摘要:Avoid high-impact movements: such as jumping, sprinting; choose low-impact exercises like brisk walking, cycling, swimming to prot
强度标准:运动时心率控制在(220 - 年龄)×50%-60%,以 “能正常对话” 为简单判断。
Intensity standard: keep heart rate at (220 - age) × 50%-60% during exercise; "able to talk normally" is a simple judgment.
避免高冲击动作:如跳跃、快速冲刺,选择快走、骑自行车、游泳等低冲击运动,保护关节。
Avoid high-impact movements: such as jumping, sprinting; choose low-impact exercises like brisk walking, cycling, swimming to protect joints.
力量训练用轻重量:哑铃选 1-3 公斤,或用弹力带,每组 15-20 次,重点提升肌肉耐力。
Strength training with light weights: 1-3kg dumbbells or resistance bands, 15-20 reps per set, focusing on improving muscle endurance.
热身时间延长至 10-15 分钟:重点活动颈肩、腰、膝,运动前先做 5 分钟关节环绕(如手腕、脚踝)。
Extend warm-up to 10-15 minutes: focus on neck, shoulders, waist, knees; do 5 minutes of joint circles (e.g., wrists, ankles) before exercise.
运动后拉伸别忽视:每个部位拉伸 20-30 秒,帮助放松肌肉,减少第二天酸痛。
Don’t ignore post-exercise stretching: stretch each part for 20-30 seconds to relax muscles and reduce next-day soreness.
随身体状态调整:天气寒冷、疲劳时降低强度,感觉不适立即停止,不勉强。
Adjust to physical condition: reduce intensity in cold weather or when tired; stop immediately if uncomfortable, don’t force.
最好有人陪同或告知家人运动时间、地点,突发情况能及时获得帮助。
It’s best to have company or inform family of exercise time and location to get timely help in emergencies.
来源:小宝儿时尚