The load from the word “load” is an external factor affecting the object. Or the amount of work produced by an object.
There are different types of loads: physical (work / study), power (sport), tax (finance), public (society), electric (equipment), vehicle load (technical), load on load-bearing structures (construction), and so on .
Physical
In a general sense, physical activity is the physical activity performed by the body. Usually, this type of load means labor activity that requires physical stress. This may be the work of a waiter, loader, handyman.
This also includes mental stress. That is the volume of tasks to be solved. Mental load refers to work in general, to study, to solve any life problems.
Physical activity is weak, normal, permissible, extreme, unacceptable.
Power
This is a type of physical activity, where the emphasis is on exercises for pumping the muscles of the body. Usually, the term power load is used in sports to refer to a set of exercises, the purpose of which is to gain muscle mass.
Separate full and partial load. In the first case, the body works at full capacity, on the verge of the possible and excessive. With an incomplete load, the muscles work in a comfortable mode, maintaining their tone, but not growing.
Tax
The tax burden is the amount denominated in money that any company (and the employed individual) is required to deduct from the state budget. Of this money roads are repaired, courtyards are built, other work is carried out, and payments are made to socially unprotected layers of society.
Public
Social workload is a voluntary consent to take on a task or an obligation related to public improvement, a trade union, a party. This activity should not be paid in any way. It is carried out solely on the initiative of a volunteer.
Electric
Electrical load is the actual total electrical power consumed by all receivers included in the network. Simply put, this is any receiver of electricity in an electrical circuit.
Physical activity: calculation
From the existing variety of methods for calculating the training load, one can distinguish one very common one: calculating the body mass index (BMI *) and the optimal physical load for it.
* BMI is designed for a person of average build with a uniform distribution of fat and muscle mass.
BMI = body weight, kg / (height, m) ²
Calculation example : weight 55 kg, height 165 cm
55 / (1.65) ² = 55 / 2.7225 = 20.20
Check the table:
| BMI | Results Values |
| <16 | Body mass deficiency |
| 16.5-18.49 | Lack of body weight |
| 18.5-24.99 | Normal body weight |
| 25-29.99 | Overweight |
| 30—34.99 | 1st degree of obesity |
| 35–39.99 | 2nd degree of obesity |
| > 40 | 3rd degree of obesity |
Please note: this index does not consider fat, but total body weight. You can get the result "normal" even with excess body fat in some parts of the body. As well as professional athletes, they will easily get “obesity” by BMI, since serious muscle mass shows an excess of total weight according to the table of values.
Is it necessary to lose weight if BMI shows the norm, but there is excess fat in the body? The answer is no. Losing weight is not necessary, but it is possible to displace fatty muscle tissue, that is, exercise. Even with fat loss, the balance may not show weight loss. This is normal and occurs precisely due to muscle gain.
In order to calculate what kind of load the body can be given during training, one more indicator is needed - heart rate (HR). It can be calculated by putting fingers on the artery on the neck or on the wrist. The normal heart rate in a calm state for women is 60 beats per minute, for men - 70. For trained and untrained people, the heart rate is different.
To determine the optimal load for heart rate, we use the formula:
| estimated indicator | the man | female |
| a | "Peak" heart rate (max) | 205 - number of years / 2 | 220 - number of years |
| b | possible heart rate fluctuation fork | a - heart rate in a calm state | a - heart rate in a calm state |
| c | “Estimated shift” in heart rate | (b * heart rate) / 100% | (b * heart rate) / 100% |
| d | the highest point of the training range | c + heart rate in a calm state | c + heart rate in a calm state |
Example:
Male - 35 years old, resting heart rate 70 beats / min
a. 205 - 17.5 = 187.5
b. 187.5 - 70 = 117.5
c. (117.5 * 70) / 100% = 82.25
d. 82.25 + 70 = 152.25
Woman - 30 years old, resting heart rate 65 beats / min
a. 220 - 30 = 190
b. 190 - 65 = 125
c. (125 * 60) / 100% = 75
d. 75 + 65 = 140
The results obtained are used to control the compliance of physical activity with the age, weight and level of physical fitness of a person.
The training zone is calculated as +/- 6% of the calculated highest point of the training range. In the example above, this is 143 - 161.4 beats / min for a man and 131.6 - 148.4 beats / min for a woman.
After the load, you need to slow down, for some time, while still remaining physically active. The body needs to switch to normal mode, for this, at the end of the workout, you can switch to an easy run or step. Depending on the intensity and duration of the lesson, this can be either 5 or 25 minutes.
It is also good to “squeeze” a stretching workout: it evens out breathing and allows the muscles and ligaments of the body to become elastic again and not to clog after intense physical activity.