Training intensity

High intensity training is the best way to build powerful, beautiful and sculpted muscles.

What is high intensity training? This is the execution of an exercise until it occurs in the involved muscle. moment of powerlessness - a feeling of short-term muscle weakness that occurs when it is temporarily no longer possible to perform the next repetition technically correct.

It has been scientifically established that the greatest number of muscle cells are recruited during high-intensity exercise. Our muscles contain thousands of muscle fibers. Low-intensity exercises involve only 10 - 20 percent of them. Exercise is another matter high intensity — allow us to use our fibers to the maximum.

Body-building – the process of building your body is a controlled, premeditated, purposeful matter. The main advantage of an experienced athlete is his ability to use several final, most painful, but at the same time the most effective repetitions. To achieve the greatest results and, accordingly, progress in training, you need to acquire the skill of tolerating pain and overcoming burning sensation in the muscles.

The intensity of the motor load is characterized by the strength of the impact at each given moment, the intensity of the functions, the one-time amount of effort, etc. The total load of several physical exercises (or activities as a whole) can be determined by the integral characteristics of its volume and intensity in individual exercises (or activities).

Intensity of motor load largely determines the magnitude and direction of the impact of training exercises on the athlete’s body. By changing the intensity of physical activity, one can promote the mobilization of certain energy suppliers, intensify the activity of functional systems to varying degrees, and actively influence the formation of the basic parameters of motor skills, as well as techniques of various sports. For example, with different intensity of local exercises involving small volumes of muscle mass, a fundamentally different increase in peripheral (local) endurance is noted.

1. maximum anaerobic power, corresponding to the highest rate of energy conversion in the alactic anaerobic process;
2. power of depletion, at which the greatest intensification of anaerobic glycolysis is noted;
3. critical power at which the highest rate of anaerobic formation is achieved;
4. threshold power, at the level of which the anaerobic threshold is localized; this power is usually 80% of the critical power.

Indicators of load intensity are equally varied: the speed of performing cyclic exercises, the number of elements (combinations, approaches) performed per unit of time, the average weight of the barbell, etc. The intensity of motor loads has a certain impact on both the rate of adaptation and their consolidation.

If the intensity of the impact is at the lower limit of the effective zone (extensive loads), then the corresponding motor abilities develop relatively slowly, but continuously and reach a high degree of strength. An educational and training process of this kind, first of all, improves the ability to “load up”, and also increases the existing basic level of performance (intensive loads give a relatively rapid increase in achievements). However, the adaptations achieved are less stable and must constantly be supported by large extensive loads.

Impact intensity should be carefully selected not only from the standpoint of functional and morphological adaptations. It is also necessary to take into account the technical level of the exercises. The intensity of the loads should only be such that the accuracy of the movements would be ensured.