Precautions for using outdoor fitness equipment
1. Do not exercise too much. People who used to participate in physical exercise in the past can increase the amount of exercise. Generally, the pulse should not exceed 110 times/minute, and the maximum should not exceed 120 times/minute. Old people who don’t often or not exercise at all should choose the sports that suit them.
2. Be sure to prepare for exercise before exercise, and warm up for 10-15 minutes. This will prevent twisting your neck, twisting your waist and hurting your nerves.
3. After the exercise, do some sorting activities, because the person's capillaries expand after exercise. If you sit on the ground and do not move, you can't get back to the heart if you know that the blood is at the far end of the body. Old people with high blood pressure and heart disease, take a walk after exercise, buffer for about 10 minutes
4. Master your exercise time. It is best for the elderly to exercise for about 40 minutes each time, no less than 30 minutes or more than 1 hour.
Outdoor fitness equipment can be generally divided into anaerobic exercise, aerobic exercise and body flexibility training. The use of outdoor fitness equipment can help people treat biomechanical diseases, energy excess diseases and neurological and mental diseases. According to the functions of various types of equipment, we divide the outdoor fitness equipment into four types:
Ribbed wooden frames, horizontal bars and other leg presses. This type of exercise does not recommend that the elderly desperately press the leg or lift the leg to a high pressure. The high pressure does not mean health.
Lifting the leg too high when pressing the leg, the spine of the elderly will be threatened
Try not to use the stretcher
The waist of the elderly is stiffer, and the movements are as slow and soft as possible when twisting. Twisting too fast can cause small muscle strain around the spine, which has an adverse effect on the intervertebral disc, which may cause the disc to protrude. Therefore, when you twist the waist, you should do your best. Don't be extremely distorted.
When twisting, turn 180 degrees, it is safe to use 3-4 seconds, some old people can use 1-2 seconds, do not use explosive power
Usually used is a three-person twister, in order to prevent the occurrence of sprains, multiple people exercise at the same time
Some elderly people increase the stride on the walker, spanning 160 degrees to 180 degrees, and the spacewalker as a "dynamic kicker" is quite dangerous. Because it may cause the hip ligament to relax, it is easy to cause dislocation. Dr. He suggested that the elderly should repeat more low-intensity aerobic exercise.
Don't play swings on the same side of the spacewalker. This kind of gameplay has no fitness effect, and it may fall down if you don't pay attention to it.
The health rider is a kind of sports equipment that is more suitable for the elderly. Pay attention to the head backwards during exercise and pull the body as far as possible. This will help prevent and improve cervical spondylosis.
People with lumbar disc herniation must not play the rider
The outdoor treadmill is also a device suitable for the elderly to exercise, but some elderly people use this device too frequently. Calculated in a cycle of 360 degrees, the average elderly friend should not exceed 1.5 to 2 cycles in one second.
Excessive exercise speed will cause excessive exercise load on the heart. Old people with heart disease should pay special attention.
1. Horizontal Bars The purpose of the horizontal bars for the elderly is mainly to stimulate the muscles. The 60-year-olds do not have to do too fast and too much, and do not need to do their best. People with moderate disc herniation can do moderate flexion on the horizontal bar, feet on the ground, and do more than half of the weight hanging, the function is equivalent to hanging traction
Old people who can't do the pull-ups on the horizontal bar, don't hang on the horizontal bar, beware of shoulder dislocation
2. Sitting on the sputum, the elderly who are softened by the tibia should not