In April last year, to promote the upcoming fourth session of the National Games, Shaanxi, China Daily the whole of society to find collection features sports and cultural activities, a volunteer enrolled in the 81-year-old quickly swept the online world of fitness enthusiasts. The old man named Huang shall be carried, known as their favorite run 400 meters, and witnessed by reporters on the spot show a handful of 400 meters sprint, finished in 1 minute 31 seconds. 24-year-old reporter refused to accept on-site challenge, but the final score was 2 minutes 03 seconds, compared with the 81-year-old Huang shall be carried behind the half-minute. Reports and related videos on the Internet caused a great sensation, people respectfully yellow must enter the "Xi'an Herd uncle." "Herd uncle" was able to popular networks, because he subvert the people's traditional knowledge of the athletic ability of the elderly. We know that 400-meter run at full speed is a speed and endurance qualities of both high-intensity exercise, generally considered only for young people, Huang uncle stunning performance on this project, and indeed shaken the "only suitable for older people in low intensity exercise, "the traditional concept.
How to measure exercise intensity
We know that exercise to have some stimulation of the heart and lung function and skeletal muscle systems in order to improve physical fitness and produce health benefits. This stimulation with a professional jargon is called exercise load, popular point that the degree of difficulty when called movement.
Measure of exercise intensity maximum oxygen uptake, MET, heart rate, feel and so on. Here we highlight feel the instant heart rate and movement after movement concept easily understood by everyone.
We usually expressed as a percentage of maximum heart rate target heart rate as a measure of exercise intensity. Maximum heart rate is the maximum achievable heart rate during exercise, age-related. 207-0.7 × calculated as the age, simplified formula 220 - age may also be used to infer the maximum heart rate. According to the latest guidelines from the American College of Sports Medicine sports, for the adults, exercise lower intensity corresponding maximum heart rate bull's-eye 57% -63%, athlete's easy to feel as relaxed; corresponds to moderate-intensity exercise bull's eye of 64% -76% of the maximum heart rate, for the athlete's feel more relaxed to some difficulty; bullseye movement corresponding higher exercise intensity of 76% -96% of the maximum heart rate, the athlete's feel it is a bit hard to be very difficult.
Elderly to engage in high-intensity exercise it
Generally considered, suitable for adults only (ie can improve fitness and improve health) and safe exercise intensity is moderate-intensity aerobic and strength training, and more suitable for senior citizens, more gentle low-intensity exercise. Formation of this perception, because the main indicator of human aging cardiovascular system, respiratory system and other functions comprehensive loss, decreased muscle strength, osteoporosis accelerate the trend, the risk of chronic cardiovascular and cerebrovascular diseases increased, when loss among older people during more intense exercise, relative to the young, cardiorespiratory system and skeletal system to bear greater risk of injury.
People naturally aging is irreversible laws of nature, but this is only one aspect of the problem. On the other hand, long-term adherence, regular exercise can stimulate the growth and development of each system and lung, bone, muscle, and other central nervous system, anti-aging, and this is undeniable. Sports training in the use and disuse, over-recovery theory suggests that incremental load through the stimulation of long-term, regular, cardiopulmonary system and skeletal system for larger exercise intensity is strong adaptability even the elderly are no exception. In daily life, some sixty or seventy years old but has the athletic ability forty or fifty people, such examples are not uncommon. Xi'an previously mentioned "Herd uncle" The reason why there is super 400-meter run ability, with his lifelong exercise habits inseparable. According to his own told reporters, even after retirement, still rain or shine, 10 years like a day to train 400 meters run.
Older people can properly engage in high intensity exercise, which is the result of the authority of international institutions recognized. 2020 World Health Organization issued the "Guidelines on physical activity and sedentary," which clearly states that over 65 years of age or older, at least 150 minutes of moderate-intensity aerobic exercise a week, or a week at least 75 minutes of aerobic exercise a greater intensity , or a combination of moderate and high intensity two movements; to get more health benefits, the elderly should be increased aerobic exercise to 300 minutes or 150 minutes per week of moderate-intensity aerobic exercise greater intensity every week, or moderate and high strength two activities a considerable amount of combinations; should be at least two days of strong large muscle groups involved in muscle activity per week.
Elderly proper high-intensity exercise healthy
In recent years, a number of authoritative research evidence on the international show, suitable for high-intensity exercise elderly will not only help prolong life, reduce all-cause mortality, but also in many ways to bring health benefits.
On October 7, 2020, "British Medical Magazine (BMJ)" issued a research result, from 2012, Norwegian researchers invited 1567 people aged 70 to 77 to participate in research, researchers divided them into three groups Different intensity training in five years. The high-intensity intermittation group was conducted twice a week, that is, 4 minutes of high-strength exercise as a group, a total of 4 groups, inserted in the middle, the heart rate reached 90% of the maximum heart rate; moderate exercise group one week Two medium intensity training, 50 minutes each time, the heart rate reached 70% of the maximum heart rate; there is a set of self-workouts for the control group, carrying out self-requested self-requested, only need to regularly check the body. 5 years later, the old man participating in the high-intensity intermittent group, whether it is a psychological or physical condition is better than the remaining groups, and the physical fitness is also better. After 5 years of participating studies, 3% of the seniors were died in the high-intensity intermittation group, and the moderate exercise group was 6%, and the control group was only 4.5%. Why is the survival rate of the control group higher than the moderate exercise group? This is because even if no one urges to urge it, the old people in the control group also conducted active exercise. According to statistics, the old people in the control group took the initiative to adhere to the regular high-intensity exercise. Some of the old people's exercise is still larger than the moderate exercise group, "Regular medical examination", incentive, inspire them to exercise. A study published by Robinson et al. In the "Cell Metabolism" magazine, subverted the older's view with high strength. A total of 72 people sitting but healthy young people (18-30 years old, a total of 45 people) and the elderly (65-80 years old, totaling 27 people), they were randomly divided into high-intensity intermittent training, strength training and control three Group, intervention for 12 weeks. Among them, the high-intensity training group used 3 days a week, and 4 groups were trained in the superior amount of oxygen content at 4 groups each time, and each group was resting for 3 minutes. The strength training group conducted the training of upper and lower limbs, 4 groups per time, 8-12 repetitions, 2 days a week. No exercise was made 12 weeks before the control group, and the medium intensity had an oxygen (riding bicycle) and a mixed training of power. The results found that three different training methods (high strength intermittent, strength, and mixing) have different effects on subject cell level genetic changes in youth groups and old age groups.
Youth Group: High-intensity intermittent training makes 274 genes change, while mixed training and strength training only changes 170 and 74 genes, respectively. Senior Group: High-intensity intermittent training makes 400 genes change, while strength training and mixing training only change 33 and 19 genes, respectively. Since most genes are related to mitochondria, this result indicates that high-strength intermittent training can make more mitochondrial quality actively change, especially for the elderly. In addition to the cell energy supply, mitochondria is also involved in the process of cell differentiation, cellular information transfer and apoptosis, with the ability to regulate cell growth and cell cycle, so the study shows that the elderly are constantly aging because of the age The body can be alleviated or reversed by high-intensity intermittent aerobic motion, and it is not an age of not age whether it can participate in high intensity movement is not age.
The elderly people need to work with high-intensity exercise
The elderly must conduct comprehensive medical examination and exercise ability testing before engaging in system exercise, especially high-intensity exercise, in order to screen the motion risks that may exist in cardiovascular systems and bone systems, and assess the basic body of cardiopulmonary function, muscle strength. Quality. Weight seriously overweight or obesity, lower extremity osteoarthrosis is damaged or have a patient with degenerative lesions, patients with severe cardiry and respiratory diseases, and severe hypertension and diabetes patients are not suitable for high-intensity exercise.
The intensity of the elderly should be gradually increasing step by step. For those physical weakness or less exercise, the initial exercise should start from it, the low intensity begins, after a period of time (according to the size of the ability, usually in a few weeks a month), with the heart and lung The function is adapted to the original load and gradually increases the intensity intensity.
Since the elderly joint activity and fatigue recovery capacity is relatively poor, you need longer warm-up time and relaxation time before and after workout, so that the body is fully active before the exercise, fully relax the muscles after exercise, help to prevent sports injuries, more Fast recovery.
Compared to young people, the elderly will be relatively shortened when engaged in high-intensity intermittent exercise, and the intermittent time should be extended accordingly, the number of groups should be reduced accordingly. It is recommended that the strength is between 80% -90% of the maximum heart rate, no more than 95%, no more than 3 times a week.
Tip: The content of this article is for reference only, please refer to the consultation results of regular hospitals!