Exercise Prescription

Exercise Prescription: means the exercise of those needs, according to their health status, physical function and technology, the use of scientific principles in order to prescribe the form of the exercise program developed to quantify.

The steps to develop exercise prescription
    1, the basis for understanding the situation exercisers
    This is the most basic formulation of the basis for exercise prescription, including gender, age, occupation, medical history, physical status and exercise habits and sleep, appetite and so on.
    2, health diagnosis
    Through health diagnosis, understanding the health of those who exercise, for the development to provide an accurate basis for exercise prescription. Medical diagnosis can be healthy, if a recent medical certificate can be applied directly.
    3, the implementation of exercise load
    This is tempered by tolerance of physical function and exercise testing and assessment. General to conduct a quiet state and load state in the quantitative physiological function tests. The main test indicators are resting heart rate, blood pressure, maximal oxygen uptake during exercise and so on. Use more quantitative load "incremental exercise test," which is the use of treadmill or bicycle to the test power.
    4, physical measurement
    This is mainly for those who exercise to check the health condition assessment. Including the determination of the strength of the various parts of the body, speed, stamina, agility, flexibility and so on.
    5, the development of exercise prescription
     The completion of the investigation, determination and results of evaluation, physical activity can be based on the principles, methods, according to the actual situation of those who develop exercise, including sports, exercise intensity, exercise duration, exercise frequency content of the training program.
Usually the first exercise of 45 minutes, the contents of three parts, namely, to prepare some of the basic part and the end of the section. Part-time for about 5-10 minutes, generally less activity intensity of walking, jogging, stretching, or tai chi, etc. Gymnastics is intended to enable the body to a gradual transition from the resting state to adapt to the larger movement of exercise intensity condition; fundamental part of exercise prescription is the main activity, and its content should be closely linked to exercise exercise goal, such as the development of heart and lung function (increased endurance), is applied to reach target heart rate for aerobic exercise (such as running, cycling, etc.) and maintain at least a few minutes above; end of the section about 5 minutes or more, usually do some relaxation gymnastics, walking or self-massage, stretching exercises, etc., to prevent After the sudden stop because of intense exercise, and blood concentration in the limbs, change thy blood dropped, resulting "gravity shock", resulting in cerebral anemia and the occurrence of shock symptoms.
      6, the implementation of training programs
      Implementation of the training program is in accordance with the exercise prescription. It is noteworthy that, in the exercise after a period of time (about 4-6 weeks), should further physical examination and exercise stress and physical determination, has two purposes: one is to evaluate the effect of exercise prescription; the other hand, according to the actual exercise, provide feedback, modify, adapt a new exercise prescription, exercise control of the process, thus ensuring the fitness and physical condition during training to adapt to achieve the desired training effect.