中老年健身如何平衡强度与安全？

强度标准：运动时心率控制在（220 - 年龄）×50%-60%，以 “能正常对话” 为简单判断。

Intensity standard: keep heart rate at (220 - age) × 50%-60% during exercise; "able to talk normally" is a simple judgment.

避免高冲击动作：如跳跃、快速冲刺，选择快走、骑自行车、游泳等低冲击运动，保护关节。

Avoid high-impact movements: such as jumping, sprinting; choose low-impact exercises like brisk walking, cycling, swimming to protect joints.

力量训练用轻重量：哑铃选 1-3 公斤，或用弹力带，每组 15-20 次，重点提升肌肉耐力。

Strength training with light weights: 1-3kg dumbbells or resistance bands, 15-20 reps per set, focusing on improving muscle endurance.

热身时间延长至 10-15 分钟：重点活动颈肩、腰、膝，运动前先做 5 分钟关节环绕（如手腕、脚踝）。

Extend warm-up to 10-15 minutes: focus on neck, shoulders, waist, knees; do 5 minutes of joint circles (e.g., wrists, ankles) before exercise.

运动后拉伸别忽视：每个部位拉伸 20-30 秒，帮助放松肌肉，减少第二天酸痛。

Don’t ignore post-exercise stretching: stretch each part for 20-30 seconds to relax muscles and reduce next-day soreness.

随身体状态调整：天气寒冷、疲劳时降低强度，感觉不适立即停止，不勉强。

Adjust to physical condition: reduce intensity in cold weather or when tired; stop immediately if uncomfortable, don’t force.

最好有人陪同或告知家人运动时间、地点，突发情况能及时获得帮助。

It’s best to have company or inform family of exercise time and location to get timely help in emergencies.