Independently assess the results of training is very difficult. Often fitness lovers complain about themselves and do not fully expose themselves, or, on the contrary, try too hard and end up doing more harm than good. To find a middle ground between these two extremes, one must learn to evaluate training not only emotionally, but also virtually.
How should not be
After exercise, you should not feel completely broken. We reserve immediately that this does not apply to fitness beginners who are trying to immediately evaluate the first week of classes. To properly assess the effectiveness of training, you need after they have entered your habit, or after you have long been engaged in some type of active activity, and then you decided to try something new and change courses. Beginners after the first week of training can really feel broken, but already in the second week it usually passes.
If after class you sleep badly and intermittently feel deprived of strength and so tired that you do not want to do anything, it means that you are overworked. Underloading is more difficult to recognize, because even a small activity has a good effect on well-being, but now we learn how to determine it.
Pulse and difficulty
The easiest way is to determine the level of perceived load by the heart rate. Unfortunately, the method of determining the difficulty on a ten — point scale does not work very well-an experienced coach must be attached to it. Very often we underestimate ourselves and put the level of difficulty of the exercise, for example, to 8 out of 10, while the outside coach will easily notice that it is only 5 out of 10-and you are able to cope with it much better. But if you work with a professional trainer, as in the fitness Center Fresh Fitness in the lakes, then you do not need to know the effectiveness of training yourself-it will determine.
Find out your usual heart rate with a heart rate meter or monitor. Heart rate monitors are often on popular simulators, so it’s not burdensome to buy additional equipment. There are many formulas for knowing the maximum permissible heart rate, and many of them require calculations. As a rule, on good simulators there are clues to how to calculate the level of effective load on the pulse for your age. The simplest (and imperfect) formula is to subtract your age from the number 220 if you are a man and 226 if you are a woman. The figure obtained is your maximum possible pulse during training, which is not recommended at all. It is best to work between 60 and 70% of this number.
Muscles
Even if we do not participate in strength training, but in any other kind of fitness, it primarily affects our muscles. Well-developed muscles guarantee us the success of training. Therefore, it is on them that you can understand how hard you worked today. On the peephole in front of the mirror, you probably will not determine it. So there are two good ways to find out how your muscles worked today. Of course, it is worth checking only those muscle groups that were actively involved in training.
The first method is physical. Smell them. Tense muscles swell slightly, very often this process is accompanied by a burning sensation, and after a few hours-relaxed fatigue.
The second method is visual. Take a picture of the necessary muscles before training, and then – after. Just in the mirror the difference is not visible, but in the photo — obvious.
Recovery
If you think that you are able to try too much and train until complete exhaustion, try to track how quickly you recover your breathing and heart rate after moderate intensity exercise. If it takes more than a minute, then you can recycle.
After training
Appetite, sleep and euphoria are three pleasant factors that testify to a good practice of sports.
Appetite does not come during meals, but right after exercise. This is a logical process — the muscles worked hard and” ate ” a reserve of sugar from our fatty deposits, now the body needs to compensate for losses. Try to eat properly. But if you do not want to eat, most likely, you have malfunctioned.
A restful sleep with a fast sleep is especially noticeable after evening workouts. After the morning, of course, no one falls exhausted on the desk, falling asleep without sleep. However, even in the evening with morning training it will be easier and faster to fall asleep.
Finally, we feel an excess of energy, lightness and pleasure after some time of training during the day. For this it is worth saying Thank you to hormones. A good workout allows you to release pleasure hormones, which give us vigor and ease. For too little training, they do not have time to stand out, and with too exhausting training, they simply do not cope with the level of fatigue of the body.
Fresh Fitness-The fitness Club of the Vyborg region-wishes you all pleasant workouts! Come and exercise in our gym and learn with the coaches how to make exercise enjoyable and effective.
Fitness and health 