Elderly morning exercise carefully selected community fitness equipment
Every morning, we can always see a lot of old people doing exercise on the community fitness equipment: some pull the armrests, stand on the rotatable disc to do the left and right waist rotation; some lying on the curved instrument up and down.Nowadays, the communities in many cities are equipped with “fitness parks”. The various fitness equipments in the city are very convenient for the elderly who like sports.
Although proper exercise can keep fit, are these fitness equipment suitable for the elderly?
Professor Lu Yifan from the Sports Medicine Research Office of Beijing Sport University told the Life Times reporter: “Although many fitness equipments in the community are built for the elderly, some are not suitable for the elderly.
“Because the elderly should not exercise too much intensity, such as “sit push trainer”, “single parallel bars”, etc., which require a lot of physical equipment, it is not suitable for the elderly who are weak, and the elderly with good physical fitness should also be”just do you best”.
In addition, the old man’s bones are fragile, such as “lower waist training device”, “sit-up platform” and other equipment that require a range of motion, improper use will sprain the bones, severe cerebral hemorrhage, so it should be used with caution.
“Climbing frame” and “ladder” require better coordination of the body, and the penetration of the action intensity is also prone to danger and is not suitable for the elderly.
So, which fitness equipment is suitable for the elderly?
Depending on the purpose of the exercise, the community’s fitness equipment can be divided into five categories: exercise cardio-respiratory function, exercise speed and endurance, exercise coordination and stability, exercise and flexibility, and comprehensive exercise.
Professor Lu Yifan suggested that the elderly should be suitable for exercising cardiopulmonary function, reducing and softening.
There are three types of fitness equipment for the elderly. They are: a spacewalker and a health rider that exercise heart and lung function, a body trainer that improves the flexibility of the body, a leg press trainer, and a body runner.
But when you exercise, you should separate the items. You can do 10-15 times of leg press training. After 5 minutes of rest, do walking training for 10-15 minutes. Pay attention to slow to medium speed. The heart rate is 80-100 beats per minute.After 10 minutes of rest, do another body training, 15 to 20 times per side.
In addition, warm-up exercise is very important for the elderly.
Before exercise, you must move each joint, stretch muscles and ligaments, including stretching the upper limbs, twisting the head, swinging the left and right, lifting the movement and moving the knee joints, etc., generally to achieve body heat, slightly sweating.
It usually takes 5-10 minutes and can be slightly longer when it is cold.
Professor Lu Yifan is also good at: “Before exercise, be sure to carefully read the operation guide next to the equipment so that it can be used.