1, initial physical fitness plan
People who have just participated in fitness activities have less exercise load, and the duration of each fitness activity is relatively short, so that the body gradually adapts to the exercise load and the exercise ability is gradually improved. At the beginning of making a fitness activity plan, you should choose a fitness activity mode that you like or meet the fitness purpose. There should be a comfortable fatigue after exercise, which basically disappears the next day after exercise.
At the beginning of fitness activities, the principle of increasing exercise load is to increase daily exercise time, then increase the number of exercise days per week, and finally increase exercise intensity.
The initial period of fitness activities is about 8 weeks, and the specific plan is as follows:
—— Exercise methods: moderate-intensity aerobic exercise, ball games, traditional China exercise methods and flexibility exercises.
—— Exercise intensity: 55% of the maximum heart rate, gradually increasing to 60%.
Duration: 10 ~ 20 minutes for each exercise, and gradually increase to 30 ~ 40 minutes.
—— Exercise frequency: 3 days/week, gradually increasing to 5 days/week.
See Table 6 for an example of an initial fitness program.
2. Medium-term physical fitness plan
After eight weeks of fitness activities, the human body has basically adapted to the exercise load in the early stage of exercise, and its physical function and sports ability have been improved, so it can enter the middle stage of fitness activities. At this stage, continue to increase the intensity and time of exercise, and gradually increase the time of moderate-intensity aerobic exercise to more than 150 minutes per week, so that the body can adapt to moderate-intensity aerobic exercise. Mid-term fitness activities last about 8 weeks, and the specific plan is as follows:
—— Exercise mode: keep the original fitness activity mode; Increase strength exercises appropriately.
—— Exercise intensity: The intensity of aerobic exercise gradually increases from 60% to 65% of the maximum heart rate to 70% to 80% of the maximum heart rate; Anaerobic exercise can be arranged once a week, and the strength exercise uses a load of more than 20RM, which is repeated 6 ~ 8 times.
-Duration: 30-50 minutes of exercise each time; If anaerobic exercise is arranged, the time for each exercise is 10 ~ 15 minutes; Every week 1 ~ 2 times, 6 ~ 8 kinds of muscle strength exercises each time, 1 ~ 2 group repeated for 5 ~ 10 minutes.
—— Exercise frequency: 3 ~ 5 days/week.
At this stage, the fitness plan is basically fixed and gradually transits to a long-term and stable fitness plan. Examples of mid-term physical health activities are shown in Table 7.
3. Long-term physical fitness plan
When the physical function reaches a higher level and good fitness habits are formed, it is necessary to establish a long-term and stable fitness activity plan suitable for their own characteristics. Long-term and stable physical activity should include at least 200-300 minutes of moderate-intensity exercise or 75- 150 minutes of high-intensity exercise every week; Carry out strength exercises 2 ~ 3 times a week, and pull exercises at least 5 times. The specific scheme is as follows:
-Exercise mode: maintain the exercise mode in the middle of fitness activities.
—— Exercise intensity: moderate-intensity exercise is equivalent to 60% ~ 80% of the maximum heart rate, and high-intensity exercise reaches more than 80% of the maximum heart rate; The strength exercise adopts the load of 10 ~ 20rm, and repeats 10 ~ 15 times; All kinds of zipper.
—— Duration: 30-60 minutes of moderate-intensity exercise each time, or 65,438+05-25 minutes of high-intensity anaerobic exercise, or moderate-high intensity alternating exercise; 8 ~ 10 kinds of muscle strength exercises, each repeated for 2 ~ 3 groups, stretching exercises for 5 ~ 10 minutes each time.
—— Exercise frequency: Exercise for 5 ~ 7 days/week, and high-intensity exercise shall not exceed 3 times per week.
Examples of long-term physical fitness activities are shown in Table 8.
Extended data:
Engaged in physical fitness activities, we must follow the following principles and develop good habits of physical fitness activities.
1, safety principle
Safety principle refers to the primary principle of ensuring that sports participants do not appear or try to avoid sports injury accidents in the process of sports fitness activities. Before starting fitness activities, you should have a physical examination, comprehensively evaluate your physical condition and sports ability, and make a fitness activity plan suitable for your own characteristics. Make full preparations before fitness activities, and tidy up and relax after fitness activities.
2. The principle of all-round development
The principle of all-round development means that in physical fitness activities, all parts of the body should participate in sports, so that the functional level of various organ systems can be generally improved, not only to improve cardiopulmonary function and immune ability, but also to improve physical fitness such as muscle strength and flexibility. Therefore, it is necessary to choose fitness activities involving the main muscle groups of the whole body to achieve the effect of all-round development.
3, the principle of step by step
The principle of gradual progress refers to scientifically and gradually increasing the time and intensity of physical fitness activities. The principle of step by step emphasizes that according to the individual's adaptability to fitness activities, the exercise load is gradually increased, so as to continuously improve physical function and exercise ability and achieve the best fitness activity effect.
4. Individualization principle
The principle of individuation refers to making individualized exercise and fitness programs according to everyone's genetic characteristics, functional characteristics and exercise habits. When making a fitness plan, it is necessary to carry out necessary medical examination and exercise ability test in order to understand everyone's specific situation and make the fitness plan more personalized.
References:
Xinhuanet Sports-The State Sports General Administration issued a national fitness guide.