Old people should not go backwards fitness

Old people should not go backwards fitness

Mr. Wang: Every morning when I go to the park for morning exercise, I can see many old people walking backwards to exercise, but I have heard that “going backwards” is not suitable for the elderly.

Excuse me, should the elderly should go backwards to exercise?

  Wang Aicheng, director of the Department of Acupuncture and Moxibustion, Third Affiliated Hospital of Beijing University of Chinese Medicine: Although there are many advantages in going backwards, elderly people and people with cardiovascular diseases are not suitable for going backwards.

If you go backwards, you need to stand upright or slightly back, so that the spine and back muscles will bear the gravity and movement force than the usual fractures, so that the spine and back muscles that are not able to move forward can be exercised, which is beneficial to blood and blood.Smooth.

People who work or study at the desk all day can effectively eliminate fatigue and back pain.

  In addition, when retreating, the legs should be straight and straight, and the alignment can not be bent, thereby increasing the strength of the knee joint and the femoral muscle, thereby causing the muscles, ligaments and femoral muscles around the knee joint to be exercised.

Because the back of the toes is a virtual ground, mainly relying on joints and heel bones, and the function of these corresponding parts has been exercised.

  However, it is not a matter of going backwards, it has a lot of precautions.

First of all, there must be a reference object. The body of the first-timer leans forward first. When walking, the legs are naturally inclined. You must first use the toe to land and then transition to the whole foot. The center of gravity should be placed in front, so that even if you step on it, you will not fall.Follow the head.
The arm should naturally swing and maintain the overall balance. This way, the waist and leg muscles can be strengthened, and the balance can be enhanced, which is more oxygen-consuming than the positive line.

In places where there are many people with more cars, it is not advisable to walk on low-lying roads to avoid falling and accidents.

Exercise in the park or in the woods, be sure to pay attention to the surrounding trees and stones to avoid falling or hitting.

Revealing the truth of ten nutrition myths

Revealing the truth of “ten nutrition myths”

Lead: Not all “nutrition taboos” are real, so keep your eyes open!
  Reveal the truth of the “Top Ten Nutritional Myths” “Myths” 1. Eating carbohydrates will make people fat. To tell the truth: proper intake of carbon-containing foods will not directly lead to weight gain.
The body uses carbon to synthesize energy. If you do not consume carbon-containing food for a long time, you will become fatigued.
  ”Myth” 2. Drink 2 liters of water a day. To be honest: you need to replenish the water lost from breathing, stool and sweating every day, but it is not necessary to drink a total of 2 liters of water.
Because it is difficult to measure your daily intake of water through food and drinks.
But if your urine is yellow and transparent, then you are in a good state and you don’t need to drink more water; if your urine is yellow, drink more water.
  ”Myth” 3. Brown cereals are total nutritional cereals. To be honest: brown pigments and additives can make general foods pretend to be full nutritional cereals.
When buying this kind of food, you should clearly identify the label to ensure that it is a whole nutrient cereal, and consume 100 grams of whole nutrient cereal every day to reduce the risk of heart disease, diabetes and stroke.
  ”Myth” 4, eating eggs will increase cholesterol To be honest: Some people say that egg yolk contains the highest cholesterol in all foods.
However, with the right amount of eggs, cholesterol is not enough to pose a health hazard.
Studies have shown that eating an egg every day does not raise cholesterol levels, and eggs are an important source of nutrition in the body.
  ”Myth” 5. All wine is harmful. To tell the truth: once again, the right amount is the key.
Drinking a small amount of wine and beer is considered modest and does not cause any harmful effects on the body of healthy adults.
Alcohol is an anticoagulant, and red wine is an antioxidant, so drinking a small amount a day is good for your health.
  ”Myth” 6. Everyone needs to supplement vitamins. To tell the truth: if you eat a variety of fruits, vegetables, and cereals, and at the same time a proper low-fat and low-protein diet and calorie intake, there is no need to supplement vitamins.
Pregnant women or patients with nutritional disorders need specific vitamin supplements.
  ”Myth” 7. Extra protein is needed for large muscles. To be honest: on the contrary, intake of extra protein is not useful for expanding muscles, unless you do a lot of strength training while ingesting.
But food factors increase metabolism, and in order to rule out excess protein, the body is overloaded with work, leading to sad results.
  ”Myth” 8. Irritable bowel syndrome should not eat fiber-containing foods. To tell the truth: dietary fiber includes two types: one is soluble and the other is insoluble.
Patients with irritable bowel syndrome should not eat foods containing insoluble fiber, but soluble fiber is easily absorbed and can prevent constipation.
Most cereals contain soluble fiber.
  ”Myth” 9. Immediately eating after exercise can help muscles. Truth be told: Endurance athletes need to take in carbohydrates and supplement glycogen storage in time after training. A small amount of protein and a drink can enhance this effect.
Drinking low-fat chocolate milk or carbohydrate drinks can supplement glycogen lost during exercise and is good for the body.
Protein does not help long muscles, so strength athletes do not need to eat immediately after exercise.
  ”Myth” 10. A low-sugar diet can prevent type 2 diabetes. To be honest: the level of sugar in food is not the cause of diabetes; diabetes is caused by the body’s insulin resistance.
Foods high in sugar can cause blood sugar levels to peak, but high blood sugar is only a sign of diabetes, not the underlying cause.