When you decide to start playing sports, the first problem you face is too much information. And now, as a beginner, it’s difficult for you to choose a sport, load and duration of training. But do not be sad, I will help you in everything.
How to choose a training system
First of all, you need to decide what results you want to get. For example, to lose 6 kg before the summer, pump up the ass, like a Kardashian, etc. But when you set a goal, take into account your state of health and parameters, first of all, these are:
- the weight
- body type
- the presence of chronic diseases
Next, you should decide how often and how long the workouts will last. You need to monitor how your body will cope with the load, how long it will take to recover. On average, in humans, muscles may ache for 1–2 days.
Then choose the best way to practice. With the interval system, low-intensity and high-intensity exercises alternate. This technique is suitable for those who are going to switch to strength training in the future.
The circular technique is aimed at quickly performing exercises in several approaches, so the whole emphasis is on a specific muscle group. If you chose the stomach, then all the exercises are only for him. Legs, it’s worth swinging next time.
But most often people choose a mixed type, combining cardio with strength exercises. It is with such a system that you should start when you want to make sports regular. But those who have heart problems should first of all consult a doctor about cardio exercises, because this can aggravate their disease.
For beginners, at first, 2–3 workouts per week will be enough. If you wish, you can sign up for a gym where the trainer will select all the exercises personally for you. But also in PlayMarket and AppStore there are many applications in which you can choose a workout from those offered or create it yourself.
I will not write about the benefits of specific exercises, because the human body is an amazing, complex organism, and we cannot always predict with 100% accuracy its reaction to training loads and stresses. But let’s discuss some of the ways in which you can control the level of stress during classes.
The classic 10% rule states that you should never increase your subsequent training load by more than 10%. For example, if you run 5 km in one training session, then in the next training session you should not run more than 5.5 km. In general, this rule is just right for beginners, because if high-level athletes follow it, they will quickly reach the limit.
The 80/20 rule
The 80/20 rule relates more directly to training load, and applies mostly to endurance sports. It states that 80% of the load should be performed at low or moderate intensity, and 20% at high intensity.
General burden of life, work and stress
This is something that many people do not always take into account when evaluating training progress and load. General life and work stress can greatly affect a person’s well-being and is probably the main factor separating professional and non-professional athletes. If you work 50 hours a week trying to meet deadlines by the end of the month, it will negatively impact your ability to recover. For athletes, this is fraught with the fact that they can lose energy, get sick or even get injured because their body cannot cope with the load. However, there are some handy tools that can take this into account and help prevent relapse.
With the advent of smartwatches and other technologies, there are some great tools that allow an athlete to control their training load on their own.
Self-reports — a popular way among athletes and coaches to record the perceived load of a workout. At the end of each session, athletes rate the intensity of their exercise on a scale of 1 to 10. The intensity of the workout is multiplied by the duration (in minutes) to get a training load score. Athletes and coaches evaluate this load on a weekly and monthly basis to avoid burnout or health problems in their athletes.
This form of control is useful for you, first of all, because you can track your condition throughout the entire period of playing sports. By the way, the use of gadgets makes this task very easy. You can wear fitness bracelets or download a tracker to your phone. They will show heart rate, number of steps, calories burned and more. This is generally enough for beginners.
Fortunately, modern women can do everything: to be a happy mother and to charm men with their beauty. And Liza will be happy to help you with this.