An exercise prescription is a scientific, quantitative periodic training program based on an individual's physical condition.
Everyone knows that sports have a good effect on enhancing physical fitness, preventing diseases and promoting health, but not all people engaging in the same sports have the same effect. The same kind of exercise load, in athletes, ordinary healthy people and different degrees of disease patients in the body produces a great difference in response. Even the same body, at different times, in different environments or functional states, the effect and response to the same intensity of exercise load training are not the same.
A clear purpose of exercise
Each of us is different in the purpose of participation in sports, no matter what age group to participate in sports have a certain purpose, first of all, you have to know what is the purpose of their own sports? The purpose of sports is to promote growth and development; to prevent disease and maintain health, delay aging; to enhance physical fitness, improve physical fitness and work effect; social and recreational life, adjust the psychological state, improve the quality of life; to master the skills of a particular sport, to improve the level of competition.
Second, according to the purpose of the exercise to choose the appropriate type of exercise
In order to achieve the effect of comprehensive physical exercise, fitness exercise prescription mainly has three types of exercise: aerobic endurance training; resistance strength training; stretch flexibility training.
Depending on the purpose of the exercise and the physical condition of the individual, the proportion of the three types of exercise is different.
Aerobic endurance exercise mainly promotes blood circulation, promote metabolism to improve the body's aerobic work capacity, this type of exercise is walking (slow walking, fast walking and quantitative or timed walking), jogging (fitness running), walking and running alternately, bicycling, aerobic dance, aerobics, and not strenuous ball games are. Doing tai chi and square dancing are actually aerobic exercises.
Resistance strength training to enhance strength, bodybuilding and shaping, such as the use of equipment (dumbbells, barbells, springs and rubber bands, etc.) to carry out the weight method and impedance method of strength training. Squatting lunge walk and so on also belongs to the resistance training
Stretching flexibility is to adjust the respiratory rhythm of the main movement, such as slow rhythmic aerobics, medical gymnastics.
The principle of choosing the type of exercise takes into account the individual exercise habits and preferences, with aerobic energy supply, the main large muscle groups of the combination of dynamic and static exercise, to the whole body dynamic exercise, infrequent exercise to choose the main periodic movement, simple movements, intensity is well controlled.
Three, the intensity of the movement
The intensity of the movement is the distance or speed per unit of time moved, or the work done by the muscle per unit of time.
Load intensity is set to control the body's aerobic metabolism within the scope of the work as a principle, the heart rate HR as an indicator, the general population is equivalent to 60% -85% of the maximum heart rate, middle-aged and elderly people in the maximum heart rate of 60% -75 is more appropriate, that is, 120-160 times per minute.
Maximum heart rate general algorithm:
220 - age (adolescents)
Reasonable heart rate range in aerobic exercise =
(Maximum heart rate - Quiet heart rate) × 0.6 + Quiet heart rate
(Maximum heart rate - Quiet heart rate) × 0.8 + Quiet heart rate
Four, exercise time
The average person Fitness rehabilitation training time for three times a week is appropriate, 30 minutes each time, each exercise volume and load should not be too large, but to achieve the minimum exercise effect, you can increase the frequency of exercise, as long as there is no accumulation of fatigue, are beneficial to the body and mind.
Special attention should be paid to the fact that, according to their own physical condition and exercise capacity to do step by step, fitness and exercise people must also have to master to understand some of the common sense of sports hygiene, such as exercise, do not sit down immediately or lie down to avoid gravity shock or other discomfort, can not immediately drink cold drinks and eat cold food, can not immediately bathe and so on.