Belle
Morning jogging is a fitness exercise that many people like, and morning jogging as a sport is insisted on by many people. People often say that morning jogging enhances physical fitness, but precautions during morning jogging should be noted, especially for the elderly. So, what should the Chen faction pay attention to? Let’s find out together.
1. Check your body before running
Participating in jogging elderly Check your body first to see if you are suitable for running. After the doctor approves, you can actively participate and stick to it for a long time.
2. The distance and speed of running should be appropriate
Frail elderly people should first jog short distances, starting from 50 meters, and gradually increase to 100 meters, 200 meters, and even longer distances. The speed is generally 100 meters in 30-40 seconds (the amount of exercise is similar to brisk walking). If you have better physical strength, you can run longer, starting from 300 meters or 500 meters, and then gradually increase according to your physical strength until 3000 meters to 5000 meters. Those with poor cardiopulmonary function can practice alternating walking and running, usually jogging for 30 seconds and walking for 60 seconds. Repeat this 20 times for about 30 minutes.
3. Jogging exercise To grasp the appropriate heart rate
You can use the formula 170-age=maximum heart rate to grasp it. The pulse measured after running should be lower than the maximum heart rate. Generally, the appropriate heart rate for a 60-year-old person after running is 96-112 beats/min. ； 65 years old 93-109 times/minute ； 70 years old 90-150 times/minute ； 80 years old, 84-98 times/minute.
4. Breathing when running should be natural, even, smooth, deep and long without holding your breath.
Coordinate with the pace of running. If you are out of breath, it means that your body is not adaptable to running too fast. You should slow down and adjust your breathing. The steps should be small when running and don't hit the ground heel first. Try to be flexible and relaxed ； There should be sponge pads inside the shoes ； You should move your knees and ankles before running. Be careful not to catch cold after running, and avoid resting in drafty areas.
5. You should feel good after exercising, eat well, and sleep well
If you feel tired and weak, unhappy, have a loss of appetite, or sleep poorly, you should reduce the amount of exercise or go Hospital examine.
6. Things to note when running
If you experience chest tightness, chest pain, palpitations, dizziness and other discomforts, you should stop running immediately, rest on the spot to prevent accidents, and ask a doctor for examination.
Two taboos for elderly people on morning jogs
1. Avoid fever morning jog
Many people believe that running when you have a fever can have a therapeutic effect. In fact, it is not the case. When a person has a fever, the immunity is disordered and the body consumes energy. In addition, running is also an energy-consuming exercise. The energy consumption of the two causes the energy supply balance in the body to become imbalanced, which in turn aggravates the condition and causes other diseases. disease。
2. Don’t run in the morning on busy streets.
Vehicle exhaust, morning dust, inhalable particles, etc. all determine that this morning environment is very harmful and harmful. healthy of.
You should choose an open place in a park or playground. The fresh air environment can double the effect of morning running. There are sufficient oxygen atoms, which can supply the human body with a very high concentration in the early morning, increase the oxygen content in the brain, improve memory, refresh the whole body, increase metabolism, improve appetite, enhance the operation of various organs in the body, and improve cardiopulmonary function.
