Making exercise prescription is a systematic process, and its basic process can be summarized as the following aspects:
Health assessment: Before making exercise prescription, it is necessary to make a comprehensive assessment of the individual's health. This includes knowing whether there are potential health problems, such as heart disease, hypertension and diabetes. The evaluation results will directly affect the formulation of prescriptions.
Setting exercise goals: Defining exercise goals is a key step in formulating exercise prescriptions. These goals may include losing weight, improving heart and lung function and increasing muscle mass. The establishment of the target will help to determine the most suitable type, intensity and frequency of movement.
Choose proper exercise: It is very important to choose proper exercise and set goals according to health assessment. For example, people with heart disease or hypertension may be more suitable for mild to moderate aerobic exercise, such as walking or swimming.
Determine the intensity of exercise: the intensity of exercise is an important factor to determine the effect of exercise. Proper intensity can help individuals achieve the set goals, while avoiding the risks brought by excessive exercise. Generally speaking, moderate intensity aerobic exercise is safe and effective for most people.
Make an exercise plan: After determining the type and intensity of exercise, you need to make a specific exercise plan. This includes the frequency and duration of exercise and how to warm up and cool down. The plan should be adjusted according to the individual's schedule and lifestyle to ensure its feasibility.
Regular monitoring and adjustment: After making exercise prescription, individuals should have regular health check-ups and measurement of physical indicators, such as heart rate, blood pressure and weight. According to these feedbacks, the exercise plan can be adjusted in time to ensure its effectiveness.
Prevention of injury: during the exercise, the risk of injury exists. Therefore, when making and executing exercise prescriptions, actions and techniques that may cause injuries should be avoided as much as possible. If an individual feels pain or discomfort during exercise, he should stop immediately and seek medical advice.
The above is the basic process of making exercise prescription. It should be noted that this process should be appropriately adjusted according to the individual's specific situation. In addition, if individuals are not sure about their health or have any questions about exercise prescriptions, they should seek the advice of professional doctors.