I mean by it, of course, not missiles, but only voluntary movements, however, if there is, where to hang a horizontal bar, it's not bad at all. Dumbbells also good, they make it easy to increase the capacity of exercise. Especially, what power is just lacking in the gym for a total workout. But she has another advantage: the developing joints, strengthens the ligaments and muscles. If you choose the right set of movements, it is possible to maintain joint mobility at any age.
Sets of exercises proposed one million. If we turn to the literature on physical education, one can find elaborate complexes of 40-50 species of exercises. For the first week - one for second - others, and so on without end. Prove that every muscle to its motion. Let us not cavil at what experts have to invent and grow. On radio and on television too often change the kinds of exercises.
Do not have sophisticated systems for hygienic gymnastics. Needless to head to score. Let the person bends or squats, and give him the time to think about something else or listen to the latest news, and not remember what and then move.
But to another, which does not exist in these complexes: A lot of times you move the maximum volume.
Regarding the required number of movements in each exercise is such considerations. The approach should be different, depending on the condition of joints and age. We can distinguish three states of the joint. First, when he was in perfect order and exercises needed for pure prevention.
The second state occurs by the age of forty, a little earlier or later. In the joints already have deposits, and they make themselves aware of: periodically appears pain, range of motion is limited. After some time, with or without treatment, the pain persists, and people can forget about the joint, even for a few years. Especially for the spine: the so-called radiculitis, diskozy, sciatica and many other names. Not in the names of the case: back pain, prevent bend, turn - to varying degrees, up to total immobility. Sometimes there is pain in the neck, sometimes painful to breathe.
The third condition - quite bad. When joint pain is often, almost constantly and definitely interferes with live and even work. X-ray examination there are changes.
From my own experience I know that the only reliable means of preventing age of defeats is their joint exercise. Reserved attitude of physicians to this method is explained, in my opinion, simply:
conventional physiotherapy does not need loads and therefore ineffective. 10-20 movements - is negligible, but in most systems are exactly those numbers.
Exercising for health - a joint training and to a lesser extent muscle. Nevertheless, it can enhance its restorative effect using dumbbells, and then it will be sufficient workload to maintain health.
The intensity of exercise for the joints should be determined by their condition. It seems to me that, for the prevention of future net losses, that is, until the joints "above suspicion" and the age of 30 years, enough to make 20 movements in each exercise. In the second condition, when it comes pain, but also at the age of 40 need a lot more movements - it seems to me from 50 to 100. Finally, when the apparent joint damage (and if you hurt one, you can wait and others) need lots of movements: 200 -300 at the joint, which is already hurting, and the 100 - to those who wait for their turn.
I know that doctors say: "too much". But may I ask, how many times a day, the monkey moves his joints?
How many times a person bends the spine of sedentary work? When tying a shoelace? Estimate: 10-20 times a day, bend your back, no more. So do not be afraid of these hundreds of motions, they do not compensate for the damage to the nature of the joints caused by civilization.
For muscle development requires not only movement but also power. The fast movements with low load muscle endurance athletes, but their volume is increasing slightly.
There is no need to invent sophisticated exercise and change them often. To simplify things, it is important that they remember to automatism, to do quickly and does not think. Its complex I formed 35 years ago and it changed little. Here is a basic set of exercises since then (provided that there are other pressures - running).
1. While standing, bend forward to touch the floor with your fingers, and if possible, then the whole hand. Head tilted back and forth in time with the torso.
2 Bending the spine to the side. Palm slide on the torso and legs, one - down to the knee and below, the other - up to the armpit. Head turning from right to left.
3. A raise of hands-throwing hands behind his back to touch the opposite shoulder. Nodding his head back and forth.
4. The rotation of the torso from right to left with a maximum of the motion. Fingers clasped at chest level, hands move in rhythm with the body, strengthening the rotation. The head is also rotated in the hand to the beat of the overall movement.
5. Alternate maximum pulling legs bent at the knee to the stomach in a standing position.
6. Peregibanie a stool as back and forth, with emphasis socks feet in any subject - cabinet or bed. Sternocleidomastoid head movements.
7. Squats, hold hands on the chair.
8. Squeezing out of the couch.
9. Jumps on one leg.
Note: The last two years, a complex gymnastics has changed in the order of the experiment. On it I will tell in the end.
Each exercise is doing as much as a fast pace and a hundred times. The entire complex is 25 minutes.
From the list of exercises were still swimming, cycling and sports games. Since I can not swim either, nor ride a bike, then here I have a bad judge and any comments to the table give the estimates will not.
To finish with exercise, it remains to give advice. For this I give a simplified table Cooper. The main simplification: they are completely omitted age features. For all healthy, who are younger than 30 years, these tables are suitable. The preparatory course is mandatory for all rookies. This training is not only the heart but also the joints and muscles. Doing so can cause tension, pain, and exercises will be postponed for a week or permanently.
Cooper's 30 points - the minimum load. If you get them walking, it takes up to an hour of time per day, and if run on the street and quickly, just 15 minutes, running in place at home - 20 (depending on pace). I repeat: must quicken the pulse of the rapid run up to 120 - 130, no less. Scamper for the elderly too heavy and is unsafe because of the possibility of falls. Better for them not to rush, to run "jog" at a rate b -7 km in 1 hour, 25-30 minutes. Pulse should be 110. Homes and the elderly can be run at a good pace.
Gymnastics, which I do, if you engage in daily high temperature for 25 min also gives about 30 points. Not all need so much movement, then it is possible to reduce their number, but less than 20 times to do is useless - no effect. Reducing by half the gym, you need to add jogging in place for 10 minutes, but even at full rate - 1000 movements - it is desirable to add at least 5 minutes jogging on the spot in the maximum temperature to ensure the adequacy of obschetrenirovochnogo effect (if it does not run).
"Pulled" to the gym to just gradually, as in any other loads. We must start with 10 movements, and then add 10 every week. If running in place is regarded as an additional burden, then you should start with 1 minute and add on minutes per week - up to 5 or 10 minutes, you decide.
Generally this fuss for a minute and distances in meters seem overly meticulous and pedantic. I think that almost nobody will strictly adhere to these figures, but they are necessary for the guidance to stress the gradual and outline the necessary threshold load.
Elderly people who are not very strong stand on my feet, I'd recommend to do the full amount of points, but in addition to walk with the speed at which they are capable.
As already mentioned, for any chronic disease, but heart disease, physical activity can only be cautious and gradual. For most patients with heart disease exercises also absolutely necessary, but need permission to the doctor. It is safest for them - is walking. Cooper gives a special schedule of training for 32 weeks.
We for our operated patients also apply this cycle. After an illness, you must first walk, then move to alternate light jogging, then lengthen and shorten their walking. Need a heart rate monitor: start with 100 and not allow it to increase more than 120 in 1 min.
Level of fitness should be checked after the end of the prior six-week course. If you exercise after an illness, it is better not to do so. Can observe for themselves, as to climb the stairs. Cooper writes that the stairs can collect as many points if you wander back and forth. But stresses that he brings to the table - solid. To dial a daily amount of 4.7 points, to count for b min 600 steps! In general, if ten minutes a day to go on floors in two steps, it will give ample training, after which you can do, and mountain climbing. A person who cares about his fitness, lift general use should not be, as well as other vehicles, if the road will take no more than 5 minutes. For such segments the expectation of transport and waste nerves exceeds the gain in a few minutes time.
Perhaps this can be finished with the exercise.
Amosov NM My system health