Self-monitoring in the elderly fitness
When the elderly are exercising, they can prevent the reaction caused by excessive exercise, affecting health and even accidents.
Generally speaking, the elderly can self-monitor from the following aspects in fitness exercise.
Life is movement.
Nowadays, in order to improve the quality of life and achieve the goal of health and longevity, many elderly people are enthusiastic about fitness and participate in various exercise activities suitable for the elderly.
Due to the different degrees of degenerative changes in the organization and function of various organs of the elderly, and some chronic diseases, the elderly should pay attention to the differences in the exercise, the gradual progress, the principle of perseverance, etc.Pay special attention to self-monitoring of exercise volume.
Breathing During exercise, due to increased oxygen demand, breathing will be slightly faster, which is a normal phenomenon, but not too fast. The number of breaths is 24 times per minute, such as coughing and gasping during exercise.Chest tightness and difficulty breathing should reduce the amount of exercise or stop exercising.
The heart rate can be obtained from the pulse. The middle-aged and elderly people under 60 years old, such as the pulse does not exceed 120 times per minute, indicating that the amount of exercise is appropriate, if it is 130 times per minute?
140 times, it means that the amount has been exceeded, the amount of exercise should be reduced to avoid overloading the heart.
For the elderly over 60 years old, the mid-vein rate should be kept no more than 110 times per minute. If the pulse rate is reduced or the pulse is not neat, stop exercising immediately and seek medical advice promptly.
Generally, the healthy elderly person should return to normal after 10 minutes of exercise. If it cannot be recovered in time, it means that the amount of exercise is too large and should be adjusted.
Dietary elderly can enhance gastrointestinal digestive function, improve appetite, and increase food intake through proper exercise.
If the appetite declines, it is necessary to consider whether the exercise program and the amount of exercise are appropriate, and appropriate adjustments should be made.
Sleeping the elderly through exercise, generally improve sleep, sleep a little more fragrant, if through sleep exercise, but insomnia, and the pain of backache, then consider whether the exercise is too much, should be adjusted in time.
Generally speaking, the elderly will have a sense of fatigue after exercise, especially after starting exercise. The interventional exercise is regular, the adaptability is enhanced, and the tiredness will gradually disappear.
If you do not feel relaxed and happy after a workout, you will be full of energy, resentment and getting tired, and even get bored. This means that the amount of exercise is too large and can be adjusted appropriately.
Weight-aged elderly people can measure weight 1 per week during fitness exercise?
2 times, it is best to measure at the same time every week, usually people who just started exercising, 3?
After 4 weeks, the body weight will drop appropriately. This is the edge of increased metabolism, excessive consumption, and micro-reduction, and then the body weight will be relatively constant at a certain level.
If the weight is “progressive”, it may be excessive exercise or other reasons, and should be identified in time.