At present, personal exercise prescriptions include fitness, competition, treatment, prevention and other prescriptions. If you want to scientifically formulate your own fitness exercise prescription, you must pay attention to three keys: different exercises have different effects and effects on the human body according to different purposes. You should choose sports according to your health and the desired exercise effect. For example, endurance, moderate or low intensity and long exercise time, such as walking, brisk walking, fitness running, swimming, cycling, mountain climbing, Tai Ji Chuan and other aerobic exercises, have a great impact on improving visceral function. Exercise load should be moderate. Exercise load is commonly known as exercise amount, and exercise intensity has the most obvious influence on the body. If the intensity of exercise is too high and exceeds the limit that the human body can bear, even if the time is not long, it will cause the body to overreact and cause unnecessary harm. The most convenient and commonly used method to measure exercise intensity is to measure heart rate. For a normal person, is there a heart rate that is allowed to reach during exercise? That is 180 minus age. For example, a 52-year-old person has not been diagnosed with organ diseases, so his heart rate at a proper exercise intensity is 180-52 = 128? Minutes? . If you are weak and have chronic diseases, you can use 170 to lower your age. Finally, we should pay attention to the scientific arrangement of exercise frequency. The research shows that only exercising 1 ~ 2 times a week is not only easy for muscle soreness and fatigue, but also can not achieve the exercise effect. It is recommended to exercise three times a week and once every other day, which is not only effective, but also not easy to produce fatigue.