Beebe According to medical evidence, after people enter old age, the body's metabolic rate decreases at a rate of 4%-6% every five years, limb muscles atrophy, ligaments become stiff, and bones become porous and fragile. Stair running exercise can achieve fitness effects of strengthening muscles, loosening joints, and strengthening bones.
Stair running requires non-stop activities of the waist, back, neck and limbs. The muscles contract and relax rhythmically, which can promote lung capacity, accelerate blood flow, improve metabolism and enhance cardiopulmonary function. According to measurements, climbing stairs at a constant speed consumes 100-110 calories every 5 minutes, which is 2 times more than walking, 5 times more than sitting quietly, and similar to jogging or cycling. Fitness running should combine the individual differences of the elderly and pay attention to scientific methods. exercise . The following is a selected set suitable for elderly combination exercises.
Fixed speed landing
1. Climb slowly to the 1st-4th floors ( heart rate 90-100 times/minute).
2. Return to the 1st floor. There are two sets in total, each set is 1-2 times, with an interval of 2-3 minutes.
Variable speed running floor
1. Climb up to the 1st to 3rd floors at a moderate speed (heart rate 115-120 beats/min).
2.Relax and return to the 1st floor. Repeat 2-3 times with a 1-2 minute pause.
3.1-3F (medium speed) → 3-4F (slow speed) → 4-2F (medium speed) → 2-1F (slow speed). There are two sets in total, each set is 1-2 times, with an interval of 2-3 minutes.
Combination pavilion
1. Run slowly from the 1st to the 5th floor (heart rate 100-110 beats/min). Return to the 2nd floor at the same speed.
2. Climb up to the 2nd to 5th floors at a moderate speed, then relax and return to the 3rd floor.
3. Climb to the 3-5th floor at medium or slow speed, return to the 1st floor, repeat 2-3 times, with a 3-4 minute pause.
Exercise instructions
1. During actual training, you should first practice running at a fixed speed or running at a variable speed. After 1-2 months, combined floor running can be carried out. The training intensity should follow the principle of order from small to large, from slow to fast, and avoid overloading.
2. Exercises should be performed on stairs with spacious steps and bright lighting. Shoes should be soft and lightweight.
3. Before practicing, you should do 5-6 minutes of warm-up activities on your waist, knees and ankle joints.
