In order to correctly assign training intensity, they must be measured. To measure the strength of organ tissue during training, you must choose the right time. The intensity of exercise determines the success or failure of training.
Thousands of amateur athletes are trained every year with the same intensity of exercise, and sports organs are eager to constantly transform training stimuli to make them develop. Keeping the same level of exercise intensity for a long time will make your body eaten and your performance will stagnate.
The five phases of training intensity developed by Rob Sliak are good methods for measuring and assessing training intensity. The five phases of training intensity are based on the highest heart rate. Through the control of different heart rate zones, many tiresome heart rate zones can be quickly found. An accurate and affordable heart rate meter is helpful. Ambition, talent, and hard training are prerequisites for good results, but good physical feelings can not be ignored. The different stages of exercise intensity are similar to those of a rainbow. We can easily distinguish the various color regions of the rainbow, but it is much harder to tell its precise demarcation point. The same is true of the boundaries between various exercise intensity.
The first stage: 60%-70% of the maximum heart rate
This stage mainly involves endurance training. At this time, the training intensity is small and the speed is slow. Try to maintain the same speed during the entire exercise. It is best not to perform endurance training in the form of small groups. Instead, training should be based on their own needs and actual levels.
Phase 2: 71%-75% of maximum heart rate
At this stage, endurance training has the proper speed and the duration lasts up to 2 hours. At this time, it will feel much harder than simple long-term endurance training.
Phase 3: Maximum heart rate 76%-80%
Most athletes train in this heart rate zone. It is safe and effective for those who have not been trained or trained. However, combining the training content and time added in the first phase with the remaining intensity training phase will bring more benefits to most athletes. The main energy in this range - the acquisition of carbohydrates has ceased, its reserves will be consumed each time, and must be replenished. Therefore, too much training is not suitable for the development of athletes. In spite of this, a certain percentage of conscious training should be performed within this intensity range.
Phase 4: 81%-90% of maximum heart rate
Such as interval, match, speed training, etc., such "death training" is mainly for the preparation of training intensity to take the training measures taken. Its ultimate requirement is strength. Training in this orange zone is both hard and stressful, but it is also the easiest to score. It improves the aerobic and anaerobic energy reserve while also increasing the ability of athletes to release and consume reserve lactate during competition. In the training phase of the transition from orange to red, there is a relatively high risk for inexperienced athletes. In order to continue to improve athletic performance, this intensity phase should be avoided at this time.
Phase 5: 91%-100% of maximum heart rate
Only during the peak of the training will the movement be performed within this intensity range. The speed of this training exercise reached its limit. After the first phase of training, the body should be in the best condition for mountain bike racing.
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