1) Choose beneficial exercise content: the exercise content should be selected according to the purpose that the exerciser wants to achieve. For example, in order to improve cardiopulmonary function and develop endurance quality, you can choose walking, running, skipping, cycling, swimming, skating and other sports. In order to enhance muscle strength, promote muscle development and bodybuilding, dumbbells, solid balls and combined fitness equipment can be selected for strength exercises.

run quickly

(2) Exercise frequency: Exercise frequency refers to the number of exercises per week. Arrange to exercise at least 3 ~ 4 times a week, that is, once every other day. When the exercise load is heavy, the interval between two times can be longer. In addition, self-monitoring can be carried out during exercise, and the exercise load should be adjusted or stopped in time when the body is abnormal.

rope skipping

(3) Exercise time: The duration of each exercise is generally 20 ~ 60 min. Exercise time is related to exercise load. When the exercise load is high, the exercise time is short, and when the exercise load is low, it should be longer. The program arrangement of each exercise is: first do 10 min warm-up activities, then do 20 min jogging aerobic exercise (heart rate reaches 1 10 ~ 130 times /min), then do 5 min soft gymnastics, then do sit-ups to improve abdominal muscle strength for 5 min, and finally do relaxation gymnastics and walking.

Plan form