How to monitor whether fitness for the elderly is safe

　　Notice elderly The tissues and functions of various organs have experienced varying degrees of degeneration, and some patients with chronic disease Therefore, in addition to the principles of individual differences, step-by-step, and perseverance in fitness exercises, the elderly should also pay attention to self-monitoring of exercise volume to prevent negative reactions and impacts caused by excessive exercise. healthy , and even accidents occur.

　　Generally speaking, the elderly can self-monitor from the following aspects during fitness exercises.

　　1. Respiratory frequency:

　　During fitness exercise, due to the increase in oxygen demand, breathing will be slightly faster, which is a normal phenomenon, but it should not be too fast. The number of breathing should not exceed 24 times per minute. If it occurs frequently during exercise, cough , wheezing, chest tightness and difficulty breathing, you should reduce the amount of exercise or stop exercising.

　　two, heart rate speed:

　　The heart load can be obtained from measuring the pulse. For middle-aged and elderly people under 60 years old, if the pulse does not exceed 120 beats per minute, it means the amount of exercise is appropriate. If the pulse reaches 130-140 times per minute, it means it is excessive, and the amount of exercise should be reduced to avoid overloading the heart. For the elderly over 60 years old, the pulse should not exceed 110 beats per minute during exercise. If the pulse frequency decreases or the pulse rhythm is irregular, stop immediately. exercise , and seek medical treatment promptly.

　　Generally, the pulse of healthy elderly people should return to normal 3-5 minutes, and up to 10 minutes after exercise. If it cannot recover in time, it means the amount of exercise is too large and should be adjusted.

　　3. Diet:

　　Through appropriate exercise, the elderly can increase gastrointestinal and other digestive functions, improve appetite, and slightly increase food intake. If your appetite decreases, you need to consider whether the exercise program and amount of exercise are appropriate, and make appropriate adjustments.

　　4. Sleep status:-

　　Elderly people generally improve their sleep and sleep more soundly through appropriate exercise. If exercise for a period of time worsens insomnia and causes unbearable backache and body pain, consider whether the exercise is excessive and make timely adjustments.

　　5. Level of fatigue:

　　Generally speaking, the elderly will feel fatigue of varying degrees after exercising, especially after starting exercise. However, with regular exercise and increased adaptability, the fatigue will gradually disappear. If an elderly person not only does not feel relaxed, happy and energetic after exercising for a period of time, but instead feels increasingly sleepy or even bored, this indicates that the amount of exercise is too large and should be adjusted appropriately.

　　6. Measure your weight:

　　During fitness exercises, the elderly can measure their weight 1-2 times a week, preferably at the same time. Generally, people who have just started exercising will gradually lose weight after 3-4 weeks. This is due to enhanced metabolism, increased consumption, and fat loss. Afterwards, the weight will be relatively constant at a certain level. If the weight decreases in a "progressive" manner, it may be due to excessive exercise or underlying disease, and the cause should be identified in time.