Help me make a physical activity planner don t talk nonsense if you don t understand .

The classmates upstairs were very professional, but it was really difficult to do that. In the case of the landlord, it should be a long-term lack of exercise. It is not easy to exercise too much at the beginning. The recommendations are:

Monday. Jog or walk briskly in the morning. 40 minutes.

Tuesday. Ditto.

Wednesday. Do some stretching in the morning. Leg presses, bends, etc. Relax your body.

Full-body strength training in the evening.

Thursday is the same Monday as Friday.

Rest on Saturdays for full-body strength training. Play more balls. Stretch and relax on Sundays, and don't do strenuous exercise.

Strength training can be done with dumbbells, and as for intensity, from small to large. The principle is that one muscle is three sets at a time, a group of about 15, take a break between sets, and do the movement slowly. You will definitely feel muscle soreness, and the same area will be re-exercised for the second time after 48 hours to regain and rebuild.

It is mainly divided into four parts: back, chest, abdomen, legs, and shoulders (arms).

In addition, based on feasibility, if you don't have time in the morning, you can do it in the afternoon. In principle, 4 to 8 p.m. is the best way to work out, but in practice there is not much difference. Pay attention to the warm-up before exercise and the cool-down after exercise.

In addition, if you get off the train two stops earlier when you commute to work, it will have a good effect. If you can take a break at noon, please meditate for 20 minutes. Exercise should not affect daily life, so the intensity must be based on your own feelings.

Given above are the most basic exercises based on the combination of cardio and strength training. The principle is to have cardio about four times a week, and two comprehensive strength is the most comprehensive and basic. If you can do that, please modify it again to add a variety of other sports types.

or for an extended period of time.

If you like to play badminton, go for it. Every day after work, 1 to 2 hours of badminton is enough.

But persevere, every day, to do it. Otherwise, it doesn't work.

2: Through my observation over the years, the gym is not a good place to lower your weight and improve your physical fitness! Here you must know that what you need is "cardio training"! Muscle strength training and anaerobic training can be very dangerous for newbies like you!

3: When you decide to do cardio training, you need to realize that it's not as simple as a matter of minutes! Be sure to exercise for enough time and stick to it for a long time!

I recommend running for a long time (recognized as the cheapest and most effective healthy exercise!). This is followed by bicycles. If the conditions allow you to need a heart rate monitor (which measures your real-time heart rate to control the intensity of your training), cardio heart rate zones, you can find in the "Know" related questions, your training heart rate must be within this zone!

Otherwise, too low will have no effect, and too high will lead to sports injuries!

4: The training intensity is controllable, now let's talk about the training volume (training time). Universally for non-professionals is 2 hours. Because the fat stored under the skin is broken down and released energy after 1 hour of aerobic exercise!

5: Training frequency: I will introduce you to the training method with a week (week) cycle, which is easy to arrange time, and the effect is relatively good!

Monday: Slow walking (jogging) hours.

Tuesday: Run at a constant pace for 2 hours.

Wednesday: Take a break or engage in low-intensity sports or recreational activities (outdoors) with friends

Thursday: Time Run! Find out how effective your training is.

Friday: Relax for a walk, you can also go cycling, and the time to chat while exercising will pass quickly!

Week 6: Run at a constant pace for 2 hours.

Sunday: Rest and enjoy life with your family!

The key is that the training on Weeks 2 and 6 cannot be compromised! It is best to drink sports drinks when training, otherwise the consequences may be serious, drink water principle: a small amount many times! Sleep guaranteed! After 3 weeks of training, it takes a week to reduce the amount of training to recover!

Training is important, but it must be combined with diet to achieve the goal thoroughly, and less oil is involved! Including hot pot, fried food, stir-fried vegetables with less oil, fatty meat.

Eat more fruits, drink more water, eat more vegetables, eat more rice and noodles and other staple foods (you need to know that you need to supplement a lot of calories after a day of training) and don't go on a diet!

After saying so long, I still hope you are in good health!

I hope my answer will help you!

Not knowing your gender, all I can say is my plan to play basketball.

Dribbling the ball: You can only find others to practice, bullfighting is the best, 1v1. Only in actual combat can you train yourself.

Shooting accuracy: The feeling that you can go to the basketball court alone to practice shooting and slowly learn to find the ball to shoot still lies in practicing more.

Basketball, flexibility. Explosive. Bounce power, improvisation biceps + pecs: push-ups, dumbbells, pull-ups.

Abs: old-fashioned, sit-ups, the most primitive and the best.

Leg muscles: frog jump, high jump on the spot, every time I try my best to jump to the highest basketball I think it is to be explosive, not comparable to football, muscle training is also best to focus on explosiveness, maintain a good lung capacity.

But it also needs some power, pitching and so on.

Explosiveness, the sports I mentioned above, do it at high speed, in multiple groups.

I don't know if you're a boy or a girl, you have to make a plan that works for you. But in my opinion, whoever it is, the following plan should be more useful:

1. Running in the playground at 6 o'clock in the morning every day, insisting on a semester, the effect will be good.

2. Participate in aerobic exercises, such as swimming, tennis, aerobics, etc.

3. You can appropriately participate in sanda, taekwondo and other activities to strengthen strength training.

For the above activities, you can arrange them reasonably according to your own time, and I believe that you will achieve good results, not only exercising your body but also improving your temperament. Method:1Do what you can, according to your physical condition.

2.Define the goal, what level to achieve. 3.

Arrange your time wisely, strengthen your nutrition, and ensure sleep. 4.Be persistent and take it seriously.

5.Feel yourself during the workout and summarize it so that you can have a better improvement. Also pay attention to:

1. The length of time to exercise. 2. The size of the amount of exercise, 3. The size of the exercise intensity, 4. Your own physical fitness, 5. Step by step.

The specific content of the sports plan for a semester I don't know if you are a boy or a girl, you must develop a suitable plan for yourself for the above activities You can arrange it reasonably according to your own time, I believe you will achieve good results, not only exercise.

One week physical activity program (Monday.

6:30 (1) Jogging 2500 4000m (aerobic training, improving cardiovascular system, enhancing endurance) (2) stretching activity (improving flexibility and accelerating physical recovery).

17:30 (1) Strength training (warm up before training) Push-ups 15 sets 3 sets Pull-ups Depending on personal ability (upper limbs) sit-ups 20 sets 3 sets (abs) Double leg squat extension 10 sets 2 sets (lower limbs) Push-ups 15 sets 2 sets (back muscles) Jump steps 20 sets 2 groups (lower limb explosiveness) Pay attention to stretching after strength exercises.

Tuesdays are closed, and you can also arrange your favorite physical activities (not too intense).

Wednesday Repeat Monday's workout.

Thursday 17:30 (1) Anaerobic training (sufficient warm-up before exercise): 30m acceleration run 2 sets 50m acceleration run 2 sets 100m acceleration run 2 sets 200m dash 3 sets.

2) Aerobic training: jogging 2000m

3) Relax and stretch your muscles after the workout.

Friday Arrange your favorite sports activities (e.g. basketball, volleyball, table tennis, etc.).

Saturday 17:30 (1) Strength training (warm up before training) Push-ups 15 sets 3 sets Pull-ups Depending on personal ability (upper limbs) Sit-ups 20 sets 3 sets (abs) Double leg squats and extensions 10 sets 2 sets (lower limbs) Push-ups 15 sets 2 sets (back muscles) Jumping steps 20 sets 2 sets (lower limb explosiveness) Pay attention to stretching after strength exercises.

Sunday Get plenty of rest, don't do too strenuous activities, and recover fully.

The program alternates rest and exercise, and alternates various exercise contents, methods, and means to help prevent sports injuries caused by local excessive fatigue.

Exercise is gradual, since it is a junior high school student who still has to go to school and do homework, you can see the exercise of stitches, exercise for a long time, you can exercise vigorously if you are in good physical condition, as long as the body can bear it, run in the morning, exercise with your limbs indoors at noon, you can play ball games in the afternoon, and you can exercise long-distance cross-country on weekends.

Fitness rules: 3 points by training, 7 points by eating.

1. Nutrition. Nutrition is the most important thing, and more foods with high protein content, such as beef, eggs, and fish.

2. Training. Be sure to follow the plan strictly and master the correct training movements.

3. Rest well. Get enough sleep, especially after training.

1.The design principle of the health promotion plan is the principle of objectives The design of the plan must adhere to the correct goal from beginning to end The principle of wholeness The overall goal of health care must be clear when formulating the plan The principle of forward-looking The formulation and implementation of the plan should consider the long-term development and requirements The principle of flexibility When formulating the plan, it is necessary to anticipate as much as possible the changes that may occur in the implementation process, and to leave room and formulate contingency measures in advance to ensure the smooth implementation of the plan The principle of proceeding from reality The proposal is truly in line with the specific reality, Feasible activity plan Participatory principle Only by closely integrating the objectives of the plan with the concerns of the target group can we attract the participation of the masses and gain the support of the masses.

2.Community Needs Assessment Social diagnosis is the embodiment of the bio-psycho-social medical model. The focus of the assessment is mainly on the demographic characteristics of the community population, the production and living environment of the population and the quality of life of the population.

The main task of epidemiological diagnosis is to objectively determine the main health problems of the target population, as well as the behavioral and environmental factors that cause health problems. ③

Behavioral diagnosis refers to behavioral problems related to health. Environmental diagnostics refers to environmental factors related to behavior. Educational Diagnosis Predisposition, Enabler, Reinforcing Factor. Management and Policy Diagnosis refers to organizational evaluation and policy analysis.

3.Contents of the implementation schedule of the health promotion project plan Description of the work Title or brief description of each specific activity. Duty Location Indicate the specific location where the activity took place.

Responsible personnel Clarify which department is responsible for the activity and who is in charge. Budget Corresponding to work Shows the budget for each activity. Special Needs refers to the specific equipment, materials or other facilities and conditions required for the activity.

I have a fitness planner I don't know if you're interested.

What are your goals?

If it's a general exercise.

Aerobic exercise is the mainstay, jogging is recommended.

Then you can do push-ups and sit-ups.

As for the quantity. My method is that when I say I can't do it, I do one more lap and do one more one.

The most important thing is to persevere.

Formulate a physical exercise plan: 1. Formulate a practical physical exercise plan based on your gender, age, occupation, etc.; 2. Choose an effective physical exercise plan based on your own interests and hobbies; 3. Make feasible supervision measures in combination with the actual situation of the self.

How do you want to exercise?

Only when you ask a question can you get a satisfactory answer by describing your own question clearly.

Well, the grown-up floated over the ground.

Alas, college physical education exams, you don't happen to grow up, do you?

Monday 6:30

1) Jogging 2500 4000m (aerobic training, improving cardiovascular system, enhancing endurance) 2) Stretching activities (improving flexibility and accelerating physical recovery) 1) Strength training (full warm-up before training) Push-ups 15 sets 3 sets Pull-ups Depending on personal ability (upper limbs) Sit-ups 20 sets 3 sets (abs) Double leg squats and extensions 10 groups 2 sets (lower limbs) Push-ups 15 sets 2 groups (back muscles) Jumping steps 20 groups 2 groups (lower limb explosiveness) Pay attention to stretching after strength exercises.

Tuesday. Breaks can also be arranged for your favorite physical activities (not too intense) on Wednesdays. Repeat for Monday. Thursday.

1) Anaerobic training (full warm-up before exercise): 30m acceleration run 2 sets + 50m acceleration run 2 sets + 100m acceleration run 2 sets + 200m sprint 3 groups.

2) Aerobic training: jogging 20xxm

3) Relax and stretch your muscles after the workout.

Friday. Schedule favorite sports activities (e.g. basketball, volleyball, table tennis, etc.) on Saturdays.

1) Strength training (warm up well before training).

Push-ups 15 sets 3 sets Pull-ups depending on individual ability (upper limbs) 20 sets 3 sets (abs).

Double leg squat extension 10 sets 2 sets (lower limbs).

Prone push-up 15 sets 2 sets (back muscles).

Jump steps: 20 sets, 2 sets (lower limb explosiveness).

Pay attention to stretching after strength exercises.

Sunday. Get enough rest, don't do too strenuous activities, and recover well I don't know if that's what you mean? There are specific requirements that can be put forward The plan alternates between rest and exercise, and the alternation of various exercise contents, methods, and means helps to prevent local excessive fatigue from leading to sports injuries.