First, the concept of exercise prescription.

The so-called exercise prescription refers to a series of effective scientific exercise methods, that is, the content, quantity and intensity of exercise, which are prescribed by doctors in the form of prescriptions for fitness participants or physical therapy patients with the aim of improving health and strengthening physique. It is a form to guide people to exercise purposefully, planned and scientifically.

Second, the basic principles of making exercise prescriptions.

The formulation and implementation of exercise prescription should pay attention to the following principles:

1, exercise prescriptions should be treated differently.

Because every exerciser's physical condition is different, it is impossible to prepare prescriptions to adapt to various situations in advance. Even if possible, personal physical or objective conditions are constantly changing. Therefore, the formulation of exercise prescription must be treated differently according to everyone's specific situation.

2. Exercise prescription should be based on physical strength.

When making exercise prescription, we must pay attention to the difference of physical strength (total endurance) is more important than the difference of gender and age. Therefore, the formulation of exercise prescription should be based on physical condition.

3. Define a safe and effective boundary.

In order to increase the effect of fitness and rehabilitation, the formulation of exercise prescription must define the safe boundary and the effective boundary (the boundary should be determined according to the different conditions of physical examination). Safety limit refers to the maximum intensity or amount of exercise that an exerciser can bear without accidents. Effective limit refers to the minimum exercise intensity or amount to achieve the lowest exercise effect. Between the safe limit and the effective limit is the safest and most effective range of exercise prescription. In this range, the higher the intensity, time and frequency of exercise, the more obvious the effect.

4. Exercise prescription should be easy to modify and adjust.

When exercise prescription is applied to most people, some people adapt, and some people don't necessarily adapt. Even the prescriptions listed according to the inspection results are not necessarily the most suitable at any time and any place. Therefore, in the process of implementation, the initial prescription should be adjusted one or more times to make it a sports prescription that meets its own conditions. Make a safe, effective and enjoyable exercise prescription in the process of practice.

5. The principles of persistence and gradualism should be considered in the formulation of exercise prescription.

The purpose of making exercise prescription is to strengthen physical fitness and improve health level, so besides considering safety and effect, we should also pay attention to personal interests. From the physiological point of view, although it is a scientific and effective exercise, if the exerciser doesn't like it, it will be difficult to last, and if it can't last, it will not get real results; Secondly, the human body has an adaptation process to repeated and lasting exercise, and the enhancement of physical fitness is based on the gradual improvement of adaptability. Therefore, while paying attention to perseverance, the formulation of exercise prescription should also take into account the principle of gradual progress.

Third, the content of exercise prescription.

Exercise prescription generally includes the following main contents:

(1) sports purpose; (2) the types of sports; (3) Exercise intensity;

(4) Motion density; (5) duration; (6) Precautions.

Items (2) to (5) are four main elements.

1, sports purpose

According to gender, age, occupation, hobbies and physical health, the purpose of exercise is to keep fit, prevent and treat diseases, keep fit and lose weight, and have fun.

2. Type of exercise

Modern emerging exercise prescriptions generally include three types of exercise, namely aerobic exercise, stretching exercise and strength exercise.

The first category: aerobic exercise. Such as walking, jogging, walking and running alternately, swimming, skipping rope, going up and down stairs, riding a bike, etc.

The second category: stretching and aerobics. Such as broadcast gymnastics, Tai Ji Chuan, Qigong, fitness disco and various medical and corrective gymnastics.

The third category: strength training. Such as barbells, dumbbells and comprehensive strength trainers.

Carrying out moderate-intensity exercise enough to develop and maintain the body's fat-free weight should be an integral part of adults' consideration of developing physical fitness, because physical fitness is the basis of physical strength. It should be pointed out that when choosing different sports categories, the following conditions should also be considered:

(1) physical examination, physical examination permit;

(2) The intensity and quantity of exercise are suitable for my physical strength;

(3) Past sports experience and personal hobbies;

(5) Instruments and equipment required for exercise;

(6) companion or mentor.

Of course, it is not easy to meet all these conditions, but items (1) and (2) must be met.

3. Exercise intensity

Exercise intensity refers to the amount of exercise per unit time, which is the product of exercise intensity and exercise time. Exercise intensity is the core of quantifying scientific exercise prescription, and exercise amount is the key to exercise effect and safety. In order to grasp this core and key, this paper introduces several simple and easy methods to determine the intensity of exercise.

(1) age subtraction algorithm

Heart rate suitable for exercise = 180 (or 170)- age

If you are over 60 years old or in poor health, use 170 to lower your age. This method is suitable for general patients with temperamental diseases.

(2) Calculation method of net increased heart rate

Exercise intensity is controlled according to three groups of physique: strong, medium and weak.

Heart rate after exercise-heart rate at rest ≤60/ min strength group;

Heart rate after exercise-heart rate at rest ≤40 beats/minute in the middle group;

Heart rate after exercise-heart rate at rest ≤20 beats/min weak group.

This method is suitable for chronic patients such as heart disease, hypertension and emphysema.

(3) Percentage classification of movement.

Calculation formula:

Heart rate after exercise-heart rate before exercise × 100%

Heart rate before exercise

Evaluation:

People whose heart rate increases by more than 7 1% after exercise have high exercise intensity;

Moderate exercise intensity occurs when the heart rate increases by 565,438+0% ~ 70% after exercise.

The net increase of heart rate below 50% after exercise is low exercise intensity.

This method is widely used in exercise therapy, especially for hypertension, coronary heart disease and the elderly and infirm.

(4) The reference value of the best heart rate during exercise.

The research results at home and abroad show that the most suitable exercise intensity is 65% ~ 75%, that is, the heart rate is between 130 ~ 150 beats/min. Professor Ikebukuro of Japan believes that when the exercise heart rate is below 1 10 beats/min, there is no obvious change in blood pressure, blood, urine, electrocardiogram and other indicators of the body, and the fitness value is not great; The heart rate 140 beats/min, the stroke output is close to and reaches the best state, and the fitness effect is obvious; When the heart rate is 150 beats/min, the cardiac output is the largest and the fitness effect is the best; If the heart rate exceeds 160 beats/min, there will be no better fitness effect; If the heart rate reaches 180 beats/min or above, the immunoglobulin in the body will decrease, and it is easy to be infected with disease, fatigue or sports injury. Therefore, the reference range of the optimal heart rate for exercise is as follows:

Male 3 1 ~ 40 years old (female 26 ~ 35 years old): 140 ~ 150 times/min;

Male 4 1 ~ 50 years old (female 36 ~ 45 years old): 130 ~ 140 times/min;

Male 5 1 ~ 60 years old (female 46 ~ 55 years old): 120 ~ 130 times per minute;

Male over 60 years old (female over 55 years old): 100 ~ 120 times/minute.

This table is suitable for general healthy people and is very beneficial to improve health and physique.

(5) The standard of heart rate per minute at different ages and different exercise intensities.

Due to the increase of age, the level of physical function will decline, so the intensity of exercise will not be exactly the same. The older you get, the less nervous you will be.

4. Exercise density

The movement density here does not refer to the ratio of repetition times to time in a movement, but refers to the time interval between each movement. Research shows that when you exercise 1 times a week, the exercise effect does not accumulate, and muscle aches and fatigue occur every time. 1 ~ 3 days often leads to discomfort and injury accidents. Exercise twice a week may relieve pain and fatigue, but the effect of exercise will not be very significant. Exercise three times a week, basically once every other day, not only will not produce fatigue, but the corresponding exercise effect will also produce savings. If the exercise density is increased to 4 or 5 times a week, the effect will be better accordingly.

So, is the greater the density of exercise, the better? This can't be generalized. Daily exercise is advisable only when you seldom exercise or don't feel tired the next day. Explain here that the key to exercise density is to form exercise habits or exercise life, that is, individuals can choose the number of exercises that suit their own situation, but at least three times a week.

5. Duration

Refers to the duration of each continuous exercise. Because the product of exercise time and exercise intensity determines the amount of exercise, even if the amount of exercise is the same, there can be prescriptions for different exercise purposes. For sports aimed at fitness, middle-aged and elderly people should choose low-intensity and long-term prescriptions, while for teenagers, short-term and high-intensity prescriptions may be more beneficial.

However, from the physiological analysis, it can be seen that 5 minutes is the shortest time needed for whole-body endurance exercise, and 60 minutes is the maximum time for people who insist on normal work. Cooper's research believes that when the heart rate is above 150 beats/min, it takes at least 5 minutes to get the effect. If the heart rate is below 150 beats/min, it will take more than 5 minutes to get the effect.

It can be seen that exercise within 5 minutes is not enough to improve and enhance physical fitness. Therefore, it is generally necessary to do aerobic exercise for 20 to 60 minutes.

6. Matters needing attention

The formulation of exercise prescription should mainly pay attention to the following three situations.

(1) points out taboo sports and some dangerous actions.

(2) Put forward the index of self-observation in exercise and the method of modifying and adjusting exercise prescription, and put forward the standard of stopping exercise when there is abnormality.

(3) indicate the necessary preparation and finishing activities, duration and exercise density before and after each exercise.

Fourth, the formulation of exercise prescription.

(1) Health diagnosis. Conduct a systematic physical examination (morphology, function, psychology, past medical history) for the exercisers to understand their health status.

(2) Carry out physical tests. Test and diagnose the exercise ability of exercisers.

(3) Determine the main objectives. Comprehensive analysis of the specific situation of exercisers, find out the main problems to be solved urgently, and determine the goals.

(4) Choose the content and means of practice. Choose the appropriate exercise and exercise methods according to the main goals.

(5) Make exercise prescription. Formulate the reasonable exercise time, exercise intensity and precautions for exercisers to engage in sports activities, and write all the contents into the prescription.

(6) Evaluation of exercise effect and revision and adjustment of exercise prescription. After a period of exercise, evaluate the exercise effect. According to the evaluation results, the content of exercise prescription is revised and adjusted again.

5. Examples of fitness exercise prescriptions.

Aerobic exercise is the basic content of fitness exercise prescription. Aerobic exercise can provide sufficient oxygen for active muscle groups, thus effectively improving the function of respiratory and circulatory system and promoting the adaptive changes of heart, lungs and blood; Effectively improve the body's ability to absorb and utilize oxygen, enhance the body's defense function and resistance, and enhance physical fitness. The content of fitness exercise prescription is simple and easy, and the exercise form has low requirements for skills, low intensity, rhythm, uninterrupted and long duration. It is also convenient for self-monitoring and self-control during exercise, and it is one of the most ideal methods for exercisers to improve their health and strengthen their physique on the basis of ensuring safety.

Here are some popular fitness prescriptions suitable for different ages.

1, walking exercise prescription

Walking is the simplest and most effective way to exercise and prolong life. As the saying goes, "walk a hundred steps after a meal and you can live ninety-nine." It is obvious that people have long known the fitness value of walking.

But at what speed is better? It is difficult to generalize about this problem, as long as you think it is an appropriate speed. Fitness walking can be mastered by yourself according to your health, physical strength and exercise habits. For reference, generally speaking, sports medicine research results show that the walking speed reaches 133 meters per minute (about 7 kilometers per hour, and the heart rate can reach 70% of the maximum heart rate). This is the best aerobic exercise and the best fitness effect.

Precautions:

(1) The correct walking range is greater than normal walking, with the upper body upright, arms swinging back and forth, breathing naturally, paying attention, and gradually accelerating or lengthening the speed and distance.

(2) The duration of each walk should be at least 30 minutes, and piecemeal accumulation is not enough to stimulate physical fitness.

(3) People over 40 can exercise once a day or once every other day; The maximum speed should be limited to 100 meters per minute (approximately equivalent to the speed of crossing the intersection in a hurry).

(4) It is best to choose a suitable place with fresh air and elegant environment. If you walk on the cement road, you'd better wear thick rubber-soled shoes to avoid damaging your leg joints and hitting your head.

(5) The best time for a walk is early morning, half an hour before going to bed or after a meal. It's useless to exercise and walk immediately after eating.

2, jogging fitness exercise prescription

Modern fitness jogging is popular all over the world, and it is known as "the king of aerobic metabolic exercise", which is beneficial to health and can cure diseases and prolong life.

Jogging plays a positive role in maintaining good heart function of adults, preventing the decline of lung tissue elasticity, preventing muscle atrophy, preventing coronary heart disease, hypertension and arteriosclerosis.

Adults can't run too fast, can't run too fast, can't sprint, and should keep a constant speed, so it is appropriate to have a relaxed atmosphere where they won't feel uncomfortable, out of breath and blush subjectively, and can talk while running. Objectively speaking, when jogging, the heart rate per minute does not exceed 180 MINUS the age. For example, a 60-year-old person's heart rate when jogging should be 180-60= 120 times per minute, and patients with chronic diseases can run more slowly and for a shorter time.

(1) Walking and running alternate fitness exercise prescription

Suitable for beginners or the elderly and infirm. There are two ways to walk and run alternately: one is to walk first and then run in an exercise, alternately. For example, people who take part in exercise for the first time usually walk 1 min and run 1 min alternately, and adjust the amount of exercise every 1 ~ 2 weeks (to shorten the walking time). The other is to start exercising because of walking, and gradually transition to jogging instead of walking with the enhancement of physical adaptability.

(2) Exercise prescription for routine fitness running.

Generally speaking, young and healthy people should choose a scheme with greater intensity and shorter duration; Middle-aged and elderly people and people with poor physique should choose a scheme with less intensity and longer duration.

(2) The initial exerciser begins to practice by walking, and then jogs after the basic physical strength is improved. In the transitional period, the method of alternating walking and running can be adopted to adapt physical fitness to athletic ability.

③ It is best to choose dirt roads and secluded places for jogging. If you jog on the roads in the city, you must pay attention to safety. Early morning is the best time.

④ If abdominal pain occurs during jogging, it is mostly caused by improper breathing. At this time, we should immediately slow down the running speed and deepen our breathing. If the symptoms can't be relieved, stop exercising and find out the reason. Don't take part in jogging exercise during a cold or fever or when there are some diseases that are not suitable for jogging.

⑤ Jogging can be done every day or every other day according to the individual's self-feeling about the amount of exercise, so as not to cause excessive fatigue.

3, swimming fitness exercise prescription

Swimming is a good whole-body exercise and a practical skill in human life. The combination of sunbathing, air bath and water bath is an effective way to make full use of natural conditions to exercise. Men, women and children, physical strength, and even some patients with chronic diseases can participate and get exercise and treatment from it.

However, because swimming is carried out in the special environment of water, the human body will be affected by the buoyancy, resistance, propulsion and posture of the water after entering the water. So can the exercise prescription on land still be used in water? In this regard, experts have made a comparative study on the maximum heart rate and jogging in swimming in order to explore the appropriate exercise intensity in fitness swimming. The results show that the maximum heart rate during swimming is lower than that during jogging 1 1 times/minute. That is to say, when jogging, a person's maximum intensity can reach heart rate 15 1 ~ 186 beats/min, while in water it can reach 144 ~ 176 beats/min, with an average decrease of 7 ~/kloc-. Therefore, when the land exercise prescription is used in water, the heart rate calculation of suitable exercise intensity in water should be less than jogging 10 times/minute.

Precautions:

(1) When swimming, we must pay attention to safety first, and overcome the paralyzed thoughts. Anyone with infectious diseases or open wounds should not take part in swimming, and women should not swim during menstruation.

(2) It is not advisable to go swimming immediately after meals, drinking or sweating after strenuous exercise.

(3) Make full preparations before swimming, including unarmed exercises, imitation exercises and exercises to lengthen muscle ligaments.

(4) After strenuous swimming, you should relax in the water and adjust your breathing before going out. However, if dizziness, nausea, chills or cramps occur during swimming, you should get out of the water in time.

(5) It is best to take a shower or dry your body in time after swimming, and pay attention to dressing to keep warm.

(6) When swimming in a natural bathing beach, you'd better walk together, and pay attention to choosing a place with clean water quality, and pay attention to the depth and velocity of water. Don't swim in waters with mud, rocks, stumps, rapids, whirlpools, overgrown weeds, serious pollution and frequent ships.

4, stair fitness exercise prescription

Climbing stairs is a sport that combines fitness with daily life. Its action is simple, easy to carry out and the amount of exercise is easy to adjust. Therefore, it is favored by people living in high-rise buildings in metropolis and has become a popular fitness method in modern cities.

According to Time magazine, climbing stairs has become the fastest growing fitness activity in the United States in recent years. About 4 million people participated in this activity, which has increased by at least 40% since 1988, including energetic young people and the elderly.

Spain's "Fun" magazine once reported that each flight of stairs can prolong life by about 5 seconds. Various surveys of Johns Hopkins University in the United States also prove that a person aged 35-80 can prolong his life by two and a half years if he climbs 833 stairs every day (about three times up and down the seventh floor). The research results of Kenneth Cooper, an American health authority, also show that if a person insists on climbing five stairs every day, the incidence of heart disease can be 25% less than that of people who take the elevator.

There are various forms of climbing stairs. Fitness generally mainly adopts the forms of walking (crawling), running and multi-stage jumping. Exercisers can choose their own exercise methods according to their physical health and environmental conditions.

The following precautions for climbing stairs are for the reference of exercisers.

Precautions:

(1) Stairs climbing is a more intense form of aerobic exercise. Exercisers must be healthy and strictly follow the principle of step by step.

(2) The speed and duration of climbing stairs constitute the intensity of exercise. That is, speed × time = exercise intensity. First-time exercisers should start slowly and for a long time. With the improvement of sports level, they can gradually speed up or extend the duration. When their physical strength can climb 5-6 stairs in 1 minute or last more than 10 minute, they can gradually transition to running stairs.

(3) Exercise should always be carried out with moderate intensity, and don't feel very nervous and laborious.

(4) Climbing stairs should be combined with walking, jogging and other fitness activities, and should not replace other sports.

5, bicycle fitness exercise prescription

Bicycle is a popular means of transportation, and the per capita bicycle ownership in China ranks first in the world. It can be said that every household in urban and rural areas has bicycles. Therefore, the use of bicycles for fitness exercise has a broad mass base.

Cycling can be described as a combination of entertainment, fitness and life. It has no less influence on internal organs than long-distance running and swimming, and you can have a panoramic view of the beautiful scenery along the way during riding.

However, in order to achieve the purpose of cycling fitness, the key is to master the intensity of cycling. According to the general method of calculating exercise intensity by heart rate, as long as the heart rate per minute is controlled within the upper limit = 220- age × 60% and the lower limit = 220- age ×60%, the exercise effect will increase in direct proportion to the exercise intensity. People who have just started cycling usually pedal 60 times per minute, which seems to be the speed of walking at ordinary times. For exercisers with a certain foundation, the pedal speed is 75 ~ 100 times per minute. To calculate the pedaling speed, you only need to write down the number of laps of one leg in 10 second, and you can calculate the pedaling times per minute. If one leg is pedaled 7.5 times in 10 second, then 7.5×6×2=90 times/minute.

With the development of society and the continuous enrichment of people's material life, the emergence of bicycles with fixed resistance and power provides convenience and superior conditions for the majority of fitness enthusiasts. Modern power cars have reached the level of computerization. An exerciser can design an exercise plan before pedaling. When pedaling, the screen on the handlebar will display a variety of information, such as heart rate, speed, distance, time, energy consumption and grade (grade). The appearance of these data is more convenient for exercisers to master and adjust their exercise intensity in time, so as to achieve the goal of comprehensive fitness.

Precautions:

(1) When riding a bicycle, pay attention to avoid busy streets and sections to ensure safety.

(2) The correct riding posture should be maintained, and the height of the seat should be slightly lower than the handlebar by about 5 cm. The size of the car should also be suitable for your height.

(3) In case of fog, low visibility or icy weather in winter, cycling is not suitable for exercise; Cycling should also be prohibited after drinking.

6. Exercise prescription for adult mental workers

Some scholars made a retrospective survey of more than 20,000 middle and senior intellectuals who died in China in recent years, and found that their average life expectancy was only 58.2 years, of which 56.8% died in the 40-59 age group. According to the analysis of the health authorities, the main reasons for the premature death of middle-aged intellectuals at present are: first, overload operation, heavy work and heavy family burden; Second, the prevalence rate of this age group is high, and early diagnosis and treatment are not paid attention to; Third, due to physiological changes, busy work, too many social activities, unable to participate in physical exercise and other unfavorable factors.

So how can mental workers adjust themselves and achieve the goal of keeping fit through fitness? The exercise prescription of general mental workers is:

(1) Choose exercise items: Mental workers should choose suitable items according to their own needs (goals and interests) and objective conditions, such as walking, jogging, cycling, swimming, going up and down stairs, radio exercises, aerobics, Tai Ji Chuan, Qigong, small ball games, hiking in the suburbs, mountaineering, fishing and other aerobic exercises.

(2) Warm-up activities: Warm-up activities before exercise are essential. Generally, it takes about 10 minutes to do warm-up activities, which may include static stretching and some activities to strengthen the abdomen, buttocks and legs.

(3) Moderate exercise intensity: According to the requirements of scientific exercise, the exercise intensity should reach 70% ~ 85% of the athlete's maximum heart rate or 50% ~ 70% of the maximum oxygen uptake. That is, the heart rate of mental workers aged 30-39 should be controlled at 140 ~ 160 beats/min; 40 ~ 49 years old controlled at 123 ~ 146 times/minute; 50 ~ 59 years old control in 1 18 ~ 139 times/minute. The minimum heart rate should reach 120 beats/min and the maximum should not exceed 160 beats/min.

(4) Pay attention to finishing activities: The main content of finishing activities after exercise is to relax limbs, eliminate muscle tension, adjust breathing and reduce the excitability of nervous system. Usually the finishing time is 5 ~ 10 minutes.

(5) Reasonable arrangement of exercise time: Exercise should be arranged 3-5 times a week, each time lasting about 20-45 minutes.

Precautions:

(1) The more muscles involved in exercise, the greater the influence of exercise on cardiopulmonary function. Therefore, we should give priority to lower limb exercise, and then exercise upper limbs and trunk, especially abdomen and neck.

(2) Exercise should be gradual to avoid sudden and strenuous exercise. Suddenly increasing the intensity of exercise is very dangerous and harmful to mental workers with potential heart and lung diseases, and it is also very unfavorable to improve their health.

(3) Do everything possible to make the exercise lasting. It is very difficult for mental workers who never exercise or seldom exercise. Only long-term exercise can effectively improve physical function and enhance physical fitness. In view of this situation, Dr. James Ripp, an American fitness researcher, thinks that the following measures can be taken: (1) to make exercise easy; (2) Don't expect too much at first; (3), it is best to find a partner or participate in group sports to prevent relaxation and boredom; (4), make weekly goals, play an incentive role; (5) Eliminate all kinds of interference and reasons, don't use fatigue or lack of time as an excuse, but persevere.

7, adult weight loss comprehensive exercise prescription

(1) The purpose of exercise: First, to lose weight and prevent obesity; The second is to maintain and enhance physical fitness and prevent obesity complications.

(2) Endurance sports: such as long-distance walking or hiking, cycling, swimming, etc.

(3) Exercise intensity: 60% ~ 70% of the maximum heart rate, equivalent to 50% ~ 60% of the maximum oxygen uptake or the heart rate is controlled at 120 ~ 130 beats/min.

(4) Exercise time and frequency: 30-45 minutes each time, 3-4 times a week.

(5) Prescription procedure and exercise method: (1), prepare for exercise for 5 minutes, and do some slight activities of waist, legs and hip joint. (2) Walk slowly and quickly for 20 minutes. If you walk slowly-quickly-slowly,10minutes 1200m, the speed is 2 steps per second, and then10minutes 1300m. (3), basic physical exercise 15 minutes: sit-ups for 20 times (holding your head or not); Push-ups 20 times; Lift the upper body on the stomach 20 times; Heel lift 50 times; Standing for 20 times; Squat and jump 20 times. (4) After 45 minutes of exercise, * * * consumes about 12556.5 kilojoules (300 kilocalories), which is equivalent to 90 grams of rice or 3 fried eggs.

Precautions:

(1) When exercising, it is easy or too difficult. You can adjust the content and frequency slightly.

(2) It is advisable not to feel tired the next day after exercise, and the amount of exercise can be appropriately increased every week.

(3) In case of cold, heat or physical discomfort, stop exercising and don't be reckless.