1. Aerobic exercise
Aerobic exercise includes running, cycling, swimming and aerobic dance. Its main purpose is to improve cardiopulmonary function and enhance heart health. Adults are generally advised to do aerobic exercise for at least 150 minutes per week, which can be divided into several times, and the duration of each time is not less than 10 minutes.
2. Strength training
Strength training mainly improves bone density, muscle strength and explosive force by increasing muscle load. Such as weightlifting, push-ups, dumbbells and other training, it is generally recommended to carry out more than twice a week, and pay attention to controlling the training intensity and frequency.
3. Flexibility exercises
Flexibility exercise mainly includes stretching and yoga, which can effectively help improve body flexibility and joint flexibility, prevent injury and improve body posture. It is recommended to stretch 10- 15 minutes every day, or take yoga classes 2-3 times a week.
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4. Different people have different exercise prescriptions.
According to different people's health and physical condition, the required exercise mode and amount will be different. For example, the elderly, children and pregnant women need to make corresponding exercise arrangements according to their own conditions, and at the same time they need to listen to the guidance of professional doctors or coaches.
5. Influence of exercise prescription on health
Proper exercise helps to prevent and treat various chronic diseases, improve mental state, enhance immunity and promote the healthy development of body and mind. However, improper exercise may bring health risks or aggravate the condition of existing diseases, so it is necessary to pay attention to choosing the appropriate exercise mode, time and intensity.
6. Formulation of exercise prescription
In order to make exercise prescription effectively, it is necessary to carry out physical examination and evaluation according to individual's physical condition and health condition. Generally, it includes body composition, cardiopulmonary function, muscle strength, etc., and according to these basic data, it makes exercise plans and guidance suitable for individuals.
7. Choice of gym and personal trainer
If you plan to attend a gym or personal trainer course, you need to choose a gym with high comprehensive evaluation, good environmental sanitation and complete equipment and a professional personal trainer to avoid physical injury caused by improper training. At the same time, pay attention to whether you can fully listen to and meet customer needs, and have clear privacy terms.