---
source: "Wheel of Harmony/health/movement/Movement Programming.md"
source_hash: "65b8c31bc07e0262"
translated_by: "deepl"
last_synced: "2026-04-19"
translated: "2026-04"
status: current
lang: zh
domain: health
content_layer: applied
doctrinal_status: clear
breadth: partial
depth: introductory
tags: ["harmonism", "wheel-of-harmony", "wheel-of-health", "health", "movement", "exercise", "strength", "cardio", "mobility", "protocol", "programming"]
para_hashes: '["c86280a6", "cc505c1e", "3b67cab4", "bf64d9a6"]'
canonical_url: https://harmonism.io/zh/wheel-of-harmony/health/movement/movement-programming
site: Harmonia — harmonism.io
---
# 运动计划制定

*本文已停更。其内容现已拆分为三篇独立文章：*

- **[[Cardiovascular Training|心血管训练]]** — 五种心率区间、每周训练计划、初学者进阶方案、EWOT
- **[[Strength Training (Harmonism)|力量训练]]** — 四大运动模式、核心训练、训练计划示例、训练原则
- **[[Mobility|移动性]]** — 日常活动度练习、拉伸与筋膜放松、功能性基准测试

*另请参阅：[[Movement|运动]], [[Wheel of Health|健康轮]], [[Recovery|恢复]], [[The First 90 Days|头90天]].*