Some self-monitoring that the elderly must know
It should be noted that the organization and function of the organs of the elderly have experienced varying degrees of degenerative changes, and there are some chronic diseases, and in the exercise of the elderly, in addition to the need to pay attention to the individual, step by step, persevere and other principlesAttention should also be paid to the self-monitoring of exercise volume to prevent the alternating reaction caused by excessive exercise, affecting health and even accidents.
In fact, in the fitness exercise, the elderly can self-monitor from the following aspects.
First, the respiratory rate: during the exercise, due to increased oxygen demand, breathing will be slightly faster, is a normal phenomenon, but not too fast, the number of breaths should not exceed 24 times per minute, such as excessive movementCough, gasp, chest tightness and difficulty breathing should reduce the amount of exercise or stop exercising.
Second, the heart rate is fast: the heart load can be obtained from the pulse measurement. The middle-aged and elderly people within 60 years old, such as the pulse does not exceed 120 times per minute, indicating that the amount of exercise is appropriate. If it is 130-140 times per minute, it means thatExcessive amount should reduce the amount of exercise to avoid overloading the heart.
For the elderly over 60 years old, the pulse should not exceed 110 times per minute during exercise. If the pulse rate is reduced or the pulse is not neat, stop exercising immediately and seek medical advice promptly.
Generally, the healthy elderly 3-5 minutes after exercise, up to 10 minutes, the pulse should return to normal, if it can not be restored in time, indicating that the amount of exercise is too large, should be adjusted.
Third, the diet: the elderly through appropriate exercise, can increase the digestive function of urea and other appetite, improve appetite, a slight increase in food intake.
If the appetite declines, it is necessary to consider whether the exercise program and the amount of exercise are appropriate, and appropriate adjustments should be made.
Fourth, sleep status: the elderly through normal exercise, generally improve sleep, sleep a little fragrant, if exercise through exercise, but make insomnia worse, and the pain of backache is unbearable, then consider whether the exercise is too much, should be adjusted in time.
V. Tiredness: Generally speaking, after exercise, especially after starting exercise, the elderly will have a sense of fatigue, which will cause frequent exercise, increase adaptability, and fatigue will gradually disappear.
If the old man does not feel relaxed and happy after the fitness exercise contraction, he feels sleepy and heavier, and even feels tired. This shows that the amount of exercise is too large and can be adjusted appropriately.
Sixth, measuring weight: the elderly in the exercise process, can measure body weight 1-2 times a week, preferably measured at the same time, generally people who just started exercising, after 3-4 weeks, the body weight gradually decreased, this is metabolic enhancementExcessive consumption, the edge of micro-reduction, then the body weight will be relatively constant at a certain level. If the body weight is “progressive”, it may be excessive exercise or potential disease, and the cause should be identified in time.