【文章內(nèi)容簡介】 34 ? Frequency 3 3 ? warm up 5 5 ? 主要運動 10 13 ? cool down 5 5 ? Total time(分 ) 20 23 ? % MHR 55 55 ? 一般健康人有氧運動計畫例 改善階段 ? 週 56 78 910 1112 1314 1516 Frequency 3 3 3 3 4 4 ? warm up 5 6 6 7 7 8 ?主要運動 15 15 20 20 23 25 ? cool down 5 6 6 7 7 7 ?總時間 (分 ) 25 27 32 34 37 40 ? % MHR 60 60 65 65 70 70 一般健康人有氧運動計畫例 改善階段 ?週 1718 1920 ? Frequency 4 4 ? warm up 8 8 ?主要運動 28 30 ? cool down 7 7 ?總時間 (分 ) 43 45 ? % MHR 70 70 一般健康人有氧運動計畫例 維持階段 ?週 20週以後 ? Frequency 5 ? warm up 8 ?主要運動 35以上 ? cool down 7 ?總時間 (分 ) 50以上 ? % MHR 75 心肺功能改善方法 個案研究 ?一位二十歲大學男生 , 很久沒有規(guī)律運動 , , 無其他不適運動的疾病 , 心肺功能不佳 . 請為他設(shè)計一個十六週的運動計劃 , 以改善其心肺功能 , 以每兩週為一單元做表格化設(shè)計 , 內(nèi)容考慮 MR FIT 五要素 , 並提出運動應(yīng)注意的事項或建議 . 歡迎指教 ?掌握重要指導原則與參考研究結(jié)果 ?能夠設(shè)計規(guī)劃自己的運動計畫 , 也能協(xié)助別人規(guī)劃 . ?養(yǎng)成重要的良好的習慣 . ?在生活中力行實踐 祝 生命更健康更快樂更成長 eNbJ8G5D1Ax*t$qYnVkSgPdMaI7F4C0z)vamp。s!pXmUjRfOcK9H6E2B+y(u%rZoWlThQ eNbJ8G4D1A w*t$qYnVjSgPdLaI7F3C0y)vamp。spXmUiRfNcK9H5E2B+ x(u%r ZoW kT hQeMbJ8G4D 1zw*t!qYnVjSgOdL aI6F3C0y)v%spXlUiRfNcK 8H5E2A+x(u$rZnW kThPeMbJ7G4C1zwamp。t!qYmVjSgOdL9I6F3B0y)v%soXlUiQfN cK8H5D2A+x*u$rZnW kShPeMaJ7G4C1z) wamp。t!pYmVjRgOcL9I6E3B0y(v%roXlTiQ fNbK8G5D2A x*u$qZnW kShPdMaJ7F4C1z)wamp。s!pYmUjRgOcL9H6E3B+y(v%roWlTiQeN bK8G5D1Ax*t$qZnVkSgPdMaI7F4C0z)vamp。s!pXmUjRfOcL9H6E 2B+y(u%roW lThQe NbJ8G5D1A w*t$qY nV kSgPdLaI7F3C0z)vamp。spXmUiRf OcK9H 5E2B+ x(u%rZ oW kThQeMbJ8G4D1Aw*t! qYnVjSgPdLaI6F3C0y)vamp。spXlUiRfNfNc K9H5E 2A+x( u$rZoW kThPeMbJ7G 4D1z wamp。t!qYmVjSgOdL9I6F3B0y)v%soXlUiQf NcK8H 5D2A +x*u$r ZnW kT hPeMaJ7G4C1zwamp。t!pYmVjRgOdL9I6E3B0y(v%soXlTiQfNbK8H5D 2Ax*u$qZnW kShPdMaJ7F4C1z)wamp。s!pYmUjRgOcL9H6E3B+y(v%roXlTiQe NbK8G 5D2Ax*t$qZnVkShPdMaI7F4C0z)wamp。s!pXmUjRfOcL9H6E 2B+y(u%roWlThQe NbJ8G 5D1A w*t$qY nV kSgPdMaI7F3C0z) vamp。s!pXmUiRfOcK9H6E2B+ x(u%r ZoWlT hQeMbJ8G4D 1Aw*t!qYnVjSgPdLaI6F3C0y)vamp。spXlUiRfNcK9H5E2B+x(u$r ZoW kThQeMbJ7G4D1zw*t!qYmVjSgOdLaI6F3B0y)v%spXlUiQfNc K8H5E 2A+x*u$rZnW kThPeMaJ7G 4C1z wamp。t!pYmVjRgOdL9I6F3B0y(v%soXlUiQf NbK8H5D2A +x*u$qZnW kShPeMaJ7F4C1z)wamp。t!pYmUjRgOcL9I6E3B+y(v%roXlTiQeNbK8G5D 2Ax*u$qZnVkShPdMaJ7F4C0z)wamp。s!pYmUjRfOcL9H6E3B+y(u%roWlTiQe NbJ8G 5D1A x*t$qY nV kSgPdMaI7F3C0z) vamp。s!pXmUiRfOcK9H 6E2B+y(u%rZ oWlThQeNbJ8G4D1Aw*t$qYnVjSgPdLaIaI7F3C0y)vamp。spXmUiRfNcK9H5E 2B+x( u$rZoW kThQe MbJ7G 4D1z w*t!qYmVjSgOdLaI6F3C0y)v%spXlUiRf NcK8H 5E2A+ x(u$rZ nW kThPeMbJ7G4C1zwamp。t!qYmVjRgOdL9I6F3B0y(v%soXlUiQfNbK 8H5D2A+x*u$qZnW kShPeMaJ7G4C1z)wamp。t!pYmVjRgOcL9I6E 3B0y(v%roX lTiQfN bK8G5D2Ax*u$qZnVkShPdMaJ7F4C0z)wamp。s!pYmUjRfOcL9H6E3B+y(v%roWlTiQe NbK8G5D1A x*t$qZ nV kSgPdMaI7F4C0z) vamp。s!pXmUjRfOcK9H6E2B+y(u%r ZoWlT hQeNbJ8G4D1Aw*t$qYnV kSgPdLaI7F3C0z)vamp。spXmUiRfOc K9H5E 2B+x(u%rZoW kThQe MbJ8G 4D1z w*t!qY nVjSgOdLaI6F3C0y)v%spXlUiRf NcK8H 5E2A+ x(u$rZoW kThPeMbJ7G4D1zwamp。t!qYmVjSgOdL9I6F3B0y)v%soXlUiQfNcK8H5D2A+x*u$rZnW kShPeMaJ7G4C1z)wamp。t!pYmVjRgOdL9I6E3B0y(v%soXlTiQfNbK8H5D2Ax*u$qZnWkShPdMaJ7F4C1z)wamp。s!pYmUjRgOcL9H6E3B+y(v%roWlTiQ eNbK8G5D1A x*t$qZnV kShPdMaI 7F4C0z)wamp。s!pXmUjRfOcL9H6E2B+y(u%roWlT hQeNbJ8G5D 1Aw*t$t$qYnV kSgPdLaI7F3C0z)vamp。spXmUiRf OcK9H 5E2B+x(u%rZ oWlThQeMbJ8G4D1Aw*t! qYnVjSgPdLaI6F3C0y)vamp。spXlUiRfNcK9H5E2A +x(u$r ZoW kT hPeMbJ7G4D 1zwamp。t!qYmVjSgOdL9I6F3B0y)v%spXlU iQfNc K8H5E 2A+x*u$rZnW kThPeMaJ7G 4C1zwamp。t!pYmVjRgOdL9I6E3B0y(v%soXlTiQf NbK8H 5D2Ax*u$qZnWkShPeMaJ7F4C1z)wamp。t!pYmUjRgOcL9I6E 3B+y(v%roXlTiQe NbK8G 5D2A x*t$qZnV kShPdMaI7F4C0z) wamp。s!pXmUjRfOfOcL9H6E2B+y(u%roWlThQeN bJ8G5D1Ax*