum heart rate during exercise should not exceed 120 minutes, and those with angina pectoris should not exceed 110 minutes;

5. It is normal to sweat slightly and slightly fatigue after exercise, but there should be no shortness of breath, chest tightness or dizziness.

Fifth, "nine" is the exercise time to about nine o'clock in the morning

Every morning at 8 to 12 o'clock, the human muscle speed, strength and endurance are relatively at the best state, at this time, the physical strength, limb reaction sensitivity and adaptability have reached the highest peak, and the heart rate and blood pressure rise rate are stable and low. So exercise is best for your health at this time. 9 or 10 a.m. and 2 or 4 p.m. are the most appropriate.

How should older people exercise properly? What should I pay attention to?

What are the precautions for fitness for the elderly? When the elderly are exercising, pay attention not to slip under the soles of their feet, do not bump, and pay attention to whether there are any obstacles when doing exercise?

Fitness for the elderly needs to master the principle of step-by-step. Don't do some high-risk moves. As long as you achieve the purpose of exercising.