Fitness exercises for middle-aged and elderly people

When doing aerobics, middle-aged and elderly people need to pay attention to their physical condition and preserve their strength. It is best to do aerobics in such a fully prepared state. The physical condition of the elderly will gradually age and weaken as they age. If they do not take good care of their bodies, their weak physical condition will not be improved at all. The elderly's body will get better day by day when doing aerobics. So what are the practices of aerobics for middle-aged and elderly people?

1. The sit-up postures of many middle-aged and elderly practitioners are not very correct. Most of them lie flat on the ground, lift their entire upper body, hold their heads with their hands, cross them around their necks, and touch their elbows to their knees. This practice causes the muscles in the thigh roots to be exerted for a long time, while the abdomen is hardly exerted. If this continues for a long time, it will cause strain on the muscles in the waist and compress the nerves in the neck. The correct way to do it is: lie flat on your back, straighten your upper body, and really exert force on your waist. Middle-aged and elderly people should be careful not to let their waist leave the ground, then slowly lower the body to its original position, and repeat the above movements. As your abdominal muscles pull your body upward, exhale slowly. This ensures that the deeper abdominal muscles are also engaged and exercised.

2. Many people do sit-ups at home, and everyone thinks they are getting better and better at this exercise. In fact, this can easily cause abdominal muscle strain. Too fast a frequency will not improve the exercise effect. Only by slowing down the exercise rhythm appropriately can you avoid physical discomfort caused by excessive fatigue and enhance the training effect of the abdominal muscles. If you want to lose belly fat, you must control the rhythm and avoid doing a lot of sit-ups at the beginning, which will cause muscle soreness. Middle-aged and elderly people can initially try to do it 5 times a minute, and then slowly increase it until it reaches about 30 times.

3. When doing sit-ups, try to keep your body balanced and don't sway left and right. Your body cannot deviate from the straight line. You should try to control the direction of the sit-ups and slow down the speed as much as possible. It is best to feel the movement of your abdominal muscles when you get up. This way, middle-aged and elderly people can exercise their abdominal muscles well.

4. Simply doing sit-ups can only achieve the effect of partial weight loss, and it needs to be combined with other aerobic exercises. Long-term sit-ups can strengthen the abdominal muscles, but other parts of the body, such as the thighs and buttocks, get relatively less exercise. It is impossible to achieve weight loss effect in a certain part of the body through only one type of exercise. In order to enhance the waist-slimming effect, middle-aged and elderly people need to effectively combine sit-ups and aerobics to achieve perfect healthy weight loss results.

In the above content, we introduced various methods of aerobics for middle-aged and elderly people. In fact, as long as the middle-aged and elderly people exercise a little, their bodies will be stronger, tougher and healthier than those who do not exercise. When doing aerobics for middle-aged and elderly people, they must ensure that their diet improves during the exercise and eat more foods high in protein. This will strengthen their physical fitness and will be better for the health of middle-aged and elderly people.