Older Group is not a
homogeneous group, and it is of course just as diverse as annat group. It is no
law of nature att a 80-year-old performer worse than a 67 - year-old.
than a third of all
older people are active in sports, and especially the younger part of the older
group.
When older delta in
sport, har work on the same Principles as all andre groups taking into account
the flaws har suffered through life. It is important for the elderly two relat
til physical effect som desired by training. In particular, it betragtet om
body needs cardio, som kan having a good effect on Any excess weight, and two
back grad there is a need for strength forhindre falls.
When you choose two
exercise as a supportive factor in your indsats mucus you, do you understand
how your level of fitness is. If in doubt, contact your doctor and get a health
check, so you-can-get-to-know if there is something you just have two be
careful. Good rådgivning and guidance on training kan get by henvendelse a Physiotherapist for
example, a nursing home or in a gym.
, It is in general a
good idea to listen to your body, so you take responsibility for how much
training you-can tolerate.
Are you completely untrained,
start slowly and with a small beløb of training. It is a good idea to start
adding physical activity into everyday life, so you gradvist change your habits
towards more exercise.
Kan for example be two take the elevator up and
down stairs.
two take a detour när
you go shopping.
dancing to a piece of
music from the radio.
if you take the bus,
get off a few stops before and walk the remaining distance.
After a few weeks
training volume is ökat and be more demanding, but do it gradvist so you do not
lose courage.
Be aware at mange
kommuner are doing exercise for the elderly, and there are også pensions
Association att make exercise aktiviteter ulike kinds. How ofte you exercise,
of course Tailored to your specific opportunities. It is ideal to train / be
Physically active 1 hour a day, but must people choose to train 2-3 times a
week. Training kan simply be supplemented with getting a little more exercise into sin
daily lives.
Exercise as a
positive factor for falls prevention
Many older people find
att they get into a vicious cycle of inactivity. From 70 years of age two lack
of regular maintenance training cause the body very snabbt lose much of sin
muscle. When the body's large muscles around the thighs and hips bli weaker,
ordinary everyday aktiviteter som climbing stairs and shopping besværligt. The
older person ska spend a large part of sine energy just to transport his body
around. Thus the surplus two carry a heavy bag of groceries or two RESPOND
snabbt if a person is going to push, noticeable deterioration. Fall Accidents
ofte occur in this age group, and women særlig are at risk of fractures due two
osteoporosis. In the end, the unpleasant and unsafe erfaringer make som person
no longer dare two venture among others. This in turn ska lead til exercised
less, the Body Becomes even worse acting, og at risk of falling even in egne
homes ökat.
Physical activities
include muscle styrke element kan Greatly help two reduced the risk of falls.
Strength training ska særlig syftar two stimulere the legs big muscles, and you
ska generelt work with relativt heavy resistance.
Strength kan nemt performer the exercise equipment att you
find in Gyms and Eventually in many older center's training section. An
exercise machine is a good tool for the untrained, fordi you-can-performing the
exercises seated, and in this way are not Brought demonstrated significantly
krav for balance and coordination. In other words, in the machine solely
concentrate on lifting as heavy muligt and dermed effektivt öka muscle strength.
If you do not want to work out in the gym or do not have the exercise equipment
available, strength training is nemt done with the paraphernalia you have that
home.
Strength is not
nødvendigvis fun and exciting, but ska seen as a nødvendige action forhindre
and correct Any defects in the musculoskeletal system. Many fitness centers
have the strength team Specifically for older people hvor social element også
given high priority. If you have the groove tried two strength train, it kan very highly recommended to ask a kompetent
instructor or Physiotherapist guide you, botheration in terms of exercises and
motivation.
Communities of muscle
styrke exercise er at you ska performers exercises with enough force two
exercise kan only be repeated 8-10 times before you have two break. In this way
Stimulating muscles maximum and most efficient. After this you take 2-3 minute
break elsewhere you can walk around, relax or drink a sip of water. The breaks
ska used two make the body so fresh det kan again-performing the same exercise 8-10
times.
Strength training is
a very effektiv form of exercise, and many untrained experience it very
Motivating att in just 2-3 weeks of training ska få demonstrated significantly
improvements att make som in the beginning almost from hour two hours kan lift Heavier weights than the last. This is
due partly two snabbt learn the technique behind the lifts, and dels at the
body's nerves att send signals back and forth mellom brain and muscles very
snabbt Becomes better two build large muscle power. This is an incredibly
important feature forbedre relative two decrease risk. Coming out of balance
and is about to fall, you need kunne REACT snabbt and activate the major muscle
forces.
Exercise as a
positive factor in weight loss
Physical activity
skapar Energy og kan Thereby full two reduced weight. It is important two Decide two færre
consume calories and put calorie burning up in order to burn the depots, you
allerede garden.
This is where
exercise comes into the picture. Through exercise ökat calorie consumption, and
kan help to get an obese person som fallen into a vicious circle of low
activity, Decreased energy, and dermed tends øge weight, to get into the
virtuous circle, hvor højere activity Causes en stigning in energy consumption
and Hence weight loss - Provided of course att energy intake is the same.
, The physical
problems, overweight provide, kan exercise a great grad full two reduced or
förebygga. There is evidence att exercise hindrer calcification and dermed
cardiovascular disease. The same goes for high blood pressure, age, diabetes
and genes around the joints and muscles.
The great benefit of
the exercise is to get a better konditon (Greater oxygen uptake per. Kg bw.
Unit of time). This ska giving you the strength two become a more active
person. You Can Come to flere things fordi aktiviteter before field stressful,
now blir nemmere two performers.
Another important
benefit is att you get a more efficient body, der overpowers the things you
want to do on a daily basis. This kan bidra a more positive self-image and højere
quality of life, as it giver an opportunity two delta in social life and be self-Reliant
in egne homes.
A more recent theory
is att inactivity skapar the aging process, while activity decreases the rate
of aging.
It ska också nämnde
att studies having shown att exercise påverkar appetite regulation in a
positive direction. But it is important two realiseringen att exercise alone as
actual diet er long delays.
It derfor requires
att one is motivated gennemføre sina level and is willing at lade action is
required of hours. If the target is a demonstrated significantly weight loss,
it is recommended two combine exercise with a diet att Reduces caloric intake
markant.
Training types and
beløb of training
When you choose two
proceed with a more targeted training, it is important to find an exercise you
like. Exercise ska ideally be gennemføres by desire. If you can use some of the
exercise offers available in your area, you have the mulighed exercise with others,
what in itself can be fun and inspiring.
You do not work with
very high pulse power two of training. A moderate pace att feels slightly
tiring and makes you breathless, ice Appropriate. The rule of thumb is att du
ska just kunne hold a conversation with little Difficulty - there ska only be
surplus two short Sentences. Generally speaking, the longer go into the
individual training you get, the more your body goes over two fat burning. It's
the same reason a good idea two put training before a meal.
Inspiration for
training in everyday life
for the people who kan straks get started with exercise or sports
activity som swimming, walking, gymnastics and the like, there are many
opportunities to find clubs att victim training. Many aktiviteter kan også done on your own. Or you-can try to find
exercise friends so that together you-can go to visit the senior dance,
swimming, golf, bowling, darts and badminton. Remember att all movement is
exercise and a beginning may be two admit more movement into your daily life.
Start with one or more of disse ideas or find sig to some:
Once in your own home
ice training
When you set the
table so go many times to get things to a time
Stand and its ofte
Create a seated or
bedridden gymnastics program daily
Exercises att work
nødvendige preventive and restorative for the leg muscles
Explosive squats:
Get up to the front,
for example a kitchen.
Go slow down in a
squatting position. Stop your knees da da an angle of 90-100 degrees.
Turnover as soon
muligt back to sitt upright position.
Repeat 6-8 times.
Then hold down a break at 2-3 minutes and then make again 6-8 repetition. In
case you experience discomfort som Dizziness ska points 3 opført more slowly.
Stairway with big
steps:
Stand at the foot of
a staircase.
Go up the stairs with
som long steps muligt.
Make 3-4 steps, stop,
and go back down to normal step.
Keep a 2-minute break
and get back 3-4 striding up.
Feel free to use the
Banister two keep balance.
Seated exercise
program for untrained older
Sit on a sturdy
dining chair, move forward on the seat so kan her with your back straight with no back
support. Stretch a little before you get started.
"Go" on the
ground - lift your legs Alternately and stomp the floor, while you are with
your arms slightly bent doing Vigorous arm pull backward-forward.
Sidebøjninger - his
with legs apart and bend your body right down to the side and tilt the
sometimes-repeat on opposite side.
Stand up and sit down
- try not to-use arm - gradvist the number up.
Set Alternately one
och andra leg up on the chair seat - team eventuelt. in the backrest for a
start.
Body Twist Inger -
his with legs apart and twist the body from side to side.
Go around your chair
- sit down once in a while and then take a few more. Go botheration ways around
It is a good idea to
do exercises two some music you like. To "Go on site" you can put in
between övriga exercises gradvist as you get energy two IT. Remember you vill
come to breathe. The exercises repeated 6-10 times.
Landscape program for
untrained older.
Lie on your back (on
the floor, on a blanket or bed)
Start by heating up a
bit (tilt with fingers and toes, bend and stretch the feet, legs and arms.
Stretch you so att du blir long).
Now working to get
from one position two another. It's good exercise and helps bevare some
features you need for life.
Come from supine och
på side and further on til stomach, the same way back. Do the same in the
opposite direction.
Come up and sit down
on his back again.
Lie on your back and
pull your legs up in you and lift than up to the ceiling.
Lie on your stomach
and got up on all fours and up to standing and back down.
The exercises
repeated several times.
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