Silver elderly How to get fit and lose weight more healthy ? slim is not female patent, in fact, the elderly also need to maintain a good figure, and the weight loss mentioned here is achieved by the elderly through reasonable and correct exercise. Strengthening the body through exercise can not only remove fat and lose weight, but also improve cardiovascular function, helping the elderly to stay away from disease However, the elderly should not exercise too hastily, and should exercise in a moderate and appropriate amount.
Below, the editor has sorted out a step-by-step guide exercise Body, how to achieve weight loss and fitness effects, I hope to have some guidance on fitness for the elderly. However, no matter what, you must first remember one rule: act within your ability.
1. Primary stage:
After getting up in the morning, go outside to dance Yangko or dance a middle-aged and elderly fitness disco. The specific methods are as follows:
(1) Dance the Yangko dance with the group for 20 to 30 minutes.
(2) Walk (slowly) 600 to 1,000 meters to the park.
(3) Relax and walk 600 to 1,000 meters home.
For the above training, the amount of exercise varies from person to person. Pulse per minute = 220 - age × 0.7 is the best.
2. Intermediate stage:
(1) For weight loss mat physical exercises, you should complete 3 sets of sit-ups (50-60) times; kneel and then kick (50-60) times.
(2) Relax dance practice, do it for 5 to 10 minutes.
(3) A variety of jumping exercises (including in-situ abdominal jumps, vertical jumps, etc.), do 2 groups, each group does about 200 to 300 light jumps. The pulse is controlled at 20-22 beats/10 seconds.
(4) Bodybuilding disco for middle-aged and elderly people, dance for 20 minutes.
3. Advanced stage:
(1) Various jumping exercises 600 to 1,000 times (divided into multiple groups, light jumping). The pulse is controlled at 24-25 beats/10 seconds.
(2) Middle-aged and elderly people should do 2 to 3 sets of aerobics for about 30 minutes.
(3) Walk briskly 600 to 1,000 meters to the park.
(4) Hold a small dumbbell to do upper arm circles, forearm circles, lateral raises, squat down with the bells, and do it for about 40 minutes.
Excessive exercise for the elderly may cause injuries such as sprains and fractures, which may even be life-threatening in severe cases.
