Aerobic exercise prescription conditions

According to the United States Sports Medicine (American College of Sports Medicine) of the Declaration and the conclusions of the study, improve the comprehensive cardiac fitness can exercise prescription, should meet the following criteria:

1. campaign type:

Any use of large muscle groups within the body (Large Muscle Groups), you can continue for a long time (Can be Maintained Continuously), and has a rhythm and aerobic patterns (Rhythmical and Aerobic in Nature) of physical activity;

Such as running, walking, swimming, skating, bicycling, boating, cross-country skiing, skipping and several endurance-type of movement (Endurance Game Activities).

2. the exercise intensity:

To number as index pulse Tuan, movement of each minute pulse number inductotherm Tuan's largest number of Mai Tuan (can use 220 minus age as a prediction of individuals) of 70% to 90% range, is an appropriate exercise intensity.

As a 40-year-old healthy man, he's the greatest number of forecast Tuan's value is 180 times, while he fit exercise intensity should be a number of sports pulse Tuan Jie in 126 times per minute (180 × 70%) and 162 times (180 × 90%).

Beyond the scope of the exercise intensity inadequate or too strong.

3. the campaign duration:

In the preceding exercise intensity going 20 ~ 60 minutes.

Typically, the duration and intensity meet, if sport strength is low, the duration is too long; on the contrary, the exercise intensity if the strong side, the campaign duration can be shorter. However, the adjustment range still must be medium in the specified bounds.

4. movement frequency:

In principle, every two days for an aerobic exercise.

As in weeks rest unit, implement at least three times per week, for instance, a, 3, 5 or 2, 4, six rules for the application.

Up to then was once a day, but this is not absolutely necessary, in particular, you must watch out for rest of excessive fatigue or increase the risk of sports injuries.

(Practice editing: what Chris)