Methods to increase the training load of athletes;

1, linear:

The increase of load is a straight line. The change of intensity is not obvious, mainly because of the increase of times, time and distance. Suitable for beginners and basic amateurs. For example, from 1 km, increase by 200 meters every day.

Step by step:

Add a paragraph, leave a paragraph, usually a few weeks. Every time you increase the load, you should keep it on this load for a week or several weeks, and feel that your body has adapted. Together, it is suitable for runners with a certain foundation.

Quantitative training of training load;

A brand-new training load system comprehensively calculates data such as heart rate, pace and personal physiological characteristics, digitizes the physical stimulation of each training, and comprehensively evaluates the training effect in multiple dimensions. Stimulate load, adapt load and load fatigue, and have a deeper understanding of training results.

The training method is as follows:

1, self-weight movement:

Taking its own weight as the load alone has the advantage that it does not need too many instruments and is convenient to carry out anytime and anywhere. Simple examples are pull-ups, palm pressing, belly rolling, etc., while advanced movements such as muscle upward and human flag are popular in street fitness in recent years. ?

This kind of training will be more difficult to control the load accurately than using instruments, but the difficulty can still be adjusted by changing the body angle and lever (such as palm pressure vs knee pressure). In addition, increasing the number of repetitions can also bring greater challenges, but this will tend to exercise muscle endurance, which may not be significantly helpful to improve the maximum strength, so participants should choose the progress method according to their personal goals.

2, instrument action:

Adjust the weight with a weight and move forward according to a fixed trajectory. Compared with free weight exercise, this instrument emphasizes muscle separation and has lower requirements for joint stability. It is mostly used for beginners to build basic muscle strength, rehabilitation patients to strengthen the affected area locally, and bodybuilders to shape specific parts.