What is the principle of the elderly fitness

How science fitness in elderly patients, should follow the following principles.

Preferred aerobic exercise for the elderly, aerobic exercise should be preferred. What is aerobic exercise? simple and understandable to medium intensity physical activity, strictly speaking, the heart rate during exercise to achieve the highest heart rate I 70% to 75%.

Suitable for elderly exercise of aerobic exercise program are: jogging, a brisk walk, swimming, dance, mountaineering, climbing stairs, cycling as well as some of the ball.

These projects are characterized by long time may be short, strength can be compared, respiratory, each one can be evenly based on the physical condition of the flexibility that exercise can also chat with your partner. Master the appropriate intensity no physical fatigue, to exercise effect, but due to fatigue, brought to the body.

How to master the moderation? can judge from the imagery, euphoria, an activity is no obvious asthma, heart-felt too rapidly, and so on; the feel of appetite increased, improved sleep; activities after the next morning of blood pressure, pulse and relatively stable.

Elderly exercise, generally within 24 hours to be restored is normal.

The elderly could insist on day normally 1 hour of physical activity, or 5000-6000 with cumulative steps, to achieve fitness goals.

Initial training should be gradual, day 3000 step, gradually increased to 6000 step and not feel tired, climb the stairs from asthma to less asthma, exercise heartbeat from speed to not feel faster, can prove fitness results. To objectively evaluate the appropriate amount of exercise, the General recommended healthy elderly heart rate evaluation method using movement after 170 reduction formula age. For example, a 60-year-old man, exercise heart rate per minute after at 110 (170 minus 60) around is relatively safe.

Maintain a balanced diet balanced diet is the

physical basis of science fitness. Food nutrients are sugar, protein, fat, vitamins, mineral salts, trace elements, cellulose and water, and so on. Dietary balance including amino acids, thermal, nutrient, acid-base balance, etc.

Age aged fitness note limited technology can help people stay top movement, but with age, physiological function inevitably aging, awareness of their own age limitations can choose the most appropriate method of achieving sustained fitness effect.

(Practice editing: Tran Hung Wong)