The types of exercise prescriptions can be divided into three categories: endurance (aerobic) exercise, strength exercise, stretc
The types of exercise prescriptions can be divided into three categories: endurance (aerobic) exercise, strength exercise, stretching exercise and aerobic exercise.
(1) endurance (aerobic) exercise endurance (aerobic) exercise is the most important and basic means of reporting exercise in exercise prescription. In therapeutic exercise prescription and preventive exercise prescription, it is mainly used for the rehabilitation and prevention of chronic diseases of cardiovascular, respiratory and endocrine systems, so as to improve and enhance the functions of cardiovascular, respiratory and endocrine systems.
In the prescription of bodybuilding, endurance (aerobic) exercise is an effective way to maintain the overall physical and mental health and maintain the ideal weight. Aerobic exercise includes: walking, jogging, walking and running alternately, going up and down stairs, swimming, cycling, strength cycling, walking cycling, running on the treadmill, skipping rope, boating, water skiing, skiing, ball games and so on.
(II) Strength exercise In the exercise prescription, strength exercise is mainly used for patients with muscle paralysis or joint dysfunction such as the motor system and nervous system, mainly to restore muscle strength and limb motor function. In the rehabilitation of correcting deformity and preventing chronic diseases caused by the destruction of muscle strength balance, the shape and function of trunk and limbs can be improved by selectively strengthening muscle strength and adjusting muscle strength balance.
According to its characteristics, strength exercises can be divided into: electrical stimulation therapy (through electrical stimulation to enhance muscle strength and improve muscle nerve control), passive exercises, power-assisted exercises, no-load exercises (that is, active exercises, such as underwater exercises), active exercises and resistance exercises. Resistance sports include: isometric exercise, isometric exercise, isometric exercise and short maximum exercise (that is, the training method of combining isometric exercise with isometric exercise).
(3) Stretching exercise and aerobics Stretching exercise and aerobics are widely used in various exercise prescriptions for treatment, prevention, fitness and bodybuilding. Their main functions are to relax, eliminate fatigue, improve body shape, and prevent and treat diseases such as hypertension and neurasthenia. Stretching and aerobics mainly include Tai Ji Chuan, Qigong, Wuqinxi, broadcast gymnastics, medical gymnastics and corrective gymnastics.
(1) Exercise intensity of endurance (aerobic) exercise. Exercise intensity is the core of exercise prescription, and it is also the most difficult part in exercise prescription design. Appropriate monitoring is needed to determine whether the intensity of exercise is appropriate. Exercise intensity refers to the amount of exercise per unit time, that is, exercise intensity = exercise amount/exercise time. The amount of exercise is the product of exercise intensity and exercise time, that is, exercise amount = exercise intensity × exercise time. Exercise rope degree can be determined according to the percentage of maximum oxygen uptake, metabolic equivalent, heart rate, degree of consciousness fatigue, etc.
1. Exercise intensity is usually expressed by the percentage of maximum oxygen uptake in exercise prescription, and 50% ~ 70% VO2Max exercise is dangerous.
2. Metabolic equivalent Metabolic equivalent refers to the multiple of metabolic rate during exercise and metabolic rate at rest. 1MET means that per kilogram, it consumes 3.5mL of oxygen to engage in 1min activities, and its activity intensity is called1met [met = 3.5 ml/(kg min)]. The activity intensity of 1MET is equivalent to the meditation metabolism level of healthy adults. When anyone is engaged in any intensity activity, he can measure his oxygen uptake, thus calculating MWN number, which is used to express his exercise intensity. When making exercise prescription, if you have measured how much MET a person's suitable exercise intensity is equivalent to, you can find out the activity amount of the same MET and write it into the exercise prescription.
3. There is a linear relationship between heart rate and exercise intensity, except for environment, psychological stimulation, disease and other factors. In the practice of exercise prescription, generally speaking, the heart rate when reaching the maximum exercise intensity is called the maximum heart rate, and the heart rate when reaching 60% ~ 70% of the maximum function is called "bull's-eye rate" or "suitable heart rate during exercise". Known as "target heart rate" in Japan, it refers to the exercise heart rate that can achieve the best effect and ensure safety. In order to accurately determine the appropriate heart rate of each patient, it is necessary to do exercise load test to determine the maximum heart rate that can be achieved during exercise or symptom-limited exercise test to determine the maximum heart rate, and 70% ~ 85% of this heart rate is the appropriate heart rate for exercise. Controlling exercise intensity with bull's-eye rate is a simple and easy method, and the specific calculation method is as follows:
The formula of (1) takes 65% ~ 85% of the maximum heart rate as the target rate, that is, the target rate =(220- age) ×65% (or 85%). If you are over 50 years old and have a history of chronic diseases, you can use: bull's-eye rate = 170- age; People who often take part in physical exercise can use: bull's-eye rate = 180- age. For example, for a 40-year-old healthy person, the maximum exercise heart rate is 220-40= 180 min- 1-, and the suitable exercise heart rate is180× 65% =17 min-67.
(2) Calculation of oxygen consumption There is a close relationship among oxygen consumption, exercise intensity and heart rate during human exercise, and the exercise intensity can be controlled by calculating the target heart rate through oxygen consumption. High-intensity exercise is equivalent to 70% ~ 80% of the maximum oxygen uptake (i.e. 70% ~ 80% VO2max), and the heart rate during exercise is about 125 ~ 165 beats/min-1; Moderate intensity exercise is equivalent to 50%~60% of the maximum oxygen uptake (i.e. 50% ~ 60% VO2max), and the heart rate during exercise is about 1 10 ~ 135 min-1; Low-intensity exercise is equivalent to less than 40% of the maximum oxygen uptake (that is, less than 40%VO2max), and the heart rate during exercise is about 100 ~ 1 10 min- 1. In practice, appropriate heart rate predicted by age can be adopted, and appropriate exercise intensity can be stipulated in combination with the actual situation of exercisers.
4. Self-feeling intensity Self-feeling intensity is Borg's index to measure the relative exercise intensity according to the degree of athletes' self-feeling fatigue, and it is a reliable index of physical strength level in continuous intensity exercise, which can be used to evaluate exercise intensity; When modifying exercise prescription, it can be used to adjust exercise intensity. Self-perceived graded exercise response is closely related to various indexes of cardiopulmonary metabolism, such as oxygen uptake, heart rate, ventilation and blood lactic acid.
(2) The intensity and amount of strength exercise 1. Factors that determine the amount of exercise for strength exercises.
(1) Size of muscle groups participating in sports: the large muscle groups exercise more, while the small muscle groups exercise less. For example, the small joints and single joints at the distal ends of limbs have little exercise; The joint movements of large joints and multi-joints at the proximal end of limbs have a greater amount of exercise on trunk movements.
(2) the degree of exertion: the amount of exercise with load and resistance is large; No-load exercise is small.
(3) Exercise rhythm: The natural and relaxed exercise rhythm has less exercise; Too fast or too slow exercise rhythm, more exercise.
(4) Repetitive motion subcategory: The more repetitions, the greater the motion.
(5) Posture and position of exercise: Different postures and positions have different requirements for maintaining posture and overcoming gravity, and the amount of exercise is also different.
2. Exercise intensity of strength exercises: The exercise intensity of strength exercises is based on the reaction of local muscles, rather than indicators such as heart rate. In isotonic exercise or isokinetic exercise, the amount of exercise is determined by resistance and the number of exercises. In isometric exercise, the amount of exercise is determined by resistance and duration. When strengthening muscle strength, it is advisable to gradually increase resistance instead of increasing repetition times or duration (that is, exercise with heavy load and less repetition); When strengthening muscle endurance, it is advisable to gradually increase the number or duration of exercise (that is, moderate load and repeated exercise). In rehabilitation exercise, more attention is generally paid to developing muscle strength, and muscle endurance can be recovered in daily activities.
(3) The exercise intensity and amount of stretching and aerobics 1. Stretching and aerobics with fixed routines: Stretching and aerobics with fixed routines, such as "Tai Ji Chuan" and broadcast aerobics, have a relatively fixed amount of exercise. For example, the exercise intensity in Tai Ji Chuan is generally 4 ~ 5 meters or 40% ~ 50% of the maximum oxygen uptake, and the amount of exercise is relatively small. Increasing the amount of exercise can be achieved by increasing the number of repetitions of routines or the range of movements, the height of shelves, etc.
442. The general stretching amount and aerobics can be divided into three types: large, medium and small. Small amount of exercise refers to simple movements of individual joints of limbs and easy movements of abdominal and dorsal muscles. There are many motion gaps, generally 8 ~ 12 knots; Moderate exercise can do joint movements of several joints or limbs, generally 14 ~ 20 knots; The large amount of exercise is mainly the joint action of the large muscle groups of limbs and trunk, which can increase the load and the interval is appropriate, generally more than 20 knots.
(1) Exercise time of endurance (aerobic) exercise The exercise time in the exercise prescription refers to the time of each continuous exercise. The duration of each exercise is 15 ~ 60 minutes, and generally it must last for 20 ~ 40 minutes; It must take more than 15 minutes to reach an appropriate heart rate. When calculating the duration of intermittent movement, the intermittent time should be deducted. The exercise density of intermittent exercise depends on physical strength, and the exercise density of people with poor physical strength is low; People with good physical strength can have higher exercise density.
The amount of exercise is determined by exercise intensity and exercise time (exercise amount = exercise intensity × exercise time). When the total amount of exercise is determined, the smaller the exercise intensity, the longer the exercise time. The former is suitable for young people and strong people, while the latter is suitable for the elderly and weak people. Young people and people with better physical strength can start exercising with higher exercise intensity, while old people and people with weaker physical strength can start exercising with lower exercise intensity. The amount of exercise is from small to large. When increasing the amount of exercise, extend the exercise time first, and then increase the intensity of exercise.
(2) Exercise time of strength exercise mainly refers to the duration of each exercise. For example, the duration of muscle contraction in isometric exercise is generally considered to be more than 6 s, and the maximum amount of exercise is 5 ~ 10s after stretching the knee with load. In dynamic exercises, the time it takes to complete an exercise actually represents the speed of the action.
(3) The exercise time of stretching and aerobics is generally fixed, but the exercise time of stretching and aerobics is quite different. For example, the exercise time of 24-style Tai Ji Chuan is about 4 minutes; The exercise time of type 42 Tai Ji Chuan is about 6 minutes; The total exercise time of stretching exercise or aerobics is determined by the exercise time of one set or section of stretching exercise or aerobics, and the number of sets or sections of stretching exercise or aerobics.
(1) Exercise frequency of endurance (aerobic) exercise In the exercise prescription, the exercise frequency is often expressed by the number of exercises per week. The frequency of exercise depends on the intensity of exercise and the duration of each exercise. It is generally believed that exercising 3 to 4 times a week, that is, once every other day, is the most efficient exercise. The lowest exercise frequency is twice a week. When the exercise frequency is high, the exercise efficiency does not increase much, but it is easy to increase the exercise injury. You can do a little endurance exercise every day.
(2) The frequency of strength exercise is generally: 1 every day or every other day.
(3) The exercise frequency of stretching and aerobics is generally 1 time/day or twice/day.
Generally, people who exercise moderately according to the exercise prescription should improve their cardiopulmonary function after a period of exercise (about 6 ~ 8 weeks). At this time, both the intensity and time of exercise should be gradually strengthened, so the exercise prescription should be revised according to the individual's progress. Generally speaking, physical progress caused by sports training can be divided into three stages: primary stage, ongoing stage and maintenance stage.
(1) The primary stage refers to the time when regular and regular exercise has just begun. At this stage, it is not suitable for long-term, repeated and large-scale exercise, because muscles are highly trained and do not adapt to exercise, which is easy to cause injuries. Therefore, for most people, it is most suitable to take exercise prescriptions with lower intensity, shorter time and fewer times. For example, athletes who choose jogging as a sport should do it at a speed of 4 kilometers per hour, and the time and times should be adjusted according to their physical fitness, but the time of each exercise should not be less than 15 minutes.
(2) Progressive stage refers to the obvious improvement of athletes' cardiopulmonary function after the initial stage of exercise practice, and the progress of improvement varies from person to person. At this stage, the average person's exercise intensity can reach 40% ~ 85% of the maximum oxygen uptake, and the exercise time can be longer every 2 ~ 3 weeks. This stage is a period of obvious improvement of athletes' physical fitness, which generally lasts for 4~5 months.
(3) The maintenance phase appears after the training program has been carried out for about six months. At this stage, the athletes' cardiopulmonary function has reached a satisfactory level, and they are unwilling to increase their exercise. As long as athletes insist on training at this stage, they can ensure a strong body. At this time, athletes can also consider changing the relatively rigid and boring sports training into some more interesting sports to avoid giving up continuing sports because of boredom.
Produced by the | Body Cube community.
Edit | Li Gen
Www.bjzx 123.cn | Cube Community | WeChat ID: tilifangshequ