Incremental training | health-care-&-fitness

Incremental training | health-care-&-fitness 

 Incremental exercise

Is a physical exercise that intensifies over time. An IET is a progressive training test in which certain parameters are set. It includes training start rate, training duration rate, training sequence, and time of each relay. These coordinates can be changed to suit the purpose of the training program or to suit one's abilities. In general, step-by-step training is an easy way to learn information that is beneficial to your health.

Progressive training is widely used during fitness exams, such as the UU test or the so-called beep test. This bib test is a multi-stage fitness test, such as walking back and forth 20 meters until the person breaks down, and is used to determine the maximum amount of oxygen. This test determines how many turns an athlete has made. As the training progresses, the travel distance is reduced by 20 meters.

Effects on the body

Practical results show that when a person does extra training with an intensity of 70 to 80% of their VO2 maximum intensity, when they are used regularly, they have to do a 30 minute training session. Is much higher than the rate obtained. Weight This means that the intensity of training varies from the maximum intensity to the minimum equivalent training for progressive training. The results show that the body's benefit (increase in fitness) from progressive training far outweighs the exercises that stay below maximum intensity.

Cooperation in access to energy

A group of researchers in Brazil discovered that the body's energy-producing system, which exploits air (ie, in the presence of oxygen) overcame the performance of IET progressive training, accounting for about 86% of energy production during exercise. -95 doing. The body's energy production system based on glycogen stores (body carbohydrates) contributes between 5 and 14 to energy production, so its role is considered secondary in the case of progressive training. That case is NMI. Where does the body produce energy during movement? The answer lies in the fact that it is the consumption of fat stored in fat cells that provides energy to the body in the long run (see Energy availability).

Lactate threshold

During progressive training, lactate thrush increases. Lactate is lactic acid whose concentration in the blood increases with the onset of movement when the body's storage depends on the anaerobic gain of energy from glycogen (body carbohydrates). The normal level of lactate in the blood is on average 2 mm / liter, but with work or training exercises, the concentration of lactate in the blood increases and reaches 3 mm / liter. At this moderate workout, the body can get energy not only from its carbohydrate intake but also from the use of lactate. The body can strike a balance between breastfeeding production and consumption during labor. As long as this balance is present, the concentration of lactate in the blood does not increase by more than 3 mm / liter. Elderly and professional athletes ltd. Doctors often offer progressive training. Specifically, try the first lactate threshold (VT1) for adults and the second breathing threshold (VT2) for professional athletes. The lactate threshold, or ventilator threshold, is the point at which the body releases excess energy (oxygen-burning glycogen) into the air, along with energy production as well as non-energy. The body's use of levitate also increases the acidity of the blood due to energy production, so if the concentration of lactate in the blood increases in the elderly or in an untrained person trying 3 mm / liter, they Will lose the ability to move and feel tired. }

For an athlete, he commits to training his body to increase energy use in a balanced production of lactate and glycogen, so that the lactate threshold rises to 4 mm / liter per blood or slightly higher. This is the second respiratory threshold, VT2. With constant effort, the balance between lactate production and consumption is lost, and the concentration of lactate in the blood begins to increase, and at the same time the blood acidity increases and the body begins to lose its consistency and feel tired. Happens and keeps going.

This is why the marathon runner maintains during his course that he runs at the appropriate speed he has previously trained, so that there is a balance between the preparation and consumption of lactates, and the direction towards the end of the race, e.g. For example, three minutes, he can increase his speed to the finish line, and then he needs to rest - and some of them throw themselves to the ground exhausted.

Energy availability profile

Main article: Power availability

The body has different sources of energy for its movement and it works in balance between them. ATP is the movement of muscles. Its molecules are the main engine of muscles. It is formed during food metabolism and is stored in the cells of the body for supply. It absorbs energy while it captures muscle cells. The movement begins with the consumption of a portion of ATP, and the molecules of creatine phosphate are immediately replaced by what is consumed during the effort. Creatine phosphate also plays a role in energy production, but for a limited time (about 3 3 minutes) then the body begins to exploit its glycogen stores, and this glycogen is stored in the muscles and liver. Combustion can produce energy from which we breathe. A portion of glycogen is not oxidized with oxygen but produces energy. This anaerobic energy supply results in the above-mentioned lactate. To make an effort that takes two or three hours, the body uses a shorter period of work (for example, three minutes) which increases the reliance on the use of gully cognac. But the body uses its fat stores at the same time. One and a half to two and a half hours after the start of work, the body reduces its use of glycogen (because glycogen supplies glucose to the brain, kidneys and red blood cells, so it relies on glucose to perform its function). Depending on.) About 40 minutes after starting work, the body's production of its kinetic energy is 90 certified. On burning stored fat, and by which the body can work and try for days and months (body fat reserves are reached) 15 kg 85 kg or more for a fat person to a fat person More.)

Methods and exercise planning

There are many advanced training methods that promote physical fitness. Some of these involve a physical fitness test, and some relate to a test that is below the maximum intensity level, and is sometimes called a "UU test." Progressive training is also used to compile the results of intensive training. One type of step-by-step training involves determining the intensity of training with the so-called "talk test". This speech test is a progressive training test of maximum intensity to minimum and informs the practitioner of the level of training intensity. That is, the trainer helps himself by knowing if the training is taking place at the proper heart rate and the proper intensity of training through his speaking ability so that he can say a complete sentence during the exercise - without any interference. Also, the way to assess the intensity of training when the desire of the training practitioner persists, is to reduce the intensity of training due to fatigue. This method of gradual training depends on the choice of appropriate intensity (such as climbing stairs when lifting weights), provided that he can speak the whole sentence as long as he can speak or without stumbling due to "his". Continues When the training practitioner reaches the point of being unable to speak due to lack of oxygen in his blood, it indicates that the individual has reached this stage of increasing intensity and is required to reduce the intensity of training. Need