Fitness training intervals

Intervals of fitness training

　　Intervals in fitness training refer to the rest between two groups and between two days of training. It is an indispensable part of training. Ignoring or improper use will not only affect the completion of training tasks and the improvement of training quality, but also cause injury accidents, or even work in vain and get the opposite results.

　　Intervals: Intermittent intervals + day intervals.

　　1. The length of intervals between groups is inversely proportional to the training level. The intervals for beginners are slightly longer, about one minute; The elderly and the young can rest for nearly two minutes; those with good training only have 30 to 40 seconds of interval.

　　2. Day intervals generally refer to intervals every other day, that is, training for one day to rest; or take turns to train different parts for consecutive days, such as training for the upper limbs and abdomen (lower limbs and back rest) on the first day, and the lower limbs and back (upper limbs and abdomen rest) on the second day; training for heavy weight and high intensity, two days of intervals to ensure complete recovery.

　　Intervals require regular rest to achieve complete recovery and excessive recovery. Purpose. You can't practice when you want to practice, and you can rest when you want to rest.

　　Why do you need to be intermittent?

　　1. We know that fitness training is mainly about weight-bearing resistance exercises, which consumes a lot of energy, especially glycogen and protein. Generally speaking, protein, glycogen, etc. can take one day or more to recover. It is recommended to train the next day to ensure the restoration and replenishment of protein, etc.

　　The main ways to intermittent between days are rest and sleep. Through rest and sleep On the one hand, it can accelerate the decomposition and excretion of acidic waste accumulated in the body due to training; on the other hand, through physiological and biochemical effects, it strengthens hematopoietic function, promotes protein synthesis, thickens muscle fibers, proliferates connective tissues in the muscles, reproduces capillaries and lymph glands, etc., thereby making the muscles plump and firm. If you only care about training and ignore intervals, the body will only consume and cannot accumulate, and the result will be thinner and become plagued by injuries.

(Note: Follow the WeChat public platform of Fitness Bar, subscribe to the account to search "Fitness Bar Network" or "Click to scan and follow")

Related recommendations:

The biggest enemy in fitness training - leverage

The misunderstanding of weight loss fitness: Eat less and exercise more, you will lose weight?

3 common misconceptions about weight loss fitness, avoid stepping into the minefield

2 pages in total: Previous page 12 Next page