Scientific fitness prescription, everyone needs fitness, fitness can keep healthy, but fitness also needs to pay attention to science, not voluntary movement, which is not good for health. How about fitness science? Share a scientific fitness prescription with you!

Scientific fitness prescription 1 1. "Exercise prescription", so as to achieve the purpose of health.

Personal exercise prescription should be formulated by professional institutions engaged in sports scientific research.

Take a 28-year-old man for example. Suppose Mr. A is a white-collar worker, with a height of 175cm and a weight of 80kg. His body mass index (BMI) is 26.

This index is suitable for adults with basically stable physical development, generally over 18 years old. Evaluation criteria: female 20-25, male 19-24 is normal.

More than 30 is obesity, which belongs to mild obesity, and after calculation, Mr. A's ideal weight should be 73. Under 5 kg, his daily energy consumption should be the sum of the following three items: basic energy consumption for maintaining life+0,500 calories +870 calories for activities+energy consumption for eating by himself+65,438+0,500 calories = 2,520 calories.

In other words, Mr. A's daily energy intake from food should be equal to or less than 2520 kilocalories, which is his reasonable diet.

Fitness is not only a good way to keep healthy, but also the best way for obese people to lose weight. However, with the improvement of living conditions, people's lifestyles tend to be mechanized.

For example, people who work just sit in the office all day and lack exercise. In this way, people are prone to diseases such as hypertension, diabetes and obesity. At this time, sports are precious.

Second, how to do aerobic exercise

The average heart rate of healthy adults is 70-80 beats per minute, but some people will be faster or slower. Heart rate and pulse after exercise: quiet heart rate +20 or so (low intensity); +40 (medium strength); +60 (high strength).

The highest heart rate varies from person to person, high in young people and low in middle-aged and elderly people. General maximum heart rate = 220- age. Exercise varies from person to person, so don't copy it mechanically. Exercise should consider the amount and intensity according to your own situation. Step by step, excessive exercise will cause problems.

If you sweat during exercise, you can take off some clothes. When your resistance is weakest after exercise, you should pay attention to heatstroke prevention. Take them off one by one in hot weather, and add them one by one after exercise. Wear shoes with elastic foundation when exercising. Hard shoes have a bad effect on your health.

The research results of walking sports medicine reveal that fast walking is the simplest and most effective aerobic exercise. Exercisers must master the intensity according to their own health, physical strength, age and habits. Generally, the speed should be controlled at 100 to130m per minute, and the walking time should be no less than 20min each time.

Scientific fitness prescription 2 1. Hydration: Drink fruit juice to promote fat loss.

It is understood that in summer, the average bodybuilder can exercise at 30℃ 1 hour, and the amount of perspiration can reach more than 3 liters. Therefore, bodybuilders must increase the intake of 500-65,438+0,000 ml of water every hour during exercise, and start to replenish water before fitness.

Drink 250 ml of mineral water within 0/5 minutes before starting exercise/kloc-; During exercise, at least 125ml mineral water should be replenished every15min; If you exercise vigorously, you need to supplement mixed juice (the ratio of juice to water is 2: 1).

After the exercise, immediately supplement carbonated soft drinks, fruit juice or vegetable juice, or drink some cool heatstroke prevention drinks, such as honey water, mung bean soup, honeysuckle water, etc.

Second, the benefits of summer fitness

1, shaping the beauty of the body

Body shape and posture can reflect a person's appearance as well as his mental outlook. Body shape refers to the proportion of all parts of the whole body from head to toe and the size of muscle group curve, and posture refers to the appearance and posture of all parts of the body.

If it is inconvenient to exercise outdoors, it is also a good choice to exercise at home. How to exercise at home in summer? In fact, some common items at home can also be used as sports equipment for training. Like putting two small benches on the ground, you can do push-ups; Sit-ups can be trained in bed.

Good form gives people beautiful enjoyment. People can scientifically carry out bodybuilding exercises, choose appropriate actions according to their own needs, purposefully correct and improve their body shape and posture, and shape a bodybuilding figure.

Insisting on taking part in morning exercise can consume excess calories, speed up the metabolism of the body and prevent subcutaneous fat accumulation.

2. Cultivate spiritual sentiment

Morning exercises can not only make people healthy and beautiful in appearance, but also strengthen the "heart", regulate psychological activities and eliminate psychological obstacles.

At the same time, morning exercises can be diversified, entertaining and interesting, which can meet the aesthetic needs of modern people in many ways, bring fun to people's lives, cultivate people's good moral quality and establish the spirit of collectivism, and also cultivate people's good qualities of hard work, unity and perseverance.

Step 3 stay healthy

Regular morning exercises can not only strengthen metabolism, but also improve blood vessel elasticity, increase blood volume, promote blood circulation and improve the body's ability to absorb oxygen.

Under normal circumstances, the heart's blood output per minute during exercise is 8 times that of usual. Therefore, people who don't like morning exercises usually have heartbeats, shortness of breath, chest tightness and headaches when they are slightly active.

While morning exercisers can improve blood circulation, increase blood flow, thereby increasing the volume of cardiac cavity, enhancing myocardial contractility, increasing cardiac output, reducing heartbeat times and prolonging rest time. Over time, they will thicken the myocardial fibers and develop the myocardium.