Jogging fitness tips for middle-aged and elderly people

　　middle elderly Things to know about fitness jogging:

　　Information about jogging and health care for middle-aged and elderly people

　　First, middle-aged and elderly friends who plan to participate in jogging should go first Hospital Check your body to see if you are suitable for this sport, and once you participate, you must persist for a long time. Giving up halfway will not achieve the effect of exercise and health.

　　Second, reasonably arrange your jogging length and speed according to your own physical condition, seasonal changes and other factors. Those who participate for the first time should take it step by step and gradually increase the length of jogging without making excessive demands on speed. Generally, 40-50 seconds for 100 meters is enough.

　　Third, jogging is an aerobic exercise, so control it well. heart rate Only in this way can the real effect of exercise be achieved. It doesn't matter whether it's too low or too high. People who are 55-65 years old should control it at 95-115 times/min, and people who are 65-75 years old should control it at 85-105 times/min.

　　Fourth, warm-up exercises should be carried out before jogging and finishing exercises should be carried out after exercise.； During jogging, pay attention to even breathing and coordinated rhythm. If symptoms such as chest tightness, dizziness, or dizziness occur, you should stop exercising immediately. ； Jogging attire is also important. Wear loose sportswear and comfortable jogging shoes. ； Do not take off your clothes and replenish fluids immediately after sweating while jogging.