Fitness new choice aerobics

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Fitness new choice aerobics

According to medical arguments, after people enter old age, the metabolic rate of the human body decreases at a rate of 4%-6% every 5 years, the muscles of the limbs shrink, the ligaments are stiff, and the bones become loose and fragile.

Run-up sports can achieve strong muscles, loose, and strong bones.

銆€銆€Running the building requires waist, back, placement and limb movements without interruption. The muscles contract and relax rhythmically, which can promote lung capacity, accelerate blood flow, improve metabolism and enhance heart and lung function.

According to the measurement, the speed of the building is 100-110 kcal every 5 minutes, more than 2 times the walk, 5 times more than the sit-down, similar to the jogging or cycling consumption.

The fitness running building should combine the individual differences of the elderly and pay attention to scientific exercise.

The following is a set of combined exercises for the elderly.

銆€銆€Speed running floor 1.

Slowly board the 1-4 floor (heart rate 90-100 beats / min).

銆€銆€2.

Return to the first floor.

Totally divided into 1-2 times each group, separated by 2-3 minutes.

銆€銆€Variable speed running building 1.

At medium speed, climb to the 1-3 floor (heart rate 115-120 beats / min).

銆€銆€2.

Relax and return to the first floor.

Repeat 2-3 times for 1-2 minutes.

銆€銆€3.

1-3 (medium speed) 鈫?3-4 (slow speed) 鈫?4-2 (medium speed) 鈫?2-1 (slow speed).

Totally divided into 1-2 times each group, separated by 2-3 minutes.

銆€銆€Combination running building 1.

Slow running 1-5 floor (heart rate 100-110 times / min).

The original speed returned to the 2nd floor.

銆€銆€2.

At medium speed, board the 2-5 floor and relax back to the 3rd floor.

銆€銆€3.

In the middle, slowly board the 3-5 floor, return to the first floor, repeat 2-3 times, interval 3-4 minutes.

銆€銆€Exercise instructions 1.

When practicing, you should first choose a fixed speed running building or a speed running building.

After 1-2 months, you can carry out a combination run-up, the intensity of the exercise is from small to large in advance, and the principle of slow-to-fast is to avoid excessive load.

銆€銆€2.

Exercises should be carried out on a spacious, bright staircase with steps.

Shoes should be soft and lightweight.

銆€銆€3.

Before the exercise, you should do the warm-up activities of the waist, knee and fracture joints for 5-6 minutes.