Exercise prescription: it is a scientific and quantitative physical exercise method based on personal physical condition. Named after the doctor's prescription for the patient. Formulating exercise prescription includes: determining goals, selecting exercise items, determining exercise intensity, exercise time, exercise frequency and so on.
(1) Select a sport. The choice of sports should be based on the purpose of exercise. For example, in order to improve heart function and metabolic function, you can participate in endurance events.
(2) Determine the intensity of exercise. Load intensity directly affects the effect and safety of physical therapy. Whether the load intensity is appropriate is the key to formulate and implement exercise prescriptions.
(3) Determine the time of each exercise. According to exercise, age, health status, physical level, or according to the injury of patients, it varies from person to person.
(4) Determine the number of repetitions. It's best to exercise once a day. If the conditions are limited, exercise at least three times a week, preferably once every other day.
The contents of exercise prescription include
The content of exercise prescription should include the type, intensity, time, frequency, progress and matters needing attention of exercise.
First, the types of exercise prescriptions
The types of exercise prescriptions can be divided into three categories: endurance (aerobic) exercise, strength exercise, stretching exercise and aerobic exercise.
(1) endurance (aerobic) exercise endurance (aerobic) exercise is the most important and basic means of reporting exercise in exercise prescription. In therapeutic exercise prescription and preventive exercise prescription, it is mainly used for rehabilitation and prevention of chronic diseases of cardiovascular, respiratory and endocrine systems, so as to improve and enhance the functions of cardiovascular, respiratory and endocrine systems. In the prescription of bodybuilding, endurance (aerobic) exercise is an effective way to maintain the overall physical and mental health and maintain the ideal weight. Aerobic exercise includes: walking, jogging, walking and running alternately, going up and down stairs, swimming, cycling, strength cycling, walking cycling, running on the treadmill, skipping rope, boating, water skiing, skiing, ball games and so on.
(II) Strength exercise In the exercise prescription, strength exercise is mainly used for patients with muscle paralysis or joint dysfunction such as the motor system and nervous system, mainly to restore muscle strength and limb motor function. In the rehabilitation of correcting deformity and preventing chronic diseases caused by the destruction of muscle strength balance, the shape and function of trunk and limbs can be improved by selectively strengthening muscle strength and adjusting muscle strength balance. According to its characteristics, strength exercise can be divided into: electric therapy (through electric therapy, muscle strength can be enhanced and nerve control of muscles can be improved), passive exercise, power-assisted exercise, no-load exercise (active exercise, such as water exercise), active exercise and resistance exercise. Resistance sports include: isometric exercise, isometric exercise, isometric exercise and short maximum exercise (that is, the training method of combining isometric exercise with isometric exercise).
(3) Stretching exercise and aerobics Stretching exercise and aerobics are widely used in various exercise prescriptions for treatment, prevention, fitness and bodybuilding. Their main functions are to relax, eliminate fatigue, improve body shape, and prevent and treat diseases such as hypertension and neurasthenia. Stretching and aerobics mainly include Tai Ji Chuan, Qigong, Wuqinxi, broadcast gymnastics, medical gymnastics and corrective gymnastics.
Second, the exercise intensity of exercise prescription
(1) Exercise intensity of endurance (aerobic) exercise. Exercise intensity is the core of exercise prescription, and it is also the most difficult part in exercise prescription design. Appropriate monitoring is needed to determine whether the intensity of exercise is appropriate. Exercise intensity refers to the amount of exercise per unit time, that is, exercise intensity = exercise amount/exercise time. The amount of exercise is the product of exercise intensity and exercise time, that is, exercise amount = exercise intensity × exercise time. Exercise rope degree can be determined according to the percentage of maximum oxygen uptake, metabolic equivalent, heart rate, degree of consciousness fatigue, etc.
1. Exercise intensity is usually expressed by the percentage of maximum oxygen uptake in exercise prescription, and 50% ~ 70% VO2Max exercise is dangerous.
2. Metabolic equivalent Metabolic equivalent refers to the multiple of metabolic rate during exercise and metabolic rate at rest. 1MET means that per kilogram, it consumes 3.5mL of oxygen to engage in 1min activities, and its activity intensity is called1met [met = 3.5 ml/(kg min)]. The activity intensity of 1MET is equivalent to the meditation metabolism level of healthy adults. When anyone is engaged in any intensity activity, he can measure his oxygen uptake, thus calculating MWN number, which is used to express his exercise intensity. When making exercise prescription, if you have measured how much MET a person's suitable exercise intensity is equivalent to, you can find out the activity amount of the same MET and write it into the exercise prescription.
3. There is a linear relationship between heart rate and exercise intensity besides environmental, psychological and disease factors. In the practice of exercise prescription, generally speaking, the heart rate when reaching the maximum exercise intensity is called the maximum heart rate, and the heart rate when reaching 60% ~ 70% of the maximum function is called "bull's-eye rate" or "suitable heart rate during exercise". Known as "target heart rate" in Japan, it refers to the exercise heart rate that can achieve the best effect and ensure safety. In order to accurately determine the appropriate heart rate of each patient, it is necessary to do exercise load test to determine the maximum heart rate that can be achieved during exercise or symptom-limited exercise test to determine the maximum heart rate, and 70% ~ 85% of this heart rate is the appropriate heart rate for exercise. Controlling exercise intensity with bull's-eye rate is a simple and easy method, and the specific calculation method is as follows:
The formula of (1) takes 65% ~ 85% of the maximum heart rate as the target rate, that is, the target rate =(220- age) ×65% (or 85%). Those over 50 years old with a history of chronic diseases can use: bull's eye rate = 170...> & gt
What does the exercise prescription include?
Competitive sports, physical education, preventive health care (exercise prescription for health, bodybuilding and longevity) and clinical treatment (exercise prescription for obesity, hypertension and diabetes)
According to different physique, exercise prescription can be divided into improving body shape (such as height, weight and chest circumference), enhancing body function (such as heart tube function and lung function) and enhancing body quality (strength, speed, endurance, agility and flexibility, etc.). ), adjust mental state (such as will quality, personality characteristics), improve adaptability (such as resistance, stress ability).
Contents of exercise prescription
The content of exercise prescription should include the type, intensity, time, frequency, progress and matters needing attention of exercise. First, the types of exercise prescriptions can be divided into three categories, namely: endurance (aerobic) exercise, strength exercise, stretching exercise and aerobic exercise. (1) endurance (aerobic) exercise endurance (aerobic) exercise is the most important and basic means of reporting exercise in exercise prescription. In therapeutic exercise prescription and preventive exercise prescription, it is mainly used for rehabilitation and prevention of chronic diseases of cardiovascular, respiratory and endocrine systems, so as to improve and enhance the functions of cardiovascular, respiratory and endocrine systems. In the prescription of bodybuilding, endurance (aerobic) exercise is an effective way to maintain the overall physical and mental health and maintain the ideal weight. Aerobic exercise includes: walking, jogging, walking and running alternately, going up and down stairs, swimming, cycling, strength cycling, walking cycling, running on the treadmill, skipping rope, boating, water skiing, skiing, ball games and so on. (II) Strength exercise In the exercise prescription, strength exercise is mainly used for patients with muscle paralysis or joint dysfunction such as the motor system and nervous system, mainly to restore muscle strength and limb motor function. In the rehabilitation of correcting deformity and preventing chronic diseases caused by the destruction of muscle strength balance, the shape and function of trunk and limbs can be improved by selectively strengthening muscle strength and adjusting muscle strength balance. According to its characteristics, strength exercise can be divided into: electric therapy (through electric therapy, muscle strength can be enhanced and nerve control of muscles can be improved), passive exercise, power-assisted exercise, no-load exercise (active exercise, such as water exercise), active exercise and resistance exercise. Resistance sports include: isometric exercise, isometric exercise, isometric exercise and short maximum exercise (that is, the training method of combining isometric exercise with isometric exercise). (3) Stretching exercise and aerobics Stretching exercise and aerobics are widely used in various exercise prescriptions for treatment, prevention, fitness and bodybuilding. Their main functions are to relax, eliminate fatigue, improve body shape, and prevent and treat diseases such as hypertension and neurasthenia. Stretching and aerobics mainly include Tai Ji Chuan, Qigong, Wuqinxi, broadcast gymnastics, medical gymnastics and corrective gymnastics. Two. Exercise intensity of exercise prescription (I) Endurance (aerobic) exercise intensity Exercise intensity is the core of exercise prescription and the most difficult part in exercise prescription design, so it needs proper monitoring to determine whether exercise intensity is appropriate. Exercise intensity refers to the amount of exercise per unit time, that is, exercise intensity = exercise amount/exercise time. The amount of exercise is the product of exercise intensity and exercise time, that is, exercise amount = exercise intensity × exercise time. Exercise rope degree can be determined according to the percentage of maximum oxygen uptake, metabolic equivalent, heart rate, degree of consciousness fatigue, etc. 1. The percentage of maximum heart rate is often used in exercise prescriptions to express exercise intensity. Usually, 70% ~ 85% of HRmax is used to improve aerobic fitness, and the range of this exercise intensity is usually 55% ~ 70% VO2Max. 2. Metabolic equivalent Metabolic equivalent refers to the multiple of metabolic rate during exercise and metabolic rate at rest. 1MET means that every kilogram of body weight, engaging in 1min consumes 3.5mL of oxygen, and its activity intensity is called1met [met = 3.5 ml/(kg min)]. The activity intensity of 1MET is equivalent to the meditation metabolism level of healthy adults. When anyone is engaged in any intensity activity, he can measure his oxygen uptake, thus calculating MWN number, which is used to express his exercise intensity. When making exercise prescription, if you have measured how much MET a person's suitable exercise intensity is equivalent to, you can find out the activity amount of the same MET and write it into the exercise prescription. 3. There is a linear relationship between heart rate and exercise intensity besides environmental, psychological and disease factors. In the practice of exercise prescription, generally speaking, the heart rate when reaching the maximum exercise intensity is called the maximum heart rate, and the heart rate when reaching 60% ~ 70% of the maximum function is called "bull's-eye rate" or "suitable heart rate during exercise". Known as "target heart rate" in Japan, it refers to the exercise heart rate that can achieve the best effect and ensure safety. In order to accurately determine the appropriate heart rate of each patient, it is necessary to do exercise load test to determine the maximum heart rate that can be achieved during exercise or symptom-limited exercise test to determine the maximum heart rate, and 70% ~ 85% of this heart rate is the appropriate heart rate for exercise. It is a simple and easy method to control the exercise intensity with the bull's-eye rate. The specific calculation method is: (1) The formula derivation algorithm takes 65% ~ 85% of the maximum heart rate as the bull's-eye rate, that is, the bull's-eye rate =(220- age) ×65% (or 85%). ;
What is an exercise prescription? How many general exercise prescriptions are there?
There are generally medical exercise prescriptions and health care exercise prescriptions 1. Health examination, to understand the general physical development, injury and health status of the exerciser, so as to determine whether he is a fitness exercise adapter and whether he has any contraindications. 2. Exercise load measurement tests and evaluates the endurance of exercisers to exercise load. Taking cardiopulmonary function as the main function, this paper tests the physiological functions of exercisers in quiet and exercise state, including heart rate, blood pressure, vital capacity and other indicators. 3. Physical fitness test, testing strength, endurance, speed, sensitive physical fitness, and judging the exercise ability and physiological function of the exerciser. 4. Make exercise prescription 1) Exercise purpose: 2) Exercise items: In exercise prescription, providing the most suitable exercise items for exercisers is related to the effectiveness and durability of exercise. 3) Exercise intensity: it is the intensity of exercise and one of the important indicators to measure the amount of exercise. 4) Exercise time: refers to the duration of an exercise. 5) Exercise frequency: refers to the number of exercises per week. 5. Effect check Due to individual differences, there may be inappropriate places in the process of implementing exercise prescription, which should be checked and corrected in time in practice to ensure the effect of exercise.
What are the contents of making a fitness exercise prescription?
Starting with personal physique, body mass index value, waist-hip ratio, fat ratio and basic generation value, the diet structure and fitness plan are determined, and the advantages are enhanced by sealing the data.