Having established the necessary frequency of work outs needed to achieve your own peak performance in sports, the task is now to determine how intensive each session should be. In fact, the intensity for different session may differ from session to session. Sometimes, one session maybe very intense to stimulate maximal growth, whereas the next session can be extremely light to allow for rest and recovery of the muscles and cells. It is important to cater the intensity of your training sessions to what is required and also what your body can handle. A professional adult sportsman might be able to handle the most intensive work out, but the same work out intensity might not apply to school athlete. It is best to work with an experienced coach or expert when planning trainingintensity.
Broadly speaking intensity of training can be conducted in the following ways
a. Heart Rate based Training
For any age group, there is a way to calculate the estimated maximal heart rate of an athlete. Physiologists have long agreed that the formula for this is to subtract your age from 220. That would give you your estimated maximal heart rate. The figure 220 has been derived from studies and experiment conducted over a lengthy period of time. Basically, it is the maximal heart rate of an infant at birth. As you can see, the older one gets, the lower your maximal heart rate. Once you have rough estimate of your maximal heart rate, you can than peg your training intensity to your heart rate to maximize gains from your training. So if you want to exercise at70% intensity, your will have to ensure that your exercise raises your heart rate and maintain to 70% of maximum.
Let's take the example of a 20-year-old cyclist wanting to ride 50 mile at 70% intensity. For this cyclist his estimated maximal heart rate would be 200. 70% of 200 will be 140. For his 50 mile ride, he will have to ensure that his heart rate hits 140 beats per minute for the duration of his ride. Your question now might be how can he measure and ensure that his heart rate is at 140 for the entire 50 mile ride. There are a few ways to measure your heart rate during training. Use a heart rate monitor that can be worn around your chest while training. The reading is taken from a wrist watch which is part of the accessory of the heart rate monitor. This is a fairly accuratemeasuring instrument. A more practical approach is to measure your pulse rate over 10 seconds and than multiply that figure by 6, which will give you your heart rate for beats per minute. However, this method cannot be done continuously. The athlete would have to rely on the occasional measurement and rely on his own feelings to gauge the intensity level of the training.
b. Breathing-Rate based Training
Tracking your breathing rate is also a good way to ensure that your training intensity is up to the required standard to achieve peak performance in sports. There is a very simple and universal way to measure your breathing when exercising. As you are exercising, when you reach the point where you can barely hold a conversation with your training partner, you have reached 70%intensity of training. At that point, your body systems have probably reached a point where the entire oxygen uptake, energy expenditure is needed more Vietnam to fuel your exercise intensity. From this point on, it is not difficult to raise intensity levels to 80%, 90% and even 100%. If you want to measure exact breathing rate and use it to gauge exercise intensity, than this could be done similarly as measuring your heart rate over 10 seconds and than multiplying by 6. Do the same for breathing rate. Count the number of breathes taken in 10 seconds and than multiply by 6 to get your breaths per minute.
c. Volume based Training
Volume of training refers mainly to mileage done in a session. Mileage here often refers to aerobic activities like running, cycling, swimming,aerobics, skipping, hopping, low resistance weight training, etc. All this volume training is to be done at 60-70% of maximal aerobic intensity to stimulate growth. Time is not a factor. The focus here is to ensure that activity is continuous over a prolonged period of time. The intensity of training is measured by the volume of exercise done. How many miles do you run? How many steps vital for athletes lock volume based training to improve aerobic endurance for peak performance in sports.
d. Repetition Based Training
By repetition based training, we mean to plan and run your training using sets and repetitions to stimulate growth. The intensity of training here can be measured in terms of having more sets and repetitions included in training.For example, coaches can plan for many sets, and subsequent repetitions increase the numbers to increase intensity of training. In any given training work out, the athletes can perform a pre-determined number of exercises. Each exercise will require certain number of sets and repetitions to be completed in order to gain objectives for peak performance in sports. Again, the direction set by the coaches is important. Each session with its exercises, sets and repetitions must have objectives.
e. Recovery based Training
Determining the recovery periods and frequency during a training session can also be used to determine the intensity of training. In a low-intensity work out, the number of recovery intervals and duration of each recovery could be lengthy. This low-intensity workouts are man for beginning athletes, or they can be done during off-season phase where the aim is to just retrieve or cross train. When the fitness levels of athletes are higher or when greater improvement in peak performance in sports is needed during the in-season, then recovery periods can be cut down to have a higher intensity training session. Again the inputs from the training programme and coaches are crucial. During different periods of the season, different intensity of training are called for, and recovery periods and duration can be used to set intensity level.
f. Speed Based Training
FITT-Intensity of Training Interested This:
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