Exercise is the easiest and most effective way to keep your body in great shape, maintain and constantly improve your health, and work on yourself in all directions. However, you should pay attention to the fact that excessive loads very often lead not to a better result, but to disaster. Due to overload, you can damage muscles, joints, ligaments and even bones, this can greatly affect your vestibular apparatus, so control is a very important point when performing any physical exercise. The exercise load is characterized by various parameters, which will be discussed further. There are various indicators, looking at which, you can determine whether you overdid it with zeal during training - this way you can always keep your body, heart and other organs safe. However, it is generally accepted that the load of physical exercises is best characterized by one very important way. Which one? You will learn more about this later.
Load optimality
When you first start playing sports, you may have a different reaction to what the workouts will do with you. Someone will want to do as many exercises as possible, to achieve maximum effects from the first day. And other people will only try to strain - and immediately report that they are already tired and can not continue to do. That is why you should know about the optimal loads during class. The exercise load is characterized by various indicators, however, one thing is certain for sure - if these indicators are too small, then the load will be insufficient to have any noticeable effect on your body. And if they turn out to be too high, then you run the risk of harming yourself rather than benefiting. For all this, there are a number of certain signs by which you can determine whether the load is sufficient for you, whether it is excessive or optimal. For example, if your face and body only redden slightly, then you are not working hard enough, and if they are already turning purple, cyanosis is observed in the lips and some other areas, then you need to reduce the ardor. The optimal eye strain can be determined by sweating, by how much breathing you have, how you feel in general, and so on. However, all this will be very inaccurate. That is why you need to know exactly how the load of physical exercises is characterized more accurately.
Exercise characteristic
As you already understood earlier, when performing physical exercises, the load is characterized by various indicators, which will be discussed in this part. It can be characterized by the number of repetitions of one exercise - the larger the number, the stronger the load. Also, as the determining parameter, you can take the pace of your exercises, the amplitude of the movement, the initial position that you occupy previously. All this can give you information about how hard you will conduct your training. As you can easily understand, with an increase in almost all parameters, the load also increases, and with their decrease it decreases. After spending a little time on the analysis, you can choose for yourself the ideal pace, types of exercises and their intensity to squeeze the most out of your classes, without overworking. However, very often athletes can be seen with pulsomers on their arms or chest - why are they doing this? The thing is in such a phenomenon as physical exercise, characterized by an increase in heart rate. This is what will become the main topic of conversation.
Heart rate
Exercise exercise, characterized by an increase in heart rate, is what most athletes look at first. You can focus on many factors, but it is the heart rate (or, more simply, the pulse) that is the most accurate measure. As in the case with the previous factors, there is a direct connection - the more intense your exercises, the higher your heart rate. And if in previous cases you could control your loads only approximately, in this case you can say, up to a beat per second, how much you tensed up during the training. Exercise exercise, characterized by an increase in heart rate, is something every athlete, professional or amateur should know. But how to use this system?
Maximum heart rate
The magnitude of the load of physical exercises must be measured in some way, and for this there are special formulas that you can easily apply to yourself. Naturally, it is worthwhile to understand that this is an average value, and the heart is too complex an organ to accurately calculate its actions by an average indicator. But still, this is a much more accurate method than all the others that exist today. So, you should start first of all by calculating how much maximum heart rate per minute a heart of a person of your age can give out. To do this, you need to take the number 220 and take away your age from it. Thus, if you are 20 years old, then your heart can reach 200 beats per minute, and if you are already 60, then you should not expect it to beat faster than 160 beats per minute. But this is only the maximum indicator that has nothing to do with real data - it refers to them only indirectly. So you can be calm - you do not have to maximize your heart. But how, then, is the correct dosage of exercise?
Threshold heart rate
Physical activity and their dosage is almost a whole science, and this article is just the tip of the iceberg. But if you are not a professional athlete, then what you read here will suffice. So, it's time to move on to more real values, and the first of these is the threshold heart rate. This is the pulse that is minimal for you in the process of exercise that can bring you any benefit. If during the training your heart rate drops below the threshold value, this means that you need to push and increase at a pace, increase the amplitude, reduce the number of breaks and so on. How is the threshold determined? You have already calculated the maximum frequency for your age - 75% of it will be your threshold frequency. This means that if you have a maximum of 200 beats per minute, then the threshold value will be 150 beats per minute. If your heart beats more slowly, then you need to increase the intensity of the loads.
Peak Heart Rate
By analogy with the threshold frequency, there is also a peak frequency - it demonstrates what pulse you should have at your maximum during exercise. Exceeding the peak value can lead to serious health problems, so you should always carefully monitor this indicator. The peak frequency is calculated similarly to the threshold frequency, but only instead of 75 percent you should use the indicator of 95 percent. This means that with a maximum frequency of 200 beats per second and a threshold frequency of 150 beats per second, your peak frequency will be 190 beats per second. Now that you know what the load of physical exercises is characterized by, you can ideally choose the norm for yourself.
Moderate intensity zone
Regardless of your age, you can always refer to a special system for calculating the intensity of training. The intensity is divided into four zones, each of which is characterized by its own characteristics. The first zone is of moderate intensity, where the pulse does not exceed 130 beats per minute. It is most often practiced by beginners, old people, as well as those who have poor health - only they can have any effect here. Experienced athletes and professionals use this area exclusively for warming up.
Medium Intensity Zone
The next zone is of medium intensity. Here, your heart rate can go up to 150 beats per minute. Basically, novice athletes try to engage in this zone in order to develop endurance, begin to build muscle structure and strengthen heart health, so that they can then move to a more serious zone. Loads in this area can be carried out up to several hours in a row.
High intensity zone
The maximum heart rate for this zone is 170 beats per minute, and you already know that this is a very serious indicator. If you are going to carry out loads on the body within this zone, it is recommended to do this no longer than an hour, since your body is already having a rather serious impact. This zone is different in that it is in it that anaerobic, that is, oxygen-free, mechanisms for supplying muscles with energy are included. Naturally, not only they operate - aerobic mechanisms do not turn off, but simply function in parallel. 150 beats per minute is a point called ANSP, which stands for anaerobic metabolism threshold . The more experienced the athlete, the higher his threshold.
Intensity zone
Well, the last zone is different in that it is on the border of your capabilities. The exercises here are most often incredibly intense, so doing them is not recommended for longer than half an hour, and some are generally performed only within 3-5 minutes to avoid negative consequences.