The following three principles should be grasped when making exercise prescription: (1) safety. The intensity or load of exercise should be determined according to the degree of obesity, health status and cardiopulmonary function, and should be treated differently. In short, aerobic exercise is generally the main method to engage in sports without harming health and affecting children's growth and development. (2) acceptability. The way of exercise should interest the exerciser and keep exercising for a long time. In particular, children's psychological characteristics are strong curiosity and poor patience, and they should constantly change their exercise methods, contents and routes. It's best to conform to nature and enjoy yourself, and don't demand children by the standards of adults. (3) the expected effect. After exercise, the weight should be reduced to a certain level, the cardiopulmonary function and physical health should be improved, and the obesity level cannot jump back to the original level within 3 ~ 6 months after stopping exercise.

Exercise prescription for obese children: 1. Sports: Suitable for physical activities, such as long-distance running, walking, swimming, kicking, skipping, relay running, cycling, recreational competitions, etc. If possible, you can exercise on an indoor treadmill or a treadmill. 2. Exercise intensity: Obese children should not exercise excessively because of their heavy weight and poor cardiopulmonary function. Taking the heart rate as the standard, it should reach 60% ~ 70% of the highest personal heart rate during exercise, and the heart rate can be slightly lower at the beginning of exercise, such as 100 ~ 1 10 beats/minute; Taking oxygen consumption as an index, generally 50% ~ 60% of the maximum individual oxygen consumption is taken as the intensity of aerobic exercise. 3. Exercise frequency: Obese children exercise to lose weight. First, lose the body fat now; The second is to cultivate their good habit of long-term exercise, and even reach their ideal weight in adulthood. Proper exercise frequency can prevent obese children from stopping exercise because of disgust or fear of exercise. It is generally advisable to exercise 3 ~ 4 times a week. 4. Exercise time: The duration of exercise is arranged according to the obesity degree of obese children, expected weight loss requirements, exercise intensity and frequency, ranging from several months to several years. The time for each exercise shall not be less than 30 minutes. There should be 10 ~ 15 minutes of preparation before exercise and 5 ~ 10 minutes of finishing after exercise. In addition, the timing of exercise is also very important. Because the biological rhythm of the body changes periodically, taking part in the same exercise in the afternoon and evening consumes 20% more energy than in the morning, so exercising 2 hours before dinner can reduce fat more effectively than other times.

Exercise prescription for young obese people: Compared with children and middle-aged and obese people, young obese people have good physical strength and strong tolerance to fatigue, and can appropriately increase the intensity and amount of exercise. 1. Sports: long-distance running, walking, swimming, boating, mountain climbing, etc. Aerobics, such as aerobics and ball games, can also be practiced. 2. Exercise intensity: Generally, the exercise intensity can reach 60% ~ 70% of my maximum oxygen uptake, or 70% ~ 80% of my highest heart rate. 3. Exercise frequency: Due to the strong subjective desire and consciousness of young obese people to lose weight, in order to improve the weight loss effect, the exercise frequency can be appropriately increased, and it is generally appropriate to exercise 4 to 5 times a week. 4. Exercise time: each exercise time is not less than 1 hour, and the duration can be determined according to the weight loss requirements. It is best to exercise two hours before dinner.

Weight loss exercise prescription for middle-aged and elderly people: With the increase of age, the functions of various organs of middle-aged and elderly people are relatively declining, especially obese people, especially some obese middle-aged and elderly people are often accompanied by different degrees of complications, so we should pay more attention to safety when formulating exercise prescriptions for middle-aged and elderly people. 1. Sports: long-distance walking or hiking, jogging, cycling, swimming, mountain climbing, etc. , supplemented by Tai Ji Chuan, table tennis, badminton, tennis, aerobics, etc. 2. Exercise intensity: The heart rate during exercise is 60% ~ 70% of my highest heart rate, which is equivalent to 50% ~ 60% of the maximum oxygen uptake. Generally, the heart rate should be controlled within 140 beats/min, 40 years old, over 60 years old 130 beats/min and over 60 years old 120 beats/min. 3. Exercise frequency: The metabolic level of middle-aged and elderly people, especially the elderly, is low, and the recovery time after fatigue is long, so the exercise frequency can be increased or decreased according to the situation, generally 3 to 4 times a week is appropriate. 4. Exercise time: each exercise time should be controlled at 30 ~ 40 minutes, and exercise in the afternoon is the best. In order to enhance physical fitness and improve health, middle-aged and elderly people had better develop the good habit of exercising all the year round.