Fitness Plan II Aerobic Exercise+Strength Training+Flexibility Training
1. Aerobic exercise: Do moderate-intensity aerobic exercise 150 minutes or high-intensity aerobic exercise for 75 minutes every week.
2, at least twice a week strength training, whole body muscle training, at least 10 minutes each time.
3, flexibility training at least twice a week, each time at least 10 minutes.
intensity of training
The intensity should be different according to your specific physical level and fitness purpose.
1. The average resting heart rate of adults with cardiopulmonary function is 60~ 100 beats/minute.
60~ 100 BPM for short. Maximum oxygen uptake (VO2 ax): walking miles.
Testing as a method to estimate your maximal oxygen uptake
2. Muscle strength is divided into endurance and explosiveness: doing prone.
Record the number of times until you can't maintain the standard posture. Reference standard explosive power: professional evaluation is required.
3. Sit forward flexibly and refer to your farthest flexion and extension distance.
Cardiopulmonary function index
Quiet heart rate: 60- 100 beats/min. Good: 60-70 times/minute.
Formula =( 220- age-quiet heart rate) X(60-80)%+ quiet heart rate.
Blood pressure and waist-hip ratio index
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Cardiopulmonary fitness standard (three minutes?
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Push-up test standard
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Training times
Arrange the average amount of exercise every week. It is better to concentrate on 1 day.
1 50 minutes (moderate intensity) or 25 minutes (high intensity) aerobic exercise three times a week.
2. Strength training can be done on the same day as aerobic exercise, or it can be done.
We can practice separately. But there is at least 24 hours between strength training.
3. Flexibility Flexibility training can also be carried out on the same day as aerobic exercise or separately.
4. Don't exercise 7 days a week, and arrange proper rest for yourself.
The process of training
Process:
Every training (whether aerobic, strength or flexibility) should include warm-up and relaxation.
It is recommended to start training according to the process of the coach and teacher, and recommend a fitness live app: iPlusFit.