I have too many items and too long time
    Old-age exercise programs should be tailored to people's needs, and they should not be studied in every way. The physiological aging of the elderly reduces the amount of brain nerve cells, brain weight and cortex, disturbs the memory thinking of multi-project movements, and enables the nervous system to coordinate the ability of various organ systems to respond to various movement changes in a timely manner. Significantly reduced. The fitness program for the elderly is low and constant. The exercise time is preferably 30 to 40 minutes per day. Healthy elderly people or those with exercise habits may extend as appropriate, with a strong interest and feeling good. Beware of excessive load and rebellious psychology.
    After the two bogey, immediately sit and lie down
When the exercise is accelerated, the blood flow will accelerate. If you sit and lie down after exercise, the blood pressure will drop sharply and the heart rate will increase sharply. The muscle movement will stop immediately, and the blood of the lower extremity vein will not flow back to the heart, causing swelling of the lower limbs, the brain and various parts of the body. "Shock" due to ischemia, or an uncomfortable feeling. After exercise, you need to have a jogging exercise to slow down and gradually decrease. In the small room, you should immediately wipe the sweat with a soft towel. It is not advisable to lie down on the ground to avoid the body being affected by the cold, causing rheumatic low back pain or joint pain.
Three bogey drinking plenty of water Â
Excessive sweating during exercise causes thirst, and can be replenished with water. Drinking should not be too large, excessive amount will destroy the body's water, salt metabolism balance and dilute blood concentration. It is most suitable to replenish water with light salt water, which not only replenishes the body's water, but also supplements the salt to maintain the water and salt balance in the body.
Four bogey instant bath Â
During exercise, blood flow is accelerated, capillaries are dilated, and a large amount of perspiration is emitted. Such as instant shower, after sudden stimulation caused by sudden drop in body temperature, the body's blood vessels suddenly contracted, the nervous system disorders, muscle cramps, and cause colds and rheumatism, arthritis and other diseases.
    Five bogey violates physiological load project Â
Exercise options force weight-bearing, breath-holding, tumbling rotation and confrontational items. The selective static weight-bearing exercise, the muscles are tense and forceful for a period of time, so that the limbs are stationary and prone to fatigue; the heavy-duty exercise with strong breath will also exert an excessive burden and influence on the heart and bones. With the decline of the physical fitness of the elderly, the explosive power is weak, the speed is slow, the response is slow, and the coordination ability is low. For those highly confrontational projects, they are unable to do so and are prone to sports injuries.
Six bogey neglect exercise before and after exercise health Â
Sports hygiene before and after exercise, focusing on warm-up activities before training and finishing activities after training. Before the practice, the human body needs to have the preparation of activities, so that the movement of the body's moving organs, muscle strength and ligaments can quickly enter the active state to prevent the occurrence of sports trauma; the post-exercise finishing activities make the functional changes of the organs and organs of the body gradually enter the movement state. Relatively quiet, can't stop with the stop of the movement. The finishing method focuses on the relaxation of the body, so that the exercise load is gradually reduced, and the effect of exhausting fatigue is achieved.
Seven bogey in the polluted environment Â
The movement needs to meet the oxygen demand, and the breathing is deep and fast, so that the lung ventilation is significantly increased. Being exposed to a polluted environment makes it easy for bacteria to enter the body and cause respiratory illness. The elderly can exercise in the airflow and sunny outdoor, and can enjoy the fitness effect of purple and infrared. Choose fresh air in the dense forests, fountains or open seashore areas, can be included in the "air vitamins" - negative ions, so that the body's various systems have enhanced functions, metabolic functions, feeling refreshed and refreshed.
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