How to Choose a Load for Training: Tips That Work

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.

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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:

• become
• age
• the weight
• growth
• 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.

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10% rule

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.

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Training monitoring

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.