Visit of fitness club became good form. And it is healthy, health of the certain person is health of the nation. Only very few people from athletes are engaged with the personal coach. Well, the aspiration to save money is clear. In such situation very great value acquires skill to correctly pick up loading. Both insufficient, and excessive loading lead to decrease in results.
It is required to you
- Pulsomer
Instruction
1. One of ways to check the level of loading is the check of pulse. For high-quality self-checking you need to know the pulse at rest (RHR). The physical training is higher, the your pulse is more rare. Knowing RHR indicators, it is possible to carry out the analysis of impact of the exercise stress on your organism for the certain period, for example, in the week. For this purpose at the beginning of the period measure the pulse at rest. Then within 30 seconds execute 20 deep squats. Again measure the pulse. At the unexercised healthy person the heart rate will increase by 70 – 90%. Pulse will return to initial level only in 2–3 minutes. Carry out the same test at the end of the defined period. With growth of fitness the percent of increase in pulse has to decrease, and the recovery rate is also reduced to the previous level. The lack of positive dynamics in this aspect testifies to insufficient loadings.
2. During the work on exercise machines you can constantly control the pulse by means of the wrist pulsomer or special options which are built in directly the exercise machine. Not to allow the overload, you should know the maximum heart rate (EMHR). It is very simple to calculate this size: from 200 take away the age. The received figure is also the required indicator. During power and aerobic loadings don't assume that your pulse for a long time exceeded EMHR.
3. Having calculated the maximum heart rate, you can also calculate for yourself, so-called, "the zone of combustion of fat". This indicator is equal to 65-70% of EMHR. For example, you are 28 years old, your EMHR means it is equal 200 – 28 = 172 beats per minute. Your "zone of combustion of fat" is in the interval between 112 beats per minute and 120 beats per minute (172х65% and 172х70%). This indicator should be calculated in advance. When performing aerobic exercises control the pulse, and you will achieve much bigger results, than during the work based only on subjective feelings. At lower intensity of occupations you will build up muscle bulk.
4. Measurement of pulse right after the training and in 10 minutes after it will help you to determine the loading level received during the occupations. If the pulse measured in 10 minutes was reduced by 30–40% in relation to pulse right after the training, then loading was moderate. Reduction of pulse for 20–30% testifies to the increased level. And if pulse was reduced only by 10–20%, so loading was high.
5. Except measurement of pulse there is one more opportunity to understand comfort of level of loading. The way is especially convenient for those who are engaged in run it. It, so-called, "colloquial speed". At moderate loading it is comfortable to you to talk. The loading is higher, the more difficult for you to talk during the movement. Also it is the test it is possible to apply also during power loading. At normal loading you can say one-two offers between the breath and the exhalation. If you can't make it, so loading or pace for you are too high. It is admissible, but shouldn't proceed too long. Such loading needs to be dosed, for example, at the high-intensity interval training.