Before starting exercise, it is recommended that elderly friends do a simple warm-up, such as taking a walk, doing exercises, stretching, etc., to wake up the body.
Then the exerciser sits on the seat board, leans back against the back of the chair, holds the armrests on both sides with both hands, and steps on the front pedals with both legs.
After making sure that the body can maintain stability, the legs are forced to do forward or backward rotation pedaling exercises.
At the beginning, it is recommended to keep the pedaling speed slow and uniform.
After slowly adapting for a period of time, adjust it according to personal physical conditions, and speed up or slow down appropriately.
For the first exercise, it is recommended to exercise for 5-10 minutes each time, 2-3 times a week, and gradually increase the exercise time and intensity according to different people in the future, but remember to exercise in moderation and avoid excessive fatigue.
Pay attention to the correct exercise posture
Remember to warm up before starting exercise, adjust to the correct body posture after getting on the exercise bike, and maintain the correct posture after starting exercise to avoid sports injuries caused by incorrect posture.
Avoid exercising for too long
Riding a recumbent exercise bike can exercise the muscles of the whole body, so be careful to avoid exercising for too long, which may not only cause muscle fatigue, but also cause discomfort to the heart and lungs.
Elderly friends should pay more attention to controlling the intensity and duration of exercise to avoid counterproductive effects.
It is recommended to exercise moderately and gradually
Elderly friends can develop the most suitable exercise plan under the monitoring of professional medical instruments and the guidance of doctors and therapists.
Pay attention to maintaining a uniform breathing rhythm during exercise, adjust the training volume according to your own situation, remember to proceed step by step, and if you feel uncomfortable, please stop exercising in time and go to the hospital for professional help.
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