1, resistance training load
Intensity can also refer to the pressure we exert on the body in training, that is, to compare the degree to which we use pressure in resistance training. Doing the same exercise, lifting a dumbbell weighing 15 kg is much better than lifting a dumbbell weighing 5 kg. Power here refers to the percentage of our maximum repetitions, that is, the maximum weight we can lift in a specific action or repetition. For example, 1RM refers to the maximum weight that we can lift by repeating an action, while 10RM refers to the maximum weight that we can lift by repeating 10 actions.
2. Use RPE to monitor intensity.
RPE is an effective subjective strength monitoring method. RPE is usually a subjective score from 1 to 10. 1 means very easy, 5 means medium strength, and 10 means maximum strength. If we plan a moderate-intensity training plan, the RPE in training should be kept at 4-6, and if it is a simple low-intensity plan, the RPE should be set at 2-3.
With this in mind, let's take a look at how to use the FITT principle.
When we train with sufficient frequency, intensity and time, and the selected exercise type can keep their interest and enthusiasm, so that they can stick to the training plan, our physical quality will be greatly improved, and good changes will begin to appear in appearance, weight, body fat rate, cardiopulmonary endurance, muscle strength, endurance and flexibility. These physiological changes caused by adhering to the training plan are called training effects.
Muscles will follow the overload principle, specific principle, reversible principle and individual difference principle to adjust themselves to adapt to our current physical level. Is this what we mean? Platform period? . At this time, we need to gradually increase the pressure on ourselves in an appropriate way, and the body will adjust itself again. If the intensity or frequency of stress is insufficient, the body will not be overloaded normally and the body will not be able to make any adaptive changes. If the pressure is too high or too high, it may also lead to injury or overtraining. Only by adopting the pressure that is most suitable for your current level in the training plan can you improve your physical fitness to the greatest extent.
Therefore, when the body has positive adaptability, it is necessary to change one or more FITT variables, so as to continue to upgrade and enter the next training stage.
For trainers who care about progress, the primary goal is to avoid the platform period and successfully get out of the platform period after the platform period. When our body returns to a state of internal balance, there will be a stable period.
Beginners who have just started fitness may need up to 6 months of training to have a stable period. In the first few months of exercise, the strength will increase obviously, but soon these changes will begin to stabilize or stagnate. At this stage, we need to adjust our training skills through FIIT principles, about once every 4-6 weeks. Only in this way can we make continuous progress.