Correct usage method of resistance ring for 80 year old elderly

When an 80 year old person uses a resistance ring, they should choose a low resistance model and train in a sitting or leaning position. It is recommended to repeat each movement 10-15 times. Resistance circle training mainly includes five key steps: warm-up preparation, standardized movements, respiratory coordination, gradual intensity, and relaxation after training.

1. Warm up Preparation

Before training, it is necessary to perform a 5-10 minute low-intensity warm-up, such as stepping or joint activities. Older people have decreased muscle elasticity, and warming up can promote blood circulation and reduce the risk of sports injuries. You can first complete the resistance loop action mode by hand, activate the target muscle group, and then use the equipment.

2. Standardization of movements

Maintain a neutral position of the spine and avoid hunchback with chest. During upper limb training, the scapula sinks, while during lower limb training, the pelvis needs to be stabilized. Each action should be controlled for 2-3 seconds to exert force and 2-3 seconds to restore, avoiding rapid bouncing movements. If joint pain occurs during training, it should be stopped immediately.

3. Breathing coordination

Exhale when exerting force, inhale when restoring, to avoid holding your breath and causing blood pressure fluctuations. It is recommended to use abdominal breathing, where the breathing rate is synchronized with the movement rhythm. Patients with chronic respiratory diseases can extend their exhalation time appropriately.

4. Gradual Intensity

Starting from the yellow or red low resistance circle, consider upgrading after 2-4 weeks of adaptation. Train 2-3 times a week, with a 48 hour interval between the same muscle group. You can start with 1-2 groups and increase to 2-3 groups after improving your physical fitness. Osteoporosis patients should avoid sudden increases in resistance.

V. Relaxation after Training

After training, perform 5-minute static stretching, focusing on stretching the shoulder, neck, waist, back, and lower limb muscle groups. Supplement an appropriate amount of electrolyte drinks and consume high-quality protein rich foods within 1 hour after training to promote muscle repair. Delayed muscle soreness can be treated with hot compress.

Elderly people using resistance rings need to be monitored by their family members or rehabilitation therapists. For those with chronic diseases such as hypertension and coronary heart disease, it is recommended to consult and choose anti slip handle resistance rings. The training site should be kept dry and flat. In addition to equipment training, daily balance training and flexibility exercises such as Tai Chi or Baduanjin should be combined. Long term bedridden elderly individuals should gradually transition from passive training to resistance training under professional guidance. The training plan should be dynamically adjusted according to changes in physical fitness to avoid excessive fatigue.