Aerobic exercise prescription (1) Exercise purpose: To achieve the expected effect through purposeful aerobic exercise. (2) Exercise: morning running, 3000m jogging, cycling, etc. Exercise through aerobic exercise. Choose the playground as the venue, the weather is fine, and do it in your spare time. Choose your favorite project for aerobic exercise! . (3) Exercise intensity: it is the intensity of exercise and one of the important indicators to measure the amount of exercise, which can be expressed by the number of heart rates per minute. Generally speaking, students' heart rate below 120 beats/min is regarded as low intensity, 120 ~ 150 beats/min is regarded as medium intensity, and above 150- 180 beats/min is regarded as high intensity. A simple way to measure exercise intensity is to measure the pulse X 6 of 10s after exercise, that is, the exercise intensity of lmin. The exercise intensity range you choose by yourself can be controlled by the bull's-eye rate: 70%-85% of my highest heart rate as the standard. Bull's-eye rate =(220- age) x (70%-85%). For example, the bull's-eye rate at the age of 20 is 140- 170 (times/minutes). ② Optimal exercise heart rate, calculation formula: maximum heart rate = 220- age heart rate reserve = maximum heart rate-quiet heart rate Optimal exercise heart rate = heart rate reserve x75 %+ quiet heart rate. For example, a 20-year-old college student has a quiet heart rate of 70 (beats per minute), a maximum heart rate of 220-20 = 200 (beats per minute) and a heart rate reserve of 200-70. (4) Exercise time: refers to the duration of an exercise. It is closely related to the intensity of exercise, with high intensity, short time, low intensity and long time. Aerobic exercise usually takes about 30 minutes to achieve good results. (5) Exercise frequency: refers to the number of exercises per week. As for the frequency of exercise, Haruko japanese ikebana's research shows that if you exercise 1 times in a week, you will feel muscle ache and fatigue every time, and you will feel uncomfortable 1-3 days after exercise, and the effect will not accumulate. /kloc-0 exercise twice a week, the pain and fatigue are relieved, and the effect is not obvious; /kloc-0 exercise 3 times a week without pain and fatigue; The effect accumulation is obvious; 1 Exercise 4-5 times a week, and the effect is more obvious. It can be seen that 1 exercises more than 3 times a week, and the effect is obvious.