The contents of an exercise prescription include: type of exercise, intensity of exercise, duration of exercise, frequency of exercise, and progress of exercise.
1. Types of Exercise
The types of exercise in an exercise prescription can be divided into three categories, namely: endurance (aerobic) exercise, strength exercise and stretching exercise and calisthenics.
(1) Endurance (aerobic) exercise
Endurance (aerobic) exercise is the most important and basic means of 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, endocrine and other systems to improve and enhance the function of cardiovascular, respiratory, endocrine and other systems.
(2) Strength exercise
Strength exercise is mainly used in exercise prescription for patients with muscle and nerve paralysis or joint dysfunction of the locomotor system, nervous system, etc., to restore muscle strength and limb movement function. In the correction of deformity and prevention of rehabilitation of chronic disorders caused by disruption of muscle balance, by selectively enhancing muscle strength and adjusting muscle balance, thereby improving the form and function of the trunk and limbs.
(3) stretching exercise and fitness exercises
Stretching exercise and fitness exercises are more widely used in the treatment, prevention and fitness, bodybuilding all kinds of sports prescription, the main role of the relaxation of the spirit, eliminating fatigue, to improve the body, prevention and treatment of hypertension, neurasthenia and other diseases.
2, exercise intensity
Exercise intensity is the core of exercise prescription and the design of exercise prescription in the most difficult part of the need for appropriate monitoring to determine whether the exercise intensity is appropriate. Exercise intensity is the amount of exercise per unit of time, i.e.: exercise intensity = exercise volume/exercise time.
3. Duration of Exercise Prescription
The duration of exercise in an exercise prescription is the amount of time spent in each continuous exercise session. The duration of each exercise is 15 to 60 minutes, generally 20 to 40 minutes; of which the time to reach the appropriate heart rate must be more than 15 minutes.
In calculating the duration of intermittent exercise, the interval time should be deducted. The exercise density of intermittent exercise should depend on the physical strength, the physical strength of the poor exercise density should be low; the physical strength of the exercise density can be higher.
4, exercise prescription exercise frequency
In the exercise prescription, exercise frequency is commonly used to indicate the number of times per week to exercise. Exercise frequency depends on the intensity of exercise and the duration of each exercise. It is generally believed that: exercise 3 to 4 times a week, that is: every other day exercise, this exercise is the most efficient. The lowest frequency of exercise is 2 times per week. When the frequency of exercise is higher, the increase in efficiency of exercise is not much, and there is a tendency to increase the number of sports injuries.
5, exercise progress
Generally according to the exercise prescription for moderate exercise people, after a period of exercise practice (about 6 to 8 weeks or so), cardiorespiratory function should be improved. At this point, both the intensity and duration of exercise should be gradually strengthened, so the exercise prescription should be modified according to the individual's progress.
Baidu Encyclopedia - Exercise Prescription