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Old 07-23-2011, 08:01 AM   #1
hoown7174
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Default 冠心病病人定的健身计划

心肺耐力训练指导,光波炉批发

训练强度:运动时的心率应保持在储备心率(HRR)的40%到85%之间;计算方法是(220一年龄一静态 心率),然后乘以40%再加上静态心率,这样得出第一个心率数字;第二个数宇同样是{220一年龄一静态心 率),乘以85%再加上静态心率得出。另外也可以通过“RPE”(自觉运动强度来监测运动强度 。

私人教练必须让客人清楚知道这个表格是用于判断运动时身体感受到的强度、疲劳及不适感觉。12—15级强度 对大部分运动者来说已经足够了,光波炉官网,如果客人感到气促、胸口紧缩和疼痛,就要把运动强度降低至8—9级。

2.训练频率:每星期3—5次

3.训练的持续时间:20—60分钟。另外必须加入5—10分钟的热身及放松运动。

4.训练种类:步行、慢跑、固定自行车。有氧健身操或水中运动都可以。

力量训练指导

1.先锻炼大肌群,然后锻炼小肌群。

2.选择重量在能够正确地举起12—15次,即最大重量的65%-67%,然后可以增加负重5-10磅。

3.不可达到肌肉力竭。

4.动作节奏保持缓慢及能够控制的状态,同时尽可能以全幅度活动。

5.肌肉收缩时呼气,比如,平板卧推时呼气上推,吸气下放。

6.不可采用闭气训练,或高级训练法(比如强迫训练法

7.如果感到气促。胸口紧缩、疼痛或头晕等症状时,应马上停止运动并征询医生的意见。

安全措施

1.对特殊人群提供训练前,应建议客人先向医护人员咨询。

2.私人教练必须非常小心地观察客人运动时出现的种种迹象,光波炉原理,比如胸部不适、头晕及气促,光波炉官网。另外,需要提醒客人饭后至少90分钟才可运动;运动前必须进行足够的热身、运动后进行足够的放松;并且逐 步提高运动强度。
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Old 07-23-2011, 09:53 AM   #2
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