Running is not suitable for everyone. There are four types of elderly people who should not run for fitness.

　　often exercise Can effectively prevent age-related cardiovascular diseases disease , diabetes, arthritis, cancer and lung disease. And running is elderly An exercise program, but not all elderly people are suitable for running. In this regard, some people ask which elderly people should not run for fitness? What are the precautions for fitness for the elderly? Next, I will introduce them one by one for your reference.

　　Four types of exercise that seniors should not run for fitness

　　1. Suffering from severe hypertension, coronary heart disease Elderly people with diseases such as bronchitis and bronchitis should not run

　　Because when these patients run, the body's oxygen consumption increases, which can easily lead to hypoxia and induce myocardial infarction or cerebrovascular accidents.

　　2. Elderly people with hidden diseases should not run

　　Because running may touch and induce underlying diseases. For example, some elderly people suffer from gallstone disease but have never been ill. Even if they jog, the stones at the bottom of the gallbladder may fall to the neck of the gallbladder, causing colic.

　　3. Older women who are fatter

　　The bones of older women who are fatter will become brittle and the muscles and ligaments will become harder. If you run for exercise, your muscles, tendons and ligaments will be easily damaged.

　　4. Older people

　　male Over 60 years old, female People over 50 years old should not practice running. It is better to practice Tai Chi, Qigong or gymnastics.

　　Seven things to note about fitness for the elderly

　　1. Choose appropriate exercise content

　　A person's fitness program should focus on incorporating four different types of exercise: endurance, strength, balance and flexibility. Strength training is proven to be the most effective when it comes to preventing and reversing muscle weight loss.

　　2. Physical exercise cannot completely replace healthy lifestyle

　　Only by removing highly processed foods and sugar from the diet, refraining from smoking, and drinking moderate amounts of alcohol can the health effects of promoting physical exercise and extending life span be achieved.

　　3. Do more compound exercises that can mobilize more muscle groups.

　　Such as squats, deadlifts, lunges, rows and push-ups. Compound exercises like these use more muscle fibers than leg extensions that train one muscle group in isolation.

　　4. Gradually increase training volume

　　Vary the reps per set or incorporate a twist, such as combining arm curls with lunges. Or challenge your balance and perform arm curls while standing on one foot.

　　5. Set fitness goals

　　Assess every three months. Older adults should change their exercise routines frequently rather than following the same regimen for months as muscles become accustomed to doing the same movements. To increase muscle endurance, a simple way is to shorten the rest time between each exercise set or increase the training reps.

　　6. Ensure the recommended amount of exercise for the elderly is achieved

　　That is 150 minutes of moderate intensity exercise per week, which can be broken down into 20 minutes per session, 7 times per week； 30 minutes each time, 5 times a week ； Or 50 minutes each time, 3 times a week ； It's enough to sweat a little, but don't get cold. Stretching before and after every workout will help keep your spine strong and flexible.

　　7. Don’t force yourself

　　Elderly people can reduce exercise or temporarily stop exercising for a few days when they feel tired or busy. If you feel uncomfortable during exercise, you should stop exercising immediately and seek medical treatment in time. Before starting to exercise, seek guidance from your doctor and professional trainer. If you have high blood pressure or a back injury, avoid high-intensity strength training.