Rest time between groups for physical training!

Rest time between groups for physical training!

　　A few days ago I shared the table in the Periodization Training for Sports book (as follows)

　　Someone asked about the rest interval: Why is the intensity of the first zone, training "non-lactic acid anaerobic (Alactic) System)"Where do you need to rest for 2 to 5 minutes?

　　What is the reason?

　　The non-lactic acid anaerobic system (phosphocreatine phosphate system) is an essential energy system that provides all high-speed and high-explosion movements. In a very short (12 seconds) time, burst forcefully in a very fast and very high-intensity manner, the intensity can be as high as 95%, and it is combined with "full" intergroup rest to ensure that the next group can still be performed with the highest intensity.

　　This "full" intergroup rest is very important

　　Because this energy zone mainly relies on the ATP-CP system, there must be sufficient time The system will recover, and this sufficient time is about 2~5 minutes

　　The training method of 5 minutes of rest in 12 seconds of exercise seems very easy at first glance, even a little loose, but this is just an illusion on the numbers. This training can last for 10~30 groups. In order to ensure that each group has the maximum explosive power, sufficient rest between groups is very necessary. This is also a place where many people are prone to make mistakes. They think that athletes have too long and too easy to rest, so they should shorten the rest time and do the next group as soon as possible. Therefore, many coaches will continue to urge them to make athletes pant and be considered good training

　　But this An obvious problem comes, that is, if the athletes do not have enough time to recover between each group, the athlete's next group will not have enough energy for the ATP-CP system. Without this energy, the athlete will be forced to use the energy (lactic acid system) in the next energy area. In this way, the intensity that can be maintained begins to decrease, and the athletes will no longer practice the maximum explosive power, but their ability to resist lactate.

　　Lactic acid training will produce a large amount of lactic acid. If you rest improperly, the athletes will suffer a lot of fatigue, and eventually they will be forced to slow down, reduce the intensity again, and even have to terminate the training. In this way, although the athletes practice very much Tired, but I almost didn't practice the intensity I should practice, and I still don't have the ability to face the challenge of the strongest explosive power on the field.

　　So, sufficient rest time can be said to be the most critical thing. In some cases, athletes need longer recovery time to do the next group with explosive power. The recovery between these groups may be as high as 6 minutes. At this time, in order to maintain quality, it is reasonable to give more than 6 minutes of rest. Moderate massage and stretching during rest time between groups can help recover.

　　As for the rest intervals in other areas, the concept is the same. If you are interested in understanding, you can read "Periodization" Training for Sports (periodized training)》This book

　　Source of Picture: Periodization Training for Sports

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