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《經典回顧》 運動與健康促進相關議題系列— 中老年人運動與體能的秘訣系列 ~大特殊健康促進園地(DataSu Health Promotion CORNER)~ ~老年人運動與體能: 打造均衡運動計畫的秘訣~ 保持活動並不是科學。請記住,混和不同型態的運動,可以同時幫助減少單調感和增進全身的健康。下列是打造老年人體能和如何可以幫助身體的四個建築磚塊總攬: 1. 建立老年人體能的第一個建築磚塊: 心肺耐力運動 (1) 心肺耐力運動是什麼: 使用大肌肉群,在一段時間內規律地做動作。這一類的運動能夠增進運送氧氣和營養素到組織和移除代謝物,持續一段時間的能力。有氧運動會讓你的心臟跳通激烈些和呼吸急促些。 (2) 為什麼心肺耐力運動對老人有幫助: 幫助減少疲勞和呼吸短促。藉由增進日常活動的持久性,促進了身體的獨立性,如: 走路、清掃房子和跑跑腿。心肺耐力運動包括走路、爬樓梯、游泳、爬山、騎腳踏車、划船、網球和跳舞。 2. 建立老年人體能的第二個建築磚塊: 肌力訓練 (1) 肌力訓練是什麼: 建造肌肉運用反覆的動作配合重量負荷或來自體重、器械或彈性帶等外在抗力。 (2) 為什麼肌力訓練對老人有幫助: 幫助老年人預防肌肉質量的流失、建造肌肉和促進平衡能力--- 保持活動和預防跌倒的危險兩者都很重要。建造肌力可以幫助老年人,比較容易過自主的生活,諸如: 打開罐子、進出車子和拿起東西。 3. 建立老年人體能的第三個建築磚塊: 柔軟度 (1) 柔軟度是什麼: 挑戰關節能做完整角度活動的能力。可以透過靜態伸展(靜止的)、彈震伸展(動的或彈跳的)保持肌肉和關節的柔軟,減少傷害的發生。 (2) 為什麼柔軟度對老人有幫助: 幫助身體保持富有彈性和增加一般日常活動的動作活動範圍,例如: 開車時看後面的狀況、綁鞋帶、洗頭髮和孫兒玩。 4. 建立老年人體能的第四個建築磚塊: 平衡 (1) 平衡是什麼: 包括靜態(固定的)和動態(動的)平衡在內的多種狀況下,保持固定和穩定。 (2) 為什麼平衡對老人有幫助: 改進平衡、姿勢和走路的品質。同時可以減少跌倒的危險和怕跌倒的恐懼。可以嘗試瑜珈、太極拳和姿勢運動,已獲的平衡的信心。 Senior fitness and exercise: Tips for building a balanced exercise plan Staying active is not a science. Just remember that mixing different types of exercise helps both reduce monotony and improve your overall health. Here is an overview of the four building blocks of senior fitness and how they can help your body. The 1st building block of senior fitness: Cardio endurance exercise What is it: Uses large muscle groups in rhythmic motions over a period of time. This type of exercise increases your body’s ability to deliver oxygen and nutrients to tissues and to remove waste over sustained periods of time. Cardio workouts get your heart pumping and you may even feel a little short of breath. Why it’s good for seniors: Helps lessen fatigue and shortness of breath. Promotes independence by improving endurance for daily activities such as walking, house cleaning, and errands. Cardio includes walking, stair climbing, swimming, hiking, cycling, rowing, tennis, and dancing. The 2nd building block of senior fitness: Strength training What is it: Builds up muscle with repetitive motion using weight or external resistance from body weight, machines, or elastic bands. Why it’s good for seniors: Helps elderly people prevent loss of bone mass, builds muscle, and improves balance—both important in staying active and preventing risk of falling. Building up strength will help seniors stay independent and make day-to-day activities easier such as opening a jar, getting in and out of a car, and lifting objects. The 3rd building block of senior fitness: Flexibility What is it: Challenges the joint’s ability to move freely through a full range of motion. Can be done through static stretches (stationary), and ballistic stretches (moving or bouncing) to keep muscles and joints supple so they are less prone to injury. Why it’s good for seniors: Helps body stay limber and increases range of movement for ordinary physical activities such as looking behind you while driving, tying shoes, shampooing your hair, and playing with grandchildren. The 4th building block of senior fitness: Balance What is it: Maintains standing and stability under a variety of conditions including static (stationary) and dynamic (moving) balance. Why it’s good for seniors: Improves balance, posture, and quality of walking. Also reduces risk of falling and fear of falls. Try yoga, Tai Chi, and posture exercises to gain confidence with balance. (Written by Sarah Kovatch, Melinda Smith, and Jeanne Segal of Helpguide.org., Photo from Elizabeth Mazarakes 96th Birthday Shotojuku Dojo April 1, 2008) ~請大家大力轉貼分享,把健康促進訊息,傳達給您關心的朋友。謝謝!~
Posted on: Wed, 23 Oct 2013 12:11:47 +0000

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