Exercise prescription refers to a scientific and quantitative periodic training plan formulated according to an individual's physical condition.
Everyone knows that physical exercise has a good effect on strengthening physical fitness, preventing diseases and promoting health, but not all people engaged in the same sport have the same effect. The same exercise load is very different among athletes, ordinary healthy people and patients with different degrees of disease. Even the same individual has different training effects and reactions to the same intensity of exercise load in different periods, different environments or functional States.
First, make clear the purpose of the movement.
Each of us takes part in sports for different purposes. No matter what age we are, we all take part in sports for a certain purpose. First of all, you should know what your purpose is. The purpose of exercise is nothing more than promoting growth and development; Prevent diseases, keep healthy and delay aging; Enhance physical fitness, improve physical fitness and work effect; Socializing, enriching entertainment life, adjusting psychological state and improving quality of life; Master the skills of a certain sport and improve the competitive level.
Second, choose the appropriate exercise type according to the purpose of exercise.
In order to achieve the effect of comprehensive physical exercise, there are three main types of exercise prescriptions: aerobic endurance training; Resistance strength training; Stretching and flexibility training.
According to the purpose of exercise and personal physical condition, the proportion of choosing three exercise methods has its own emphasis.
Aerobic endurance exercise is mainly to promote blood circulation, promote metabolism and improve the aerobic working ability of human body. This kind of exercise includes walking (slow walking, fast walking and quantitative or regular walking), jogging (fitness running), alternating walking and running, cycling, aerobic dance, aerobic exercise and light ball games. Playing Tai Ji Chuan and dancing in square dance are actually aerobic exercises.
Resistance strength training focuses on strengthening strength, bodybuilding and shaping, such as using equipment (dumbbells, barbells, springs, rubber bands, etc. ) Carry out weight-bearing and resistance strength training. Squats, lunges, etc. It also belongs to resistance training.
Stretching flexibility is a kind of exercise mainly to adjust breathing rhythm, such as slow-paced bodybuilding rhythmic gymnastics, medical gymnastics and so on.
The principle of choosing exercise type takes into account personal exercise habits and hobbies, giving priority to aerobic energy supply, combining dynamic exercise and static exercise of main muscle groups, and giving priority to whole body dynamic exercise. People who don't exercise regularly should choose periodic exercise, which is simple and easy to control.
Third, the intensity of exercise.
Exercise intensity refers to the distance or speed of exercise per unit time, or the work done by muscles per unit time.
The setting of load intensity is based on the principle of controlling in the range of aerobic metabolism. If the heart rate HR is taken as an index, the average person is equivalent to 60%-85% of the maximum heart rate, and 60%-75% of the maximum heart rate is more suitable for middle-aged and elderly people, that is, 120- 160 beats per minute.
General algorithm of maximum heart rate;
220 years old (teenager)
Reasonable heart rate range of aerobic exercise =
(Maximum Heart Rate-Quiet Heart Rate) ×0.6+ Quiet Heart Rate
(Maximum Heart Rate-Quiet Heart Rate) ×0.8+ Quiet Heart Rate
Fourth, exercise time.
The average person's training time for fitness and rehabilitation is 30 minutes three times a week, and the amount and load of each exercise should not be too large, but to achieve the lowest exercise effect, the frequency of exercise can be increased, as long as there is no accumulation of fatigue, which is good for both body and mind.
Pay special attention to step by step according to your physical condition and athletic ability. People who exercise must also master some common sense of sports hygiene, such as not sitting or lying down immediately after exercise to avoid gravity impact or other discomfort, not drinking cold drinks and eating cold food immediately, and not taking a bath immediately.