First, the types of sports.
Endurance (aerobic) exercise
Second, the intensity of exercise.
The suitable exercise heart rate is: the lower limit is 206×65%= 134, and the upper limit is 206×85%= 175, that is, the heart rate during exercise is between 134 ~ 175, indicating that the exercise intensity is suitable. My exercise intensity: appropriate.
Third, exercise time.
15 ~ 60min
Fourth, the frequency of movement.
Exercise 3-4 times a week, that is, once every other day.
The actual situation of verb (verb abbreviation)
Poor endurance, it is very difficult to run more than 500 meters, and it takes 4 minutes to run 800 meters.
Object of intransitive verb
I hope to finish 800 meters in 3 minutes and 40 seconds and improve my endurance.
Seven, a week of training
The dates are Monday, Wednesday and Friday.
Exercise time is 40 minutes, 40 minutes and 40 minutes.
In sports events, run the stairs (1 to the 6th floor) five times, jump rope for one minute at a time, jump 250 times at 1000, and jog for 3 minutes at 1000 meters.
Eight, the appropriate exercise pulse rate, heartbeat recovery rate
Suitable exercise pulse rate: 125
Heart recovery rate: 9.5