<p class="MsoNormal"><span lang="EN-US"> 1.</span><span style="font-family:宋体;mso-ascii-font-family:Calibri;mso-ascii-theme-font:minor-latin;
mso-fareast-font-family:宋体;mso-fareast-theme-font:minor-fareast;mso-hansi-font-family:
Calibri;mso-hansi-theme-font:minor-latin">运动前做一全面的身体检查。老年人在健身运动前最好做一全面的身体检查，以了解自己的健康状况及各脏器的功能水平，为合理选择运动项目和适宜的运动量提供依据。</span><span lang="EN-US"><o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family:宋体;mso-ascii-font-family:Calibri;
mso-ascii-theme-font:minor-latin;mso-fareast-font-family:宋体;mso-fareast-theme-font:
minor-fareast;mso-hansi-font-family:Calibri;mso-hansi-theme-font:minor-latin"> </span><span lang="EN-US">2.</span><span style="font-family:宋体;mso-ascii-font-family:Calibri;
mso-ascii-theme-font:minor-latin;mso-fareast-font-family:宋体;mso-fareast-theme-font:
minor-fareast;mso-hansi-font-family:Calibri;mso-hansi-theme-font:minor-latin">运动前做好充分的准备。通过充分的准备活动，调动神经兴奋性，降低肌肉黏滞性，克服内脏惰性，增加协调性，防止骨折和肌肉拉伤等运动性损伤现象。通过及时充分的整理活动，加速机体疲劳的恢复。</span><span lang="EN-US"><o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family:宋体;mso-ascii-font-family:Calibri;
mso-ascii-theme-font:minor-latin;mso-fareast-font-family:宋体;mso-fareast-theme-font:
minor-fareast;mso-hansi-font-family:Calibri;mso-hansi-theme-font:minor-latin"> </span><span lang="EN-US">3.</span><span style="font-family:宋体;mso-ascii-font-family:Calibri;
mso-ascii-theme-font:minor-latin;mso-fareast-font-family:宋体;mso-fareast-theme-font:
minor-fareast;mso-hansi-font-family:Calibri;mso-hansi-theme-font:minor-latin">宜选择全身性运动。老年人宜选择全身性的体育活动，避免某一肢体或器官负荷过重，尽量避免过分用力动作，还应避免造成血压骤然升高的动作，如：头朝下，突然前倾，低头弯腰动作过猛等。</span><span lang="EN-US"><o:p></o:p></span></p>
<p class="MsoNormal"><span lang="EN-US"> 4.</span><span style="font-family:宋体;mso-ascii-font-family:Calibri;mso-ascii-theme-font:minor-latin;
mso-fareast-font-family:宋体;mso-fareast-theme-font:minor-fareast;mso-hansi-font-family:
Calibri;mso-hansi-theme-font:minor-latin">要劳逸结合。运动和休息要安排适当，根据身体反应、外界环境和条件的变化不断进行调整。</span><span lang="EN-US"><o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent:21.0pt"><span lang="EN-US">5.</span><span style="font-family:宋体;mso-ascii-font-family:Calibri;mso-ascii-theme-font:minor-latin;
mso-fareast-font-family:宋体;mso-fareast-theme-font:minor-fareast;mso-hansi-font-family:
Calibri;mso-hansi-theme-font:minor-latin">运动期间要遵守正常的生活规律。运动期间要遵守正常的生活制度，保证充足的睡眠，注意锻炼期间的饮食和营养，饮食以易消化，含充足的蛋白质和维生素，低脂肪为主。要控制热量、糖和盐的摄入量，禁烟、酒。</span><span lang="EN-US"><o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent:21.0pt"><span style="font-family:宋体;
mso-ascii-font-family:Calibri;mso-ascii-theme-font:minor-latin;mso-fareast-font-family:
宋体;mso-fareast-theme-font:minor-fareast;mso-hansi-font-family:Calibri;
mso-hansi-theme-font:minor-latin">在运动的同时也要时刻补充流失的骨胶原，让关节更灵活。</span><span lang="EN-US"><o:p></o:p></span></p>
页:
[1]
