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The Principle of Elderly Fitness
How do older people practice scientific bodybuilding? They must follow the following principles. For older people, aerobic exercise should come first. What is aerobic exercise? Simply put, these are moderate-intensity sports activities. Strictly speaking, the heart rate should reach 70% to 75% of the highest rate during aerobic exercise.
There are aerobic exercise programs suitable for older people: jogging, going fast, swimming, dancing, mountain climbing, climbing stairs, biking and playing ball. The characteristics of these projects can be long-lasting or short-lived, breathing more moderately. Depending on physical condition, people can also talk with companions while exercising. If people master an appropriate intensity without physical fatigue, the exercise effect will not be as good, but excessive fatigue will lead to adverse effects on the body.
But how do people master the appropriate intensity? Judging from the appearance, after the activity, people have no obvious asthma, no uncomfortable tachycardia feelings, and have increased appetite, improved sleep, after the next morning blood pressure and the pulse is stable. In general, it is a normal phenomenon when people recover after 24 hours of exercise.
Generally speaking, every day people stick to 1 hour of physical activity or walk 5000-6000 steps, they can achieve physical fitness. Exercise should go step by step. Every day, people gradually walk from 30 steps to 6000 steps and do not feel tired. People rarely experience asthma when climbing stairs. All of the above can prove the fitness effect. We generally recommend appropriate heart health assessment methods to objectively assess exercise, especially for older people reducing 170 formulas after movement. For example, a 60-year-old is safer when their heart beats 110 times per minute after exercise (reduced to 60 by 170).
Remember to maintain a balanced diet. A balanced diet is the material basis of scientific bodybuilding. Food nutrients contain essential sugars, proteins, fats, vitamins, minerals and trace elements, cellulose and water, etc. The prandial balance includes amino acids, heat, nutrients, acids and alkalis, etc.
Elderly bodybuilding should notice the age limit. We know that high technology can help maintain peak condition, however, as age continues to climb, physiological aging inevitably occurs. People understand their own age limit and choose the most suitable method in order to continue the best fitness effect.
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