With the growth of age, how to adjust the fitness intensity is beneficial to people's health, but the fitness intensity depends on their own physical condition. Everyone has different physical abilities at different ages. How to adjust the fitness intensity with the growth of age, let's share it below.
How to adjust the fitness intensity 1 1 with age? Sports medicine around the age of 20 calls this age group a "record-breaking age group".
The exercise method is to try to lift weights with a load of 60% of the ultimate muscle strength until the muscles feel tired (about 10- 12 times each time). All major muscle groups must exercise. Exercise the cardiovascular system for 20 minutes by jogging, swimming, cycling, etc. The strength is 150- 170 times/min.
Second, about 30 years old. The physical function of people of this age has surpassed the peak.
Exercise the cardiovascular system (jogging or swimming) for 5-30 minutes at a time. 20 minutes of physical exercise, compared with 20 years old, the weight of the trial lift is lighter, but it can be done more times. 5- 10 minute stretching, focusing on the back and leg muscles. People who sit in the office for a long time should pay more attention to stretching. The method is: lie on your back and try to lift your knees to your chest for 30 seconds; Lie on your back, lift your legs apart, as high as possible, and hold for 30 seconds.
Third, what should I do after I am 40 years old?
People over 40 should not only keep a good figure, but also prevent common senile diseases, such as hypertension and cardiovascular diseases. Contents include: 25-30 minutes of cardiovascular exercise, moderate intensity, such as jogging, swimming, cycling, etc. Do not use equipment, you can use push-ups, semi-squats, etc. And repeat many groups, each group is about 20 times, depending on your tolerance.
How to judge whether the fitness intensity is great?
1, arm acid
The arm is a part that can't be ignored in our fitness process. I've heard of people who don't practice their legs, but I've never heard of people who don't practice their arms. Many bodybuilders say that when they practice biceps brachii and triceps brachii, they often encounter arm pain the next day. Actually, this is normal.
As long as our fitness methods are appropriate and do not exceed the physiological limit, we don't have to worry about arm pain. On the contrary, this sign shows that your exercise has achieved results.
If your arm doesn't feel slightly sore the day after exercise (arm muscle exercise), it means that your fitness time or intensity has not reached the temperature, so you can increase the intensity appropriately; How much to increase specifically needs to be explored by the bodybuilders themselves. Generally, my arm feels slightly sour the next day.
Of course, the fitness intensity of bodybuilders should not be too great. If the arm aches the next day, it means that the fitness intensity is too high, and the intensity should be reduced appropriately at this time.
2, latissimus dorsi muscle pain
We use latissimus dorsi in almost any exercise, but we often ignore the specific exercise. What are the characteristics of latissimus dorsi? Its sensitivity is still relatively strong.
If we exercise our abdominal muscles through push-ups, the abdomen will not be sore the next day, and maybe our back will be a little sore. If you feel slight pain in your back on the second day of fitness, it means that your fitness intensity is enough.
In the process of fitness, bodybuilders should not concentrate on practicing muscles, but also carefully summarize the changes of muscles. After a long time, you can judge whether yesterday's fitness intensity is up to standard through various physical signs, and then adjust today's fitness plan.
With the growth of age, how to adjust the fitness intensity II. Basic principles of muscle growth
Because the damaged muscle fibers are not only repaired after training, but also the repaired muscle fibers are thicker. The long-term exercise process is essentially a process of repeated stimulation-adaptation-thickening, through which muscles will continue to grow.
However, this change must increase the training intensity step by step in order to get the ideal effect. Give the muscle new stimulation and stronger strength, and it will grow to cope with such strength!
Basic form of gradually increasing strength (strength = load * times * number of groups)
1, linear type
The increase of strength is linear. In this way, the dynamic change of power is not obvious. The increase of strength is mainly based on the increase of exercise amount, number of groups and weight. Therefore, this way of increasing intensity is mainly suitable for beginners with low starting point.
Step by step
Practice for a period of time, keep it for a period of time, and keep it for almost a week every time you increase the intensity. This way of increasing strength is practical for beginners and intermediate level.
3. Wave style
With the continuous improvement of the level, we need to continue to increase our efforts. However, maintaining high intensity for a long time without rest often leads to fatigue caused by overtraining. Therefore, the increase in strength should have ups and downs. This way of increasing strength is suitable for beginners with high level and medium level.
4. Jumping type
The training intensity has advanced by leaps and bounds. This method is only available for high-level bodybuilders under special circumstances. This is because after the performance of high-level bodybuilders is improved to a certain extent, the adjustment of various parts of the body and the domination of the central nervous system on the motor organs are easy to be carried out in a fixed mode. In order to break this stereotype, this sudden increase in strength is needed.
If you are a novice, don't worry too much about which exercise method, just practice, the first three exercise methods are suitable for you; If you are at the intermediate or advanced level, it is recommended to use the third wave. If you encounter a bottleneck at the advanced level, you can make a leap-forward breakthrough.
What is "training intensity"?
Today, let's talk about strength! Many people often ask me, I have been exercising for quite a while! Two hours at a time! But why does it always feel that the effect is not very good! Progress is not very fast!
What's the problem?
Except for some basic reasons (correctness of action, skill)! We often answer: You don't have enough exercise intensity or the quality of exercise is not good!
So many people will say, what is the meaning of intensity? Two hours a day is not high intensity?
Strength is actually a very subjective term. I think the strenuous weight may be light for you, and you think running ten kilometers is very tiring, which may be just a warm-up for the next person. As soon as we ask, we will have a completely different answer.
The intensity mentioned here refers to the intensity of exercise, which can be measured in many ways, such as heartbeat and oxygen consumption. To put it bluntly, it is how much energy the body uses or consumes during exercise, so it is a very subjective feeling.
But it can be discussed by several objective variables, as follows:
1, load:
The power of weight: the heavier you are, the more tired you are. This should be easy to understand. The heavier the weight, the higher the strength! Similarly, 1RM is definitely better than 2RM!
The so-called 1RM is to press the bearing strength to the maximum 100%, and it won't happen again.
2. Tired:
This is a bit like how to be "tired". In the often heard exhaustion group, doing exhaustion is to maximize the intensity.
When we do 5RM, when you do the fifth time! It's close to exhaustion! This strength is also very high!
The strength of only ten strokes is higher than the weight of 10RM.
Actually, there is no absolute weight and frequency! You can adjust yourself! If you don't feel strong enough, you can increase the weight the same number of times! You can also increase the number of times to improve your strength without changing your weight!