题目内容

For maximum effectiveness and safety, cardiovascular exercise has specific instructions on the frequency, duration, and intensity, which are the three important components of cardiovascular exercise that need to be understood and implemented in a program.从文中可知,运动频率、持续时间和强度的专门指导要求,是为了心血管功能训练的______ 。

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In addition, a cardiovascular program should include a warm-up, a cool-down, and stretching of the primary muscles used in the exercise. 从文中可知,心血管功能训练中肌肉拉伸是指拉伸______ 。

According to the American College of Sports Medicine recommendation, cardiovascular exercise should be done a minimum of three times a week, a minimum of 20 minutes per session and should be done after a 5-10 minute warm-up (at a low intensity of 50-60% of max HR) and a 5-10 minute cool-down (at a low intensity of 50-60% of max HR) should follow. 从文中可知,热身练习与放松练习的运动强度是______ 。

Once your muscles are warm (after warm up) and after the cardiovascular exercise, you should stretch those muscles used in the exercise. Be careful. Never stretch a cold muscle. 从文中可知,拉伸肌肉应安排在______ 。

All beginners, especially those who are out of shape, should take a very conservative approach and train at relatively low intensities (50-70% max HR) for 10-25 minutes. 从文中可知,______ 运动强度更适合身体肥胖者。