A systematic and personalized fitness program formulated by doctors or sports workers in the form of prescriptions according to the age, sex, health status, physical exercise experience and functional level of heart, lung or motor organs of the exercisers;
2.2 Characteristics of exercise prescription:
2.2. 1 systematic:
The systematicness of exercise prescription includes the following six elements:
L Exercise mode: including endurance, strength and flexibility.
L exercise intensity: that is, the degree of exertion in exercise
L exercise time: that is, the time of each exercise.
L exercise frequency: how many times a week.
L exercise precautions: such as the range of heart rate, blood pressure and other indicators during exercise.
L energy consumption target
2.2.2 Personalization: It varies from person to person.
2.3 Classification of exercise prescription:
2.3. 1 therapeutic exercise prescription is used for patients with certain diseases and trauma in recovery period, which makes medical exercise more quantitative and personalized.
2.3.2 Preventive exercise prescription is used for healthy middle-aged and elderly people and people who have been engaged in mental work for a long time and want to take part in physical exercise, mainly to prevent certain diseases (coronary heart disease, obesity, etc. ) and prevent premature aging.
2.4 The purpose of making exercise prescription
A) Enhance human function and improve physical quality; Improve work efficiency;
B) Reducing the risk factors of chronic diseases, or treating chronic diseases and promoting health-the basic goal of national fitness.
C) Improve safety in sports.
D) promoting growth and development
E) enrich cultural and recreational life, adjust mental state and improve quality of life.
2.5 Compared with other intervention measures, the advantages of exercise prescription are:
2.5. 1 Exercise can improve the endurance of cardiopulmonary function, which is embodied in:
2.5. 1. 1 Reduce the heart rate at rest and during exercise under the same load;
2.5. 1.2 Increase the diastolic volume.
2.5. 1.3 Improve vital capacity.
2.5. 1.4 Reduce the risk of cardiovascular diseases and cardiac emergencies.
2.5. 1.5 In the case of sudden cardiac events, it can reduce the severity and increase the chances of survival.
2.5.2 Exercise can improve blood quality, which is manifested as follows:
2.5.2. 1 Reduce blood viscosity and increase oxygen carrying capacity of red blood cells;
2.5.2.2 has a good effect on blood lipid.
2.5.2.3 can prevent the occurrence and development of atherosclerosis, and also prevent complications such as cerebral thrombosis and myocardial infarction.
2.5.3 Exercise has a good regulating effect on blood vessels; Exercise can increase the number of capillaries, improve peripheral circulation and reduce hypertension at rest; Improve coronary circulation;
2.5.4 Exercise is an effective way to lose weight.
2.5.5 Exercise can increase bone mineral density; Increase the strength of bones and joints, increase the strength of ligaments and tendons, and prevent various bone, joint and muscle injuries; Reduce the risk of osteoporosis.
2.5.6 Exercise can also improve human immunity, disease resistance and recovery speed after illness.
Test and evaluate the endurance of exercisers to exercise load. Taking cardiopulmonary function as the main factor, the physiological functions in quiet and exercise state were tested, including heart rate, blood pressure, vital capacity and other indicators. 1) sports purpose: achieve the expected effect through purposeful sports. Because everyone's situation is very different, the purpose of exercise prescription is fitness, entertainment, weight loss, treatment and other types.
2) Exercise: In the exercise prescription, providing the most suitable exercise for the exerciser is related to the effectiveness and durability of the exercise. When choosing exercise, we should consider the purpose of exercise, whether it is fitness or treatment; Sports conditions should be considered, such as venue equipment, leisure time, climate, etc. You also need to combine sports hobbies.
3) Exercise intensity: it is the intensity of exercise and one of the important indicators to measure the amount of exercise, which can be expressed by the number of heart rates per minute. Generally speaking, students' heart rate below 120 beats/min is regarded as low intensity, 120 ~ 150 beats/min is regarded as medium intensity, and above 150- 180 beats/min is regarded as high intensity. A simple way to measure exercise intensity is to measure the pulse X 6 of 10s after exercise, that is, the exercise intensity of lmin.
① The suitable exercise intensity range can be controlled by the bull's-eye rate: 70%-85% of my highest heart rate is the standard.
Bull's-eye rate =(220- age) x (70%-85%). For example, the bull's-eye rate at the age of 20 is 140- 170 (times/minute).
② The most suitable exercise heart rate is calculated as follows:
Maximum heart rate = 220- age
Heart rate reserve = maximum heart rate-quiet heart rate
Optimal exercise heart rate = heart rate reserve X75%+ quiet heart rate.
For example, a 20-year-old college student has a quiet heart rate of 70 (beats/min), his maximum heart rate is 220-20 = 200 (beats/min), his heart rate reserve is 200-70 = 130 (beats/min), and the most suitable exercise heart rate is130x75.
4) Exercise time: refers to the duration of an exercise. It is closely related to the intensity of exercise, with high intensity, short time, low intensity and long time. Aerobic exercise usually takes about 30 minutes to achieve good results.
5) Exercise frequency: refers to the number of exercises per week.
Regarding the frequency of exercise, japanese ikebana Haruko's research shows that if you exercise 1 times in a week, you will experience muscle soreness and fatigue every time, and you will feel uncomfortable 1-3 days after exercise, and the effect will not accumulate; /kloc-0 exercise twice a week, the pain and fatigue are relieved, and the effect is not obvious; /kloc-0 exercise 3 times a week without pain and fatigue; The effect accumulation is obvious; 1 Exercise 4-5 times a week, and the effect is more obvious. It can be seen that 1 exercises more than 3 times a week, and the effect is obvious. Due to different personal circumstances, there may be inappropriate places in the process of implementing exercise prescription, which should be checked and corrected in time in practice to ensure the effect of exercise.
6. Examples of college students' exercise prescriptions
1. Weight loss exercise prescription
Name: a
Gender: Female
Age: 20 years old
Occupation: student
Sports hobby: badminton
Physical examination: good, height 1.55 m, weight 60ks, body fat moderately overweight,
Medical history-none
Exercise load measurement: step test, quiet pulse 79 times/minute, blood pressure 75/ 1 15mmHg, vital capacity 2 800ml.
Physical fitness measurement: strength-sit-ups 25 times/minute, endurance -800 m running 405,
Physical fitness assessment: healthy condition, good; Overweight, slightly poor cardiopulmonary function.
Sports purpose: lose weight and keep fit.
Sports: badminton, fitness running, aerobics, basketball, etc.
Exercise intensity: gradually increase from small to large, and the heart rate is within the range of bull's-eye rate, that is, 140- 170 beats/min.
Exercise time: 12 weeks (losing 3-5 kg), 30-60 min each time.
Exercise frequency: 4 ~ 5 times a week.
Precautions: properly control your diet, reduce the intake of sugar and oil, eat certain vegetables and fruits, and stop exercising if you have a fever.
Self-monitoring-heart rate
Prescriber: year month day