1, movement type
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 to report exercise in exercise prescription. In therapeutic exercise prescription and preventive exercise prescription, it is mainly used for the 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.
(2) Strength movement
In exercise prescription, strength training is mainly used for patients with muscle paralysis or joint dysfunction such as 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.
(3) Stretching and aerobic exercise
Stretching and aerobic exercise are widely used in 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.
2. Exercise intensity
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.
3. Exercise prescription duration
Exercise time in exercise prescription refers to the time of continuous exercise every time. The duration of each exercise is 15 ~ 60 minutes, and generally it must last for 20 ~ 40 minutes; It must take more than 15 minutes to reach an appropriate heart rate.
When calculating the duration of intermittent movement, the intermittent time should be deducted. The exercise density of intermittent exercise depends on physical strength, and the exercise density of people with poor physical strength is low; People with good physical strength can have higher exercise density.
4. Exercise frequency of exercise prescription
In exercise prescription, exercise frequency is often expressed by the number of exercises per week. The frequency of exercise depends on the intensity of exercise and the duration of each exercise. It is generally believed that exercising 3 to 4 times a week, that is, once every other day, is the most efficient exercise. The lowest exercise frequency is twice a week. When the exercise frequency is high, the exercise efficiency does not increase much, but it is easy to increase the exercise injury.
5. Exercise progress
Generally, people who exercise moderately according to the exercise prescription should improve their cardiopulmonary function after a period of exercise (about 6 ~ 8 weeks). At this time, both the intensity and time of exercise should be gradually strengthened, so the exercise prescription should be revised according to the individual's progress.
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