In developing exercise prescriptions for the elderly, it is necessary to grasp.
1, strict physical examination Safety first physical examination before exercise for the elderly, the purpose of which is to have a proper understanding and knowledge of their health status, the discovery of potential diseases and risk factors, in order to draw attention to. To prevent two tendencies, one is not to think that check once can be insured for many years, before starting exercise or increasing the intensity, need to have the information of physical examination within 3 months. Second, the examination should be taken seriously and not engaged in sloppily. Some elderly people often overestimate their own physical strength, overconfidence or eagerness to win, which is also the root cause of injury accidents. Therefore, it is important to heed the advice of doctors and consciously restrain yourself to ensure safety. But also can not only consider safety, exercise very little or no exercise and go to the other extreme.
2, exercise prescription to be treated individually This refers to the content of the prescription and its exercise intensity to meet the actual situation of my body. Because of the large individual differences in physical strength and maximum heart rate, you can not give a uniform exercise load. If the general formula for age (220 – age) mechanically developed exercise prescription is dangerous, because this method of predicting the maximum heart rate, for 50% of the elderly is inaccurate. 60 years of age and above, the maximum heart rate can be as high as 200 times / min, there are also people as low as 105 times / min, so, must be based on the actual measurement of the individual, the development of individual prescriptions The maximum heart rate should be measured accurately whenever possible, without using predicted values.
3, choose the favorite and can adhere to the exercise elderly people in the choice of exercise program, should be combined with their own physiological characteristics, health status, exercise purposes and personal interest to consider. The purpose of exercise is first of all to improve the interest in exercise and develop exercise habits in order to persist in the long term. Practice shows that the elderly can maintain exercise habits for a long time and successful people are those who master their own situation and persist in the long term.
Because blood pressure is easy to rise, those sports that require strong muscle power, anaerobic exercise, weight lifting and strong muscle training limited to the upper limbs should be avoided. Exercises that require agility should not be performed reluctantly, such as badminton, table tennis, tennis, basketball, etc. Only people who exercise the basics can.
Fitness and health exercises for the elderly can be broadly divided into three categories, namely light to moderate endurance exercises, stretching exercises and muscle strengthening exercises. Stretching exercises are usually used as a warm-up exercise for endurance training exercises, and can increase muscle and ligament elasticity and improve poor posture. Suitable exercise programs for the elderly include walking, jogging, tai chi, stair climbing, swimming, as well as indoor walking cars and power bicycles. Plus lumbar and abdominal and upper limb muscle strength exercises.
4, to reasonably arrange the amount of exercise fitness exercise for the elderly, must master the appropriate exercise intensity, regular exercise, in order to ensure safety and achieve results. Therefore, the intensity and time to start exercising should be relatively small and short, and there should be about 6 weeks of adaptation phase. For some older people, it is important to exercise frequently until there is enough adaptation, and then increase the intensity of exercise, and to start with low and effective limits and proceed slowly. For example, people with low initial physical fitness can achieve significant results with 40-60% of maximum heart rate reserve, and start with a 40% intensity threshold.
5, do preparatory activities and finishing activities sports medicine and sports training requirements, a safe, effective, scientific fitness exercise program should be composed of four parts: ① preparatory activities; ② aerobic exercise; ③ unarmed or weight-bearing muscle strength exercises; ④ finishing activities.
It can be seen that preparatory activities and finishing activities are indispensable for physical exercise, and each exercise should be fully done. The older you are, the more important the preparatory activities before exercise are.
The following are a few examples of exercise prescriptions for the elderly for reference.
Exercise prescription for the elderly (1).
(1) Screening for health diagnosis: physical examination, liver function measurement, electrocardiogram, blood pressure, chest X-ray, blood test, urine test
(2) Exercise load test (in situ): signs of exercise discontinuation (symptoms, ECG, blood pressure), subjective exercise intensity (RPE)
(3) Health examination, stress test results and grouping according to purpose: medical history, past history, gender, age, exercise habits
(4) Determination of exercise intensity, frequency, and program: 50 to 80% of the maximum heart rate (110 to 140 beats/minute) for each age group as the scale, and subjective exercise intensity “slightly strenuous” as the scale
2 days a week, 1.5 hours a day
General gymnastics, soft gymnastics, walking, badminton, national or group dance, recreational programs, etc.
(5) Each training session includes
① physical state consultation, blood pressure measurement (to understand the condition of each person)
② Preparation exercise (10-15 minutes) soft gymnastics, light general gymnastics
③ main exercise (30 to 45 minutes)
Heart rate 110 to 140 beats/min, subjective exercise intensity on a scale of 13
Heart rate monitoring, blood pressure measurement; insert number of rests
(4) finishing and relaxation activities (5 to 10 minutes) soft gymnastics, recreational exercise
(6) According to the heart rate, blood pressure, subjective exercise intensity of each training, research to change the prescription for the next week
Exercise prescription for the elderly (2)
1.Gymnastics
2. Walking and running program (15 to 20 minutes), 3 times a week
(1) run 50 steps walk 50 steps
①Repeat 5 times on the first day
② increase once a day until 10 times a day
③The following running and walking in the same rhythm
(2) Run 50 steps and walk 40 steps
(3) Run 50 steps and walk 30 steps
(4) Run 50 steps and walk 30 steps
(5) Run 50 steps and walk 10 steps
(6) Run 75 steps and walk 10 steps
(7) Run 100 steps and walk 10 steps
(8) Run 125 steps and walk 10 steps
(9) Run 150 steps and walk 10 steps
(10) Run 175 steps and walk 10 steps
(11) Run 200 steps and walk 10 steps
(12) Individual procedures (finishing activities)
3. To improve joint mobility and prevent muscle pain, stretch for 15 to 20 minutes.