The first phase of 8 weeks: Morning outdoors jump Yangko or to jump middle-aged fitness disco, aims to improve the function of the cardiovascular system, weight loss Quzhi. Specifically, the following: (1) with the collective twist Yangko jump 20-30 minutes. (2) relax 600-1000 meters to go home. (3) Stride (slow) 600-1000 meters to the park. More than a training exercise varies from person to person, per minute pulse = 220 – age × 0.7 as well. The second phase of 8 weeks: (1) weight loss the mat body exercises should be completed sit-ups (50-60); kneeling kicks (50-60). (2) relax dance exercises, do 5-10 minutes. (3) middle-aged fitness disco, jumping 20 minutes. (4) a variety of jumping exercises (including in situ holding belly jump, vertical jump, etc.), 2 sets, each light-hop about 200-300 times. The control pulse in 20-22 times / 10 seconds. The third stage eight weeks: (1) brisk walk 600-1000 meters to the park. (2) middle-aged aerobics do 2-3 sets, about 30 minutes. (3) holding a small dumbbell arm circling, circling forearm flat on the side, held from the bell squat, about 40 minutes. (4) a variety of jumping exercises 600-1000 (groups of light-hop). The control pulse in 24-25 times / 10 seconds. Thank you : old.chanbee/obese-elderly-fitness-in-three-stages.html
Posted on: Thu, 17 Jul 2014 15:48:43 +0000
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