Name: gender, age, date and file number

Physical fitness assessment

Height:164cm Weight: 70kg

Basal metabolism (BMR): 156 1 system percentage was 33.8%.

Body mass index (BMI): Obesity (OBD)

Cardiac function ability (f.c.):15.6 metsf.c. excellent.

The maximum amount of oxygen that your heart can supply to your whole body per minute is about 3.822 L.

The maximum amount of oxygen that your heart can supply per minute per kilogram of body weight is about 54.6 ml.

expert opinion/advice

Based on the above assessment, the suggestions are as follows:

Exercise intensity:

Exercise ability (F.C) 15.6 METs

Bull's-eye rate (THR): During exercise, the heart rate is kept at 134~ 147 beats/min, that is, 22~24 beats/10s.

Below this intensity, the exercise effect is not good; Beyond this intensity, some unexpected situations may occur, causing harm to the body.

Exercise plan:

Regular aerobic exercise:

It is suitable for you to run on the flat ground, and the speed is about 8.78~ 10.4 km/h or 146.3~ 173.6 m/min.

Use 2 min 18~44 s every 400m, or walk once every minute;

Fitness running platform: the slope is 0% and the speed is about 8.78 ~10.4 km/h;

Fitness power car: the power is about166.96 ~ 202.35 w.

Other sports: badminton, mountain climbing, tennis and so on. During exercise, the heart rate should be adjusted at any time according to the bull's eye rate. The heart rate is allowed to exceed the bull's-eye rate 1~2 times/10s in a short time, but the intensity should be reduced in time to bring the heart rate back to the bull's-eye rate range.

Exercise time:

30~60 min each time. An exercise lasts at least 30 minutes, and the heart rate is kept at 134~ 147 beats/min for at least 20 minutes, except for warm-up activities and finishing activities.

Exercise frequency

3~5 times/week. Insist on doing periodic aerobic exercise three times a week (once every other day) according to the exercise prescription, and you can get the effect of exercise. If you have time, you can add 1~2 favorite activities every week.

Heat consumption:

Exercise according to the exercise prescription can increase the calorie consumption by 343.98 ~ 802.62 calories each time;

Exercise 3~5 times a week can increase the calorie consumption1031.94 ~ 4013.1calories;

It is equivalent to reducing fat by 0. 13 ~ 0.52 kg;

Exercise can reduce body fat content and increase muscle mass.

Precautions:

1. Please monitor your heart rate/pulse during exercise to keep it within the bull's-eye rate.

2. Heart rate measurement method: After exercising for 5~ 10min, stop exercising, and multiply the number of times of measuring 10s pulse from radial artery or carotid artery by 6, and adjust the exercise intensity in time. If economic conditions permit, you can set the upper and lower limits of the bull's-eye rate by using an electronic heart rate meter, so that you can know the heart rate during exercise at any time and get timely reminders when it is lower than or higher than the bull's-eye rate.

3. Pay attention to a balanced diet and maintain a healthy and optimistic mental state.

4. The above suggestions are for reference during exercise. If there is any abnormality, please consult a professional in time.