Marathon runner's sudden death, college students' thermal syncope while playing, etc. , more or less happened to us.
How to exercise scientifically and give yourself and your family a correct exercise prescription?
Today the champion will give you a list of exercise prescriptions for different groups of people.
Exercise prescription for normal healthy people;
Normal person: body mass index (BMI) is normal, and there is no basic disease (hypertension? )。
The American Sports Medicine Association recommends that normal people exercise every week 2? 5 times, grasp the principle of gradual movement. During exercise, palpitation, chest tightness, shortness of breath, etc. It shows that the body is overdrawn and should stop exercising and have a rest.
Sports characteristics of people in special age groups;
Pupils: develop balanced, coordinated, sensitive and flexible qualities, which are not suitable for endurance and strength sports.
Junior high school students: the development of visceral system lags behind that of motor system, and the development of muscles lags behind that of bones. Therefore, in terms of development speed and general endurance, ball games, swimming and proper long-distance running are all suitable.
Senior high school students: Each system is basically mature, and special endurance and strength training can be started.
Old man: The system is gradually declining. You must have a physical examination within three months before you can take part in some sports. The older you get, the preparation and relaxation activities before and after exercise are essential. Walking and jogging are the main sports.
Exercise prescription for obese people (BMI 28);
Sports are mainly low-intensity, rhythmic, uninterrupted and long-lasting aerobic sports, such as walking, brisk walking, jogging, race walking, skating, long-distance swimming, cycling, playing Tai Ji Chuan, fitness dancing, skipping rope/doing rhythmic exercises, and ball games such as basketball and football.
Note: Aerobic exercise lasts about 45 minutes, not more than 2 hours. Strength training (improving metabolic rate) should be combined with aerobic exercise. Strength training should be arranged before aerobic exercise, which is the best way to lose weight.
Exercise prescription for hypertensive people (140/90mmhg);
Reasonable exercise can treat hypertension and prevent complications. Exercise every other day is the best exercise frequency. Aerobic exercise, combined with strength exercise, should pay attention to preparation and relaxation activities.
Exercise intensity: moderate intensity, that is, the heart rate reaches about 60% of the maximum heart rate during exercise.
Male maximum heart rate =205- age; Female maximum heart rate =220- age
Moderate intensity during aerobic exercise = 170- age. For example, the maximum heartbeat of a 20-year-old youth during exercise does not exceed 150 beats/min, while that of a 50-year-old male does not exceed 120 beats/min.
Exercise prescription for patients with coronary heart disease;
People with myocardial infarction, angina pectoris or coronary artery stenosis had better walk slowly without physical discomfort or fatigue, that is, intermittent exercise, and rest while exercising. Avoid excessive exercise intensity, so as not to induce myocardial infarction again.
Exercise prescription for diabetics;
Walking, jogging and cycling are the main activities, and the amount of exercise should be gradual.
Exercise intensity: moderate intensity, that is, the heart rate reaches about 60% of the maximum heart rate during exercise.
Note: generally choose in the afternoon, do not exercise on an empty stomach. Exercise should be accompanied by diet and medication. You can take some biscuits or sugar with you during exercise to prevent hypoglycemia.
Exercise principle: persevere, do what you can, step by step!
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