The determinants of the cardio-respiratory training program for the elderly include exercise frequency, exercise intensity, type and mode of exercise, and duration of exercise.
Those with better physical function can engage in moderate-intensity exercise, with a weekly exercise frequency of at least 3 to 5 days; those with poor physical function or illness, who are engaged in lighter-intensity exercise, have more frequent exercise, weekly exercise for at least 5 to 7 days.
How is the exercise intensity measured?stainless tube It is a simple and easy way to judge whether you can talk while exercising. When the exercise intensity is set with an RPE scale of 0 to 10, 5 to 6 is divided into medium intensity, and 7 to 8 is divided into high intensity. The starting point of moderate exercise is ''5'', and the intense intensity cannot exceed ''9''. However, for elderly people with poor physical fitness or illness, it is recommended to start with a lighter exercise intensity RPE2~3 in the early stage of exercise training; as the physical fitness increases after exercise training, the exercise intensity is gradually increased.
It is recommended to do sports with these characteristics: aerobic system, rhythmic and symmetrical movements, repeated and continuous movements, large muscle groups required for exercise, and long-term exercise. Sports types such as brisk walking, jogging, riding a stationary bicycle, swimming, aerobic dance, etc.