Move to the limit, what do you think? Limit? ?
1.？ Aerobic endurance, high intensity is high guarantee!
Judging from the training intensity
In order to ensure better training effect, it is suggested to ensure strength and stick to the limit.
Aerobic training:
High intensity is maintained at 80-95%HRmax (maximum heart rate).
Strength training:
Half-way group and TMF training method were used to persist until exhaustion.
In fact, compared with the intensity of exercise, the real situation that most people encounter is that the training intensity is simply not enough!
2. Strength training, what do you think of the limit state?
Strength training is different from aerobic training, and the limit state is relatively easy to judge. Generally speaking, a standard posture can't accomplish more than one action. Many people think that the limit of strength training is? Exhausted However, many times, what you think of as fatigue is probably just that you can't lift the same weight, not that the related muscles are completely tired. The real limit state is that the energy supply system in the muscle is limited and the muscle is close to complete fatigue.
Limit state of strength training
Not only can the previous training weight not be done, but it can't even be lifted to reduce the load, and even the top of the action can't be fixed. That's right? What's the status of TMF?
So when we say that exercise reaches its limit, it means that the amount of exercise is bursting. The amount of exercise generally consists of two aspects, exercise intensity and exercise duration.
1, exercise intensity
It is found that the correlation coefficient between the energy consumption of daily activities estimated by heart rate and the measurement results of indirect calorimeter is 0.87. Heart rate should be regarded as the best daily monitoring method of aerobic exercise intensity. To evaluate our exercise load by heart rate, we must first know the maximum heart rate (HRmax).
Heart rate: an index to judge the intensity of aerobic training!
Heart rate (HR): the number of beats per minute. It is a technical term used to describe the cardiac cycle, and it is also a common parameter used to measure the intensity of exercise.
Several formulas for calculating maximum heart rate
Maximum heart rate formula (ordinary people)
HRmax=208-0.7* age
Maximum heart rate formula (obese)
HRmax=200-0.5* age
Generally speaking, when the HRMAX is lower than 90%, the exercise intensity and heart rate increase linearly. In other words, with the increase of exercise intensity, the heart rate will also increase accordingly. In addition, research shows that aerobic exercise with too little intensity is not good for health. For example, the minimum aerobic exercise intensity of a healthy person is 45%HRmax⑤, and it is useless to exercise below this intensity. At present, it is considered that the heart rate of moderate intensity exercise suitable for healthy people is about 60%-90% HR max ⑤, and the heart rate change of HIIT in high intensity stage is 80-95%HRmax.
2. Exercise duration
In order to ensure better training effect, it is recommended not to train for too long to avoid physical fatigue and injury!
Aerobic training
Comprehensive training: strength training+aerobic.
Contrary to the intensity of exercise, many people exercise for too long, which is the last thing they should insist on.
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