Have been reported in the literature, in the human body from middle age to the old recession process, heart and lung function decline is the most important performance factors. Numerous studies show that physical exercise, especially aerobic exercise on improving older cardiorespiratory function state has a good effect: movement time generally not less than 15 20min, for health, sport suit at a rate of 180 ( or 170 ) by age, for over 60 years of age or physical difference in the elderly with a 170 reduction in age, there is a serious cardiovascular disease patients should be prescribed and in others is accompanied by exercises, must not be movement brings pleasure become dizzy with success, leads to tragedy. Maintain, improve the function of cardiovascular system, is the elderly in aging, maintain the health of the primary condition, daily to cardiovascular system a certain motion stimuli, is the basic way to health. Here are some simple exercises to help you improve your cardiovascular endurance:
1 trot
Walking is the physical exercise in the highest safety factor of a sport, and not affected by time, space restrictions, but because of its low exercise intensity, so the movement time to a little longer. Walking speed faster as well, with 100 meters per minute. (roughly the equivalent of hurried over crossroads speed ), at least 20 minutes away, about an hour as well, can be daily or once every other day.
Brisk walking stride frequency, stride length is larger than the standard action: normal walking, swinging arms actively, fast forward centre of gravity, shoulders relax, go with head high and chest out, abdomen and hip.
2 jogging
Jogging is a whole body movement, can exercise the visceral organs can also exercise the body and lower the major muscle groups. Exercise should choose fresh air, vehicles, flat ground at a time, to sooner or later is appropriate. Each time I jog run at least 10 minutes or more, in order to run for 5 minutes, the back and the brow begins sweating rate. After a period of time may be extended to 20 - 30 minutes. In older people in primary jogging, walking can be advanced -- run alternately, until after the body to adapt, adjust for the whole.
Jogging standard action: the upper body slightly forward, shoulders, neck, upper limb relaxation, his eyes look straight, elbow flexion of 90 degrees, with the elbow to swing back and forth. The first use of heel, a rapid transition to full foot pedaled backwards, then grilled. Tempo and rhythm of breathing echoes.
3 swimming
Swimming to improve cardiovascular and respiratory function with good effect. Swimming must overcome the resistance of water, make the heart more powerful pulse, more the breath. Appropriate exercise intensities: heart rate in 120 - 130 / min, poor physical fitness in the elderly or cardiovascular disease. Patients can be reduced by exercise intensity or by swimming exercise, sports must have accompanied each exercise time; in 20, more than 30 minutes. A beginner can only exercise for 4 to 5 minutes, after weeks of hard work, gradually increasing to 30 minutes.
4 stairs
Climbing stairs without special ground equipment requirements, whenever and wherever possible, simple and easy. Can promote blood circulation, so that the cardiac output increased, inhalation of oxygen than quiet increased by 8 - 10 times, can improve heart and lung function, muscle strength and flexibility. In older people started to exercise load should not be too high, you'd better climb 4 - 5, after slowly increasing layers, keep in low intensity exercise, to not feel dizziness, palpitation, vertigo, after exercise does not feel particularly fatigue is appropriate. Heart or lung disease should exercise compliance, there are others accompanying movement.
Stair climbing stairs is a standard action: arms force swing, the waist should be straight, body slightly forward, focus on the heel; down the stairs when speed can be slightly accelerate, relaxed and rhythm action.
The 5 game ( deer run)
Wuqinxi deer running section of Shujinhuoxue, exercise the waist muscle function.
Moving left, natural stand, left foot started carry thick, the upper body forward, feet apart from the ground 1 punch, right leg bent, right arm outstretched hand, wrist bending, a deer hoof shape, finger tip droop and head flat, left arm after, fingertips upward, eyes squint. The right move, in opposite directions, moves the same.
For a day early, late to do a different. 3 times into 1 groups, each 3 to 5 groups, the exercise intensity to sweating slightly better.
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