I. Aerobic and anaerobic metabolic exercise
The energy supply of any exercise process of the body consists of different proportions of anaerobic and aerobic metabolic processes. The main difference lies in the different pathways of energy metabolism during exercise. Divided into aerobic metabolism and anaerobic metabolism two. Metabolic processes determine the size of the exercise capacity. Aerobic metabolism of exercise: also called aerobic exercise. The only three substances that can supply energy in the organism are sugar, fat and protein, which require oxygen for decomposition and are known as oxidation. By relying on glycogen, fat and protein breakdown aerobic metabolism to supply energy. Aerobic exercise is low-intensity or moderate-intensity exercise. Exercise can get sufficient oxygen supply, sugar can be completely broken down into carbon dioxide and water and release a lot of energy, so the exercise can last a long time, also known as endurance exercise.
Aerobic exercise metabolism is characterized by low intensity and can continue to be active for a longer period of time, in fact, it is repeated several times of small and medium intensity exercise, such as walking, jogging, running, cycling, climbing, stairs, swimming, dancing, tai chi and some small ball activity projects and so on, the trainer can choose according to their own situation and interest. Aerobic exercise is commonly used internationally as the main method of coronary heart disease rehabilitation. Anaerobic metabolic exercise: also called anaerobic exercise. The organism needs a lot of oxygen for sugar oxidation and energy release in a short period of time for a very intense exercise. However, it is impossible for the body to provide sufficient oxygen in a short period of time to help the complete decomposition of sugar into carbon dioxide and water, so the exercise is metabolized under hypoxia, and the body is re-synthesized through anaerobic glycolysis, which forms lactic acid, and the accumulation of lactic acid leads to muscle fatigue and a rapid decline in exercise capacity.
Anaerobic exercise is characterized by high exercise intensity and can only last for a short period of time, requiring a longer rest before the next activity can be performed. Anaerobic exercise such as sprinting, weight lifting, stairs, etc., can last about 30 seconds. Generally, people go up 3-4 floors with little reaction, and when they go up to 5 or 6 floors or higher, they will feel out of breath, sore legs and need to rest. Anaerobic exercise lasts for a shorter period of time, at most 3-5 minutes.
Second, the importance of aerobic exercise exercise for the elderly
Aerobic exercise means that the metabolism of the body during exercise is dominated by aerobic metabolism. Aerobic exercise relies on glycogen and fat decomposition and oxidation metabolism for energy supply, this form of endurance exercise training can enhance respiratory and cardiovascular function, improve the metabolic function of the body, and has a greater impact on the development of heart and lung function of the elderly.
For the elderly, the basic physical quality should include: whole body endurance, strength, flexibility, sensitivity, coordination, balance and so on. With such basic physical qualities, they can safely and effectively adapt to daily life and work, as well as cope with unexpected accidents. Scientifically aerobic exercise is the most effective and suitable for sports exercise mode.
In addition, aerobic exercise plays an important role in preventing hypertension, abnormal lipid metabolism, abnormal glucose tolerance, the occurrence of obesity, preventing osteoporosis, delaying aging and improving the quality of life.
Third, pre-exercise medical screening and monitoring
For the elderly, strict medical screening before exercise is very necessary; and can be based on this to develop a reasonable exercise prescription.
The elderly should do medical screening before the development of fitness exercise program to decide whether they can participate in sports, which sports are appropriate to participate, monitoring the heart rate, blood pressure, weight, blood sugar, symptoms and signs of elderly participants in sports, elderly participants should do regular medical examination and follow up.
Before starting exercise, a physical examination should be conducted to assess the functional capacity of the heart using the “incremental load exercise test” and to monitor the heart rate, electrocardiogram and blood pressure to find out the maximum intensity that the subject can achieve and the most suitable exercise intensity for the subject to exercise.
Fourth, the reasonable exercise prescription for the elderly
1.Appropriate exercise methods for the elderly
Cardiorespiratory endurance exercise, muscular endurance, muscle strength, flexibility and coordination exercise, such as walking, brisk walking or jogging intermittently.
① Aerobic endurance exercises: walking, jogging, dancing, cycling and swimming, etc. Participation in these aerobic exercises can help improve cardiopulmonary function and prevent “cardiovascular metabolic syndrome”, which is suitable for healthy elderly people and elderly patients with cardiopulmonary diseases. Only a relatively small number of older adults over the age of 65 can participate in swimming and bicycling. Older adults are encouraged to engage in activities of daily living, such as gardening, travel, housework, and shopping.
②Muscle endurance and muscle strength exercises: suitable for healthy elderly muscle strength training, such as dumbbells, sandbags and tensioners, which can improve muscle endurance and muscle strength through muscle contraction.
③Flexibility exercise: should improve the flexibility of the body through joint mobility training, i.e. flexion and extension activities of upper limbs, lower limbs, shoulders, hips and trunk joints, such as doing radio exercises and rhythmic exercises.
④Coordination exercises: improve coordination, medical gymnastics, dance and game activities.
⑤Chinese traditional exercise therapy: such as Jane Taijiquan, with stretching, soft and rhythmic movements, movements with breathing and concentrated thoughts, is a more ideal way to regulate the function of the nervous system and limb flexibility of the elderly.
2.Intensity of exercise
The generally recommended exercise intensity for the elderly should be less than 70% of the maximum heart rate when calculated by heart rate. For maintaining a healthy heart metabolism, the exercise intensity can be lower than 50% of the maximum heart rate, and for senior citizens, 35% to 50% of the maximum heart rate is appropriate. The incidence of asymptomatic myocardial ischemia in the elderly is high, so do not force a single “target heart rate”, exercise as appropriate to make the heart rate as close as possible to the level of the “target heart rate”.
3.Exercise time
Exercise according to the exercise prescription, once every other day, that is, 3-4 times a week, other times can be light activity, or rest.
Five, the elderly how to scientific aerobic exercise exercise
The scientific exercise of the elderly should do: master the essentials and scale of exercise, follow the necessary principles of exercise training and pay attention to related matters.
After years of research and practice, the scientific aerobic exercise is to follow the “individual exercise prescription”.
1.Master the main points and scale of aerobic exercise
If the intensity of exercise is too small (oxygen intake is less than 40% of the maximum oxygen intake), it will not achieve the effect of enhancing the endurance of the whole body, which is the basis of “household chores and work can not replace exercise”; and large-intensity activities for the elderly, there is a certain degree of danger, and the exercise effect is not necessarily better than low or medium intensity, but sustained Longer exercise effect is good.
Pre-exercise warm-up
Each exercise requires a warm-up process before the preparation activities.
Predicting the target heart rate
Simple determination of your own
”Target heart rate”, the target heart rate is a value of 170-age.
Self-perception
Self-perception is an important indicator to grasp the amount and intensity of exercise.
Duration
Generally, the duration of aerobic exercise should not be less than 20 minutes per session for the elderly, and can be as long as 1 to 2 hours.
Exercise frequency
The frequency of exercise is determined by individual physical condition. 3-5 times a week, too few times to achieve the purpose of exercise.
Discomfort symptoms
That is, the discomfort after exercise, is also a measure of whether the amount of exercise is appropriate scale.
Gradual and orderly
This is the basic principle of all sports and exercise. Exercise intensity should be gradually transition from low to moderate intensity; gradually increase the duration; gradually increase the number of exercises from less. Do not rush to achieve.
Maximum oxygen uptake
The maximum oxygen uptake is increased with the number of training sessions. Strength training does not improve maximal oxygen uptake. Only 5-25% of maximal oxygen uptake can be improved by training, individual people can improve more than 25%. For example, for young people: Exercise intensity Duration (30 years) High 5 minutes (50% aerobic metabolism) High 15 minutes (80% aerobic metabolism) Medium 30 minutes (90% aerobic metabolism) Low intensity (walking) More than 2 hours (close to 100% aerobic metabolism)
Exercise intensity duration (30 years) Higher 5 minutes (50% aerobic metabolism) High 15 minutes (80% aerobic metabolism) Medium 30 minutes (90% aerobic metabolism) Low intensity (walking) Positive
2, improve the principles of aerobic metabolic capacity training
Each time you participate in training, you must comply with the procedure of first doing preparatory activities, then doing strenuous exercise, and finally doing recovery exercise. In the initial training must make the large muscle groups to participate in the movement, such as the waist and upper arm muscles.
Keep the large muscle groups continuous, rhythmic, more than tens of minutes of exercise time.
Aerobic metabolic exercise is appropriate 3-4 times per week
It is appropriate to train for 5 to 12 minutes at the beginning of each session, gradually extending to 20-30 minutes.
To achieve the purpose of aerobic training, exercise as far as possible to achieve sufficient intensity; that is, heart rate and respiratory rate can reach my highest value of 50%-70%, the body to sweat. For the elderly, low-intensity exercise is encouraged but needs to be consistent.
Brog (Brog) physical strength perception table test, exercise subjective feeling should reach between 12 and 14
3.Cautions for aerobic exercise for the elderly
1.The elderly should diversify their exercise methods, such as aerobic endurance exercise, muscle strength training, flexibility and coordination exercise, and combine these exercises organically.
2.Senior citizens feel that their memory is decreasing, so they should practice repeatedly to master the action, and they should participate in sports that they are familiar with and interested in.
3, the elderly should learn to identify the symptoms of excessive exercise, sports instructors should ensure the safety of the elderly in fitness sports to avoid injuries.
4.Senior citizens have low physical ability and slow adaptation ability, so the speed of exercise progress should be slow, and the time of preparation and finishing activities should be extended.
5, if nausea, dizziness, chest pain, muscle pain, shortness of breath, rapid pulse, heart beating violently, limb fatigue and other phenomena occur during exercise, indicating that the intensity of exercise is too large, should immediately rest, or reduce the intensity of exercise.
6, the elderly taking certain drugs, such as betalactam and amiloride, etc., can not use the heart rate to determine the intensity of exercise, can be used to determine the intensity of conscious exercise grading table, 9 to 11 that is a little feeling, this intensity is suitable for the elderly fitness exercise.
7, although there is no disease, but infrequent activities of the elderly, as well as a variety of chronic diseases of the elderly, exercise is best not to follow the above principles of their own prescription. It is best to go to the doctor before exercise, a comprehensive physical examination, by the doctor according to personal circumstances, a specific aerobic exercise prescription, and then exercise according to the prescription.