Medium -intensity exercise, pay attention to monitoring heart rate: Don't let "fitness" "hurt the body"

"Practicing yoga to practice lumbar disc herniation" "walking tens of thousands of steps every day to cause fascia to strain" ... In recent years, more and more elderly friends have joined the sports fitness team, but all kinds of incidents caused by improper exercise are injured. It's not uncommon. In response, Dong Birong, director of the National Elderly Disease Clinical Medicine Research Center (Huaxi Hospital of Sichuan University), pointed out that although there are many benefits brought by exercise, if the amount of exercise and exercise is incorrect, the "fitness" will also be accidentally turned into a "fitness" becomes into it. "Injury", this requires the high attention of elderly friends.

Start with step by step

The step -by -step exercise process allows the body to better adapt to the strength of the exercise, especially for the elderly friends who are usually sitting for a long time and negligible to exercise. It is recommended that you start your own "sports plan" from 5 to 10 minutes a day, and then extend the exercise time for 5 minutes every day until you can walk for 45 to 60 minutes each time.

Reminder: You can organize or exercise with friends. Collective exercise is often more interesting and easier to persist.

Adhere to the right amount of medium -intensity exercise

According to the suggestions of WHO, elderly friends should conduct medium -strength aerobic activities of 150 to 300 minutes per week, such as walking, playing badminton, playing table tennis or swimming. At the same time, you can also make full use of fitness equipment in parks and communities to carry out diversified exercise, exercise back, waist, and legs to comprehensively enhance the functional ability of the body.

Reminder: During exercise, it is recommended to supplement vitamin B in an appropriate amount under the guidance of a doctor to prevent metabolic disorders and decreased immunity due to excessive consumption.

Monitor the foundation heart rate and movement heart rate

Once the exercise is excessive, it will be counterproductive to prevent excessive exercise. For example, after waking up in the morning, before getting up, counting the pulse, the normal level is 50-80 times/minute. If the pulse increases more than 10 times/minute, it indicates that the exercise load is heavier the day before, and the exercise of the day should be reduced or suspended.

In addition, there is a formula for calculating the appropriate heart rate in exercise: the appropriate heart rate in exercise = (220-age) × (60-80)%. For example, 70-year-old elderly people, the appropriate exercise heart rate is (220-70) × (60-80)%= 90 ~ 120 times/minute.

Reminder: It is not advisable to touch the dark before the sunrise, because the oxygen content and temperature in the air are low at this time. In addition, for patients with cardiovascular and cerebrovascular diseases, they need to avoid the "dangerous period" of exercise from 9 to 10 am.

(Yang Min reporter Yang Min)

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