"Reverse" enhances leg strength The common three-five elderly people are doing “reverse exercise†on the square. This “anti-normal fitness†method has been popular for a while. It is said to enhance leg strength, treat back pain, reduce osteoporosis, and improve body balance. force. However, from the analysis of exercise physiology, the retrograde consumes 75% more energy than the forward movement, and the heart rate increases by 40%. Considering the declining function of the elderly and various organs, the central nervous system can coordinate the activities of various organ systems. Decreased, the reaction is slow, the sensitivity is poor, and the backwards are prone to tripping or losing balance and falling, causing accidental trauma to the spine and hips, knees, and ankles. In addition, because the cardiovascular reserve capacity of the elderly is reduced, the retrograde will increase the burden on the cardiovascular system, and at the same time, the neck will be sprained, resulting in compression of the carotid artery, narrowing of the lumen, reduction of blood flow, reduction of blood supply to the brain, and brain. Hypoxia, and may even faint when turning neck. Occasionally, it will not hinder your health, but it should not be done frequently. Morning training as soon as possible Some older people think that the sooner morning exercise is better, so they like to go out to exercise when the day is not bright. In fact, this is unscientific. Before the sun comes out, the carbon dioxide content in the air is high, and the pollutants accumulate in the air. Breathing these dirty air will have a harmful effect on the human body. Therefore, morning exercise should be arranged after the sun comes out, and it is not appropriate to practice in the morning on the road with more traffic, because these places have a large amount of carbon dioxide, which is not good for health. Many elderly people like to do fasting morning exercise, and then go to drink tea together after exercise, which is prone to hypoglycemia, dizziness and other symptoms, and insufficient water replenishment. In addition, 6-8 in the morning is the peak of blood pressure, improper exercise may also cause blood pressure to rise. In order to avoid accidents, it is best to eat something properly before exercise, and bring enough water to drink, feel chest tightness, the body does not adapt to stop exercising immediately, or go to a nearby hospital. A hundred steps after a meal to benefit the body and mind "After a meal, walk a hundred steps and live to ninety-nine." Many seniors use this as a fitness motto, but it is not scientific to go a hundred steps after a meal. From the perspective of modern medicine, after eating a meal, the heart load of the elderly increases, and postprandial exercise has a significant negative effect on the cardiovascular system. Therefore, the elderly should avoid taking a walk after a full meal. Mountain climbing is the best exercise Many elderly people have the habit of climbing the mountain early and think that climbing is the best way to exercise. In fact, this may not be the case. "People are old and old", the load when climbing a mountain is more powerful, which is not conducive to the elderly to protect the knee joint. When you go up the mountain, the weight of the knee is basically your own weight. When you go down the mountain, in addition to your own weight, the knee joint also has to bear the power of the undershoot. Such an impact will increase the wear on the knee joint. Especially for the elderly with knee joint disease, the joint damage caused by climbing the stairs is more severe. Therefore, it is not appropriate for the elderly to climb the mountain too often. To climb, try to avoid the steps and choose a flat road. The speed should not be too fast. Those with knee discomfort should not climb mountains. They can choose to walk, jog, swim, etc., or do waist and leg gymnastics. Fitness exercises help to maintain health, but there must be a scientific fitness method to avoid getting into the wrong zone, in order to achieve the true purpose of fitness. Paper Bowl,Kitchen Paper Bowl,Restaurant Paper Foodware,Canteen Paper Foodware Auswei Paper(Jiangmen)Co.,Ltd , https://www.pleespaper.com