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<div id="aakwcysqq0i5v" class="news_arc"> <ul> <b>天津老人?/b>对老人的具体运动指?<p> 依照美国运动医学会《老年人的体力活动推荐》的基本原则,对于老年人的运动指导如下?</p> <p style="text-align:center;"> <img src="/uploads/image/20190605/20190605092549_6117.jpg" alt="" /> </p> 1.所有老年人中,行动不便的老年人每周也应有3天或3天以上以加强平衡能力和预防跌倒为目的的身体活动。有些失能情况较重者,如骨关节病、心功能分级低、阿尔茨海默症等,仍然需要一定的体力活动,甚至在他人帮扶下进行,即使轻微活动也比静坐或一点不动强?br /> 2.有氧运动优先,对于老年人有氧运动通常是指能够持续30分钟,而又不觉得特别累的运动,而能力受限者,可拆?-3次完成,每次10-15分钟?br /> 3.相对低龄的老年?65-74?,有长期运动经历且疾病程度低的,运动推荐与成年人大致相同。据此力量练习和长距离运动对某些老年人是不被限制的,可依据运动经验对当时机体状态进行评估,切勿强求,在疲劳状态下可考虑延后进行。同时,在力量练习中,老年人不宜从事大负荷举重等需要屏气或过分用力的动作?br /> 4.所有老年人中,因健康条件不能达到建议的身体活动量时,应在自己能力和条件允许的范围内尽量积极参与身体活动。诚然,较大的运动量更有益于健身效果,但是老年人身体机能变化起伏大,过量的运动反而有损健康,带来不必要的风险。以汗量计,老年人通常每周可有一次大汗量运动(有较多汗珠形?,在无疲劳感,身体健康允许的情况也不可超过两次?br /> 5.循序渐进,劳逸结合。原则上,每一阶段的运动健身均遵从从小到大的运动量发展规律,小运动量应该每?次左右,有助于培养自己的运动技能和能力,了解相关生理反应,如果反应强烈或疲劳感重,再低的强度对于你可能就是大运动量了。较大运动量前和后均要有充足的休息时间,间隔1-2天,每周2-3次强度较大的运动就行了?br /> 6.并非运动量越大越好,应重视低强度,小运动量的身体活动。事实上,心血管疾病患者轻微的心肺机能改善便能为降低疾病死亡率做出贡献,而且风险较低。相反,过于激烈或过大运动量反而增加风险的发生,得不偿失,更不利于持之以恒,相当多的人因为求快,求大的心理导致运动健身进行不下去,这是全球健身运动推广中存在的主要问题之一?br /> 7.健身运动期间要遵守正常的生活制度。保证充足的睡眠,注意饮食和营养,饮食以易消化、含充足的蛋白质和维生素、低脂肪为主。要控制热量、糖和盐的摄入量,禁烟、酒?br /> </ul> </div> <div id="aakwcysqq0i5v" class="relate"> <div id="aakwcysqq0i5v" class="relate_t">相关产品</div> <div id="aakwcysqq0i5v" class="c_product_b" > <dl> <dt><a rel="nofollow" href="/supply/39.html"><img src="http://cmsimgshow.zhuchao.cc/29919/201809251534332722991988426.jpg?path=yifeng-clothing.com/uploads/cp/201809251534332722991988426.jpg" alt="天津助浴服务" /></a></dt> <dd><a rel="nofollow"href="/supply/39.html">天津助浴服务</a></dd> </dl> <dl> <dt><a rel="nofollow" href="/supply/38.html"><img src="http://cmsimgshow.zhuchao.cc/29919/201809251530228052991929567.jpg?path=yifeng-clothing.com/uploads/cp/201809251530228052991929567.jpg" alt="天津日间照料老人" /></a></dt> <dd><a rel="nofollow"href="/supply/38.html">天津日间照料老人</a></dd> </dl> <dl> <dt><a 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