Don’t hold back too much when exercising for the elderly

　　elderly It is not easy to do these power-based sports, such as weightlifting, throwing, jumping, wrestling, etc., which require the muscles to exert their maximum strength in a very short period of time. At this time, people often have to hold their breath. When holding your breath, the chest is fixed and the upper limbs are firmly supported to facilitate the exertion of strength. ； Increased intrapulmonary pressure can reflexively strengthen skeletal muscle contraction ； Commonly known as "breath-holding exercise". Holding your breath can increase your strength, but the exercise of holding your breath too deep and heavy is not suitable for middle-aged and elderly people who are aiming for fitness.

　　Take weightlifting as an example. Athletes generate explosive power in an instant. At this time, the vocal cords are tightly closed, the chest and abdominal muscles suddenly contract, and the intracavity pressure suddenly rises. Elevated intracavity pressure will affect the beating of the heart, and vena cava compression will impede venous blood return. ； The result is reduced cardiac output. The blood supply to the brain of middle-aged and elderly people has been reduced. If the blood supply is artificially reduced, dizziness, blurred vision, and even fainting may occur in severe cases. Although cardiac output decreases when holding your breath, blood pressure will suddenly increase, especially systolic blood pressure. This is because when most muscle groups are involved in exerting force, the contracting muscles squeeze the blood vessels, and the resistance to arterial blood flow will suddenly increase. Using advanced arterial cannulation technology to measure blood pressure changes during weight lifting, it was found that some people's systolic blood pressure will suddenly rise to 200-300mmHg. Moreover, throughout the weightlifting activity, the blood pressure fluctuates up and down very quickly. The explosive force involved in lifting weights can cause a strong stress response in the body. Sudden rise in blood pressure, up and down, is unfavorable and dangerous for middle-aged and elderly people whose arterial walls become brittle, elasticity decreases, and the lumen narrows. It is not uncommon for cerebrovascular accidents to occur during breath-holding activities.

　　The time to hold your breath is very short. When the breath is released, the vocal cords burst open, lung air flows out, intrathoracic pressure immediately drops, venous blood returns, the right ventricle fills rapidly, and the heart load suddenly increases. Not only does it fail to enhance cardiac function, but it may aggravate the original pathological changes.
  
　　These people are playing sports exercise When you need to hold your breath for other physical activities, it is also a good idea to hold your breath less.； Don't inhale too deeply before holding your breath, and try to reduce the degree of holding your breath.
　　
　　Some breath-holding strength sports are not suitable for middle-aged and elderly people to use for fitness. Some people even believe that holding one's breath too deeply, too long or too frequently and doing heavier strength sports are not suitable for teenagers whose cardiovascular system functions are not yet fully developed.

　　Some researchers have found that high blood pressure is more common in strength athletes than in the general population. The greatest possibility is that the increase in blood pressure when holding your breath frequently will prompt people with sensitive blood pressure reactions or only symptoms of prehypertension to develop hypertension. Arterial wall hardening in middle-aged and elderly people, nerve Reduced regulatory function is a group that is prone to hypertension. Frequent "breath-holding exercise" can promote the occurrence of hypertension in middle-aged and elderly people.