Abstract on the topic: Types of physical activity and their intensity

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Introduction

In recent years, the question of modern ways and methods of strengthening physical and mental well-being has been increasingly raised. This is mainly due to the fact that today, in the age of technological progress, when the decline in the level of population health is becoming more and more obvious, there is an increase in mental stress and, as a result, a decrease in physical activity. Physical education and sports play an even more important role. There is no doubt that an oversaturated emotional background sufficiently reduces the level of health and well-being of students and traumatizes their psyche. In this regard, of particular importance is the introduction of health education technologies into the educational process, the development of special health programs that can reduce the physiological and psychological costs of adaptation and ensure the formation of sustainable attitudes towards a healthy lifestyle.

The most important factor in a healthy lifestyle is health-improving physical education. Its main goal is the comprehensive development of the body, its recovery after fatigue from various physical and mental stress, maintaining health and a positive emotional state.

The principle of health-improving orientation is one of the main ones in physical education; its main meaning is to achieve the maximum health-improving effect from physical activity. Despite the apparent simplicity of this principle, in practice its implementation is fraught with certain difficulties. This is due to the fact that planning physical education programs includes material that reveals only those educational goals in accordance with which it is necessary to teach motor actions and develop physical qualities. Therefore, the content of training and methodological approaches do not adequately reflect the principle of health-improving orientation, thereby limiting the use of health-improving physical education in the process of physical education and self-education.

Exercise stress. Types

Physical activity is the degree of impact on a person, which is associated with an increased level of functioning of the body compared to a state of rest.

A distinction is made between internal and external load. Internal stress is characterized by morphofunctional changes in the body under the influence of stress. External is determined by the quantitative characteristics of the work performed (intensity and volume). The load can be standard or variable. The first is the same in its external parameters at any time, the second changes during the exercise. The total load of several physical exercises (or exercises as a whole) can be determined by the integral properties of their volume and intensity in individual exercises (or types of activity). There is an inverse relationship between measurements of exercise volume and intensity.

The load can be continuous or intermittent (intermittent). In the first case, there are no rest periods during the exercise; in the second, there are no rest periods between repetitions of the exercise, which ensure restoration of the person’s level of performance. Depending on the phase of recovery, the following exercise is performed.

All types of physical activity are separated.

• Depending on the load size - large (maximum), significant (almost maximum), medium, small;
• In accordance with their character - in training and competitions, specific and non-specific;
• In the nature of training and competitions, in the nature of specific, non-specific training and competitions; in the direction of individual motor skills (speed, strength, coordination, endurance, flexibility) or their components that improve coordination of movements, components of mental training or tactical skills, etc.;
• In coordination complexity: performed under stereotypical conditions that do not require significant mobilization of additional coordination skills and are associated with movements with high coordination complexity;
• Mental stress - in a more tense and less tense state, depending on the requirements for the mental abilities of athletes.

One of the main problems of physical training is the choice of the appropriate optimal load. They can be determined by the following factors:

• Rehabilitation after all types of diseases, including chronic ones;
• Restorative and relaxation activities to relieve mental and physical stress after work;
• Maintain existing fitness levels;
• Improved physical fitness. Development of the body's functional capabilities.

Types of sports and physical activity[edit | edit code]

See: Types of physical exercises
All types of physical activity are divided according to the magnitude of the load, among which there are large (maximum), significant (near-limit), medium and small. The listed degrees of intensity of loads correspond to different levels of sports qualifications: top-class athletes (Olympic champions and world champions), international masters of sports, masters of sports, dischargers, then - persons engaged and not engaged in physical culture and, finally, those who resort to therapeutic physical education for the purpose of rehabilitation of certain body functions with the help of dosed physical activity. However, at each level there are limits to its capabilities that limit a person’s physical performance. It should be borne in mind that factors limiting performance depend on the type of physical activity, which can be divided in accordance with the classification of sports into six main groups.

1. Cyclic sports

(running disciplines of athletics, swimming, cross-country skiing, cycling, short track, speed skating, rowing, kayaking and canoeing, etc.). They require a predominant manifestation of endurance, since they involve repeated repetition of stereotypical cycles of movements. These activities cause the expenditure of large amounts of energy.

2. Speed ​​and strength sports

(all athletics jumps and sprint distances, throwing, weightlifting, etc.). A distinctive feature of these types is explosive, short-term and very intense physical activity. In most cases, speed abilities depend on genetic determinants and are poorly amenable to both training and the influence of medications.

3. Combat sports

(fencing, all types of wrestling, boxing, martial arts, etc.). A characteristic feature of energy expenditure in martial arts is the inconsistent, cyclical level of physical activity, depending on the specific conditions of competition and sometimes reaching very high intensity.

4. Sport games

(hockey, football, etc.). They are characterized by a constant alternation of intense muscular activity and rest (at moments when athletes are not directly involved in game episodes). In addition to endurance, coordination of movements and mental stability are of great importance.

5. Difficult coordination sports

(figure skating, ice skating, sailing, equestrianism, freestyle, rowing slalom, gymnastics, diving, shooting).

Complex types of physical activity are based on the finest elements of movement, which require significant endurance and attention. At the same time, physical activity varies widely. For example, to make a difficult jump, a lot of explosive force is required, and when shooting you need to be able to concentrate and reduce tremors.

6. All-around and combined sports

(modern pentathlon, track and field decathlon and heptathlon, triathlon, biathlon, etc.). This category of sports is characterized by a combined structure of movements that combine work of a cyclic and acyclic nature.

In accordance with other classifications, groups of sports are distinguished in which the activities of athletes are of the nature of abstract-compositional thinking (checkers, chess). These types of physical activity require a special approach when restoring and maintaining both intellectual level and physical fitness.

Motor (physical) qualities

athletes specializing in sports of different types are divided into speed abilities, flexibility, strength, coordination abilities and endurance.

Under speed abilities

the athlete understands the complex of functional properties that ensure the performance of motor actions in the minimum time. There are elementary and complex forms of manifestation of speed abilities.

Elementary forms

manifest themselves in the latent time of simple and complex motor reactions, the speed of performing an individual movement with little external resistance, and the frequency of movements.

Complex forms

manifestations of speed abilities in complex motor acts, characteristic of training and competitive activities in various sports, are ensured by elementary forms of manifestation of speed in various combinations and in conjunction with other motor qualities and technical skills.

Flexibility

— morphofunctional properties of the movement apparatus and support, which determine the amplitude of the athlete’s movement. The term “flexibility” is more suitable for assessing the total mobility in the joints of the whole body. When we talk about individual joints, it is more correct to talk about their mobility (mobility in the ankle joints, mobility in the shoulder joints, etc.).

There are active and passive flexibility. Active Flexibility

- this is the ability to perform movements with a large amplitude due to the activity of muscle groups surrounding the corresponding joint.
Passive flexibility
is the ability to achieve the highest range of motion as a result of external forces. Passive flexibility indicators are always higher than active flexibility indicators.

Under force

a person should understand his ability to overcome resistance or counteract it through muscle activity.

Strength can be manifested in an isometric (static) mode of muscle work, when under tension they do not change their length, and in an isotonic (dynamic) mode, when tension is associated with a change in muscle length. In the isotonic mode, there are two options: concentric (overcoming), in which resistance is overcome by tension of the muscles while reducing their length, and eccentric (yielding), when resistance is counteracted while simultaneously stretching and increasing the length of the muscles.

The following are the main types of strength qualities:

: maximum strength, speed strength and strength endurance.

Under maximum force

one should understand the highest capabilities that an athlete is able to demonstrate with maximum voluntary muscle contraction. The level of maximum strength is manifested in the magnitude of external resistances that the athlete overcomes or neutralizes with full voluntary mobilization of the capabilities of the neuromuscular system. Maximum human strength should not be identified with absolute strength, which reflects the reserve capabilities of the neuromuscular system. As research shows, these capabilities cannot fully manifest themselves even with extreme volitional stimulation, but can only be detected under conditions of special external influences (electrical stimulation of muscles, forced stretching of extremely contracted muscles). Maximum strength largely determines athletic performance in sports such as weightlifting, athletics throwing, jumping and sprinting, various types of wrestling, and artistic gymnastics. The role of maximum strength is quite significant in sprint swimming, rowing, speed skating, and some sports games.

Speed ​​Force

is the ability of the neuromuscular system to mobilize functional potential to achieve high performance in the shortest possible time. Speed ​​strength has a decisive influence on results in sprint running, sprint swimming (50 m), cycling (track, sprint and standing 1000 m round), speed skating sprint (500 m), fencing, track and field jumping, various types of wrestling, boxing. Speed ​​strength should be differentiated depending on the magnitude of the manifestations of force in motor actions, which place different demands on the speed-strength capabilities of the athlete. The high-speed force manifested under conditions of sufficiently large resistances is usually defined as explosive force, and the force manifested under conditions of counteracting relatively small and medium resistances with a high initial speed is usually considered the starting force. Explosive strength can be decisive when performing an effective start in sprinting or swimming, and starting strength can be decisive when performing strikes in badminton, boxing, injections in fencing, etc.

Strength endurance

- this is the ability to maintain fairly high physical activity for a long time. The level of strength endurance is reflected in the athlete's ability to overcome fatigue, to achieve a large number of repetitions of movements or prolonged application of force against external resistance. Strength endurance is one of the most important qualities that determines the result in many types of cyclic sports competitions. This quality is also of great importance in gymnastics, various types of wrestling, and alpine skiing.

In the structure of an athlete’s coordination abilities, first of all, one should highlight the perception and analysis of one’s own movements, the presence of images, dynamic, temporal and spatial characteristics of the movements of one’s own body and its various parts in their complex interaction, understanding of the assigned motor task, the formation of a plan and a specific method of performing the movement . With all these components, effective effector impulses of muscles and muscle groups that need to be involved in highly effective movement execution from the point of view of coordination can be ensured. An important factor determining the level of coordination is also the operational control of the characteristics of the movements performed and the processing of its results. In this mechanism, a special role is played by the accuracy of afferent impulses coming from the receptors of muscles, tendons, ligaments, articular cartilage, as well as the visual and vestibular analyzers, and the efficiency of their processing by the central nervous system.

Considering muscle-joint sensitivity as the most important prerequisite for the effectiveness of afferent impulses, it should be noted the selectivity of its formation in strict accordance with the specifics of sports and the technical arsenal of a particular athlete.

The level of coordination abilities largely depends on motor (motor) memory - the ability of the central nervous system to remember movements and reproduce them if necessary. An important factor that determines the level of coordination abilities is effective intra- and intermuscular coordination. The ability to quickly activate the required number of motor units, ensure optimal interaction between synergistic and antagonistic muscles, and a quick and effective transition from muscle tension to relaxation are inherent in qualified athletes with a high level of coordination abilities.

The most important element of an athlete’s coordination abilities is the perfection of the mechanism of neuromuscular impulse transmission, which provides for the possibility of increasing the impulse of motor neurons, recruiting additional motor neurons - in some cases, reducing the impulse of motor neurons, reducing the number of motor neurons sending impulses - in others.

Endurance is the ability to effectively perform physical activity, overcoming developing fatigue. In its most general form, fatigue is characterized as a reversible disruption of physiological and biochemical homeostasis, which is compensated in the post-exertion period.

Endurance is measured by time and directly depends on the intensity of the load performed. The level of endurance development is determined by the energy potential of the athletes’ body and its compliance with the requirements of the sport. Endurance is divided into general and special, training and competitive, local, regional and global, aerobic and anaerobic, alactic and lactate, muscular and vegetative, sensory and emotional, static and dynamic, speed and strength. The specifics of the development of endurance in a sport should be based on an analysis of the factors that limit the level of manifestation of this quality in competitive activity, taking into account the requirements for regulatory and executive bodies.

In sports physiology, the term “endurance” includes two separate but interrelated concepts - muscular and cardiorespiratory endurance, the meaning of each of which varies in different sports.

Muscular endurance

especially common among runners. It is expressed in the ability of an individual muscle or group of muscles to withstand a load for a long time - repeated (running) or static (weightlifting, wrestling). In this case, muscle activity can be rhythmic or repetitive (boxing) or static (wrestling). Muscular endurance is closely related to muscle strength, anaerobic and aerobic performance. Muscular endurance can be studied both statically and dynamically, using free weights and isokinetic devices in a bench experiment. An indicator of static endurance is the time during which an athlete can hold a certain mass, and it is associated with absolute muscle strength. An indicator of dynamic endurance is the number of repetitions performed with a certain resistance for a certain time. Speed-strength endurance of the arms is assessed by performing five minutes of maximum muscular work. The recorded indicators make it possible to calculate the mechanical power of work and the power of a single movement.

Cardiorespiratory endurance

is associated with the body’s ability to withstand long-term cyclic loads and characterizes the capabilities of the entire organism as a whole.
This type of endurance is typical for runners, cyclists, and swimmers who cover long distances at relatively high speeds. Cardiorespiratory endurance depends on the development and functioning of the cardiovascular and respiratory systems and is characterized by the aerobic capabilities of the body. When stress testing this type of endurance, a continuous, stepwise increasing load without rest intervals is used, at which cardiorespiratory indicators reach a steady state at each step. To carry out tests under bench experimental conditions, a bicycle ergometer or treadmill is used. Tests with pharmacological markers
Taking into account the above, tests with cardiovascular drugs were developed and tests were evaluated that affect cardiorespiratory endurance (Karpman et al., 1983). These drugs affect the conductivity (KCl, amyl nitrite) of impulses in the Hiss bundles, the coronary vessels and the autonomic nervous system (atropine, anaprilin, inderal).

According to the principle of pharmacological testing, these tests are usually divided into load and switch-off tests. Load tests include tests in which the pharmacological drug used has a stimulating effect on the physiological or pathophysiological mechanism being studied.

In various sports, endurance is determined by the same physiological and biochemical mechanisms, which need to be analyzed when studying individual types of sports loads and the effect of various drugs on their tolerance. Test procedures used in practice should provide an assessment of the indicators of endurance (performance) and bioenergetic capabilities of an athlete under standard conditions of a laboratory experiment and quantify the degree of implementation of these indicators in the specific conditions of competition in individual sports. In the practice of monitoring the development of endurance in athletes, standardized ergometric tests are now widely used, allowing one to obtain quantitative estimates of performance or power, aerobic and anaerobic capabilities.

Along with recording ergometric indicators of endurance, direct measurements of the bioenergetic parameters of power, capacity and efficiency of aerobic and anaerobic capabilities are important in the selective assessment of individual components of this quality. As is known, the functional capabilities of an athlete depend to a large extent on his aerobic and anaerobic performance. Aerobic performance is determined by a number of factors that ultimately contribute to the fastest delivery of oxygen to tissues and its efficient use. The main indicator of the effectiveness of the cardiorespiratory system is the maximum oxygen consumption (MOC or V02max) - the greatest amount of oxygen that a person is able to consume within one minute or the maximum intensity of its utilization in the event of an extremely debilitating load.

During intense muscular activity, at a certain stage, a discrepancy occurs between the oxygen demand of the working muscles and its delivery. Under these conditions, oxygen-free (anaerobic) energy supply pathways are activated. The accumulation of under-oxidized metabolic products (metabolites of carbohydrate and lipid metabolism) leads to disruption of the acid-base state of the blood, a decrease in the capacity of buffer bases and blood pH. Elimination of acidic metabolites is associated with increased oxygen consumption during the recovery period. This excess amount of oxygen consumption, compared to the resting level, is called total oxygen debt (OD), therefore the value of OD is determined by the number of metabolites of anaerobic metabolism. An athlete’s anaerobic performance depends both on the ability of tissue systems to generate energy under hypoxic conditions, and on the athlete’s ability to continue working during critical changes in the pH of the body’s internal environment. Of the most valid physiological and biochemical indicators that serve as estimates of the power, capacity and efficiency of aerobic and anaerobic processes, first of all, direct measurements of MIC, CD, maximum accumulation of lactic acid in the blood, and the greatest shift in blood pH should be pointed out.

Source:

Volume and intensity

The most important parameters of physical activity are its intensity, duration and frequency, which together determine the volume of the training load. Each of these parameters plays an independent role in determining the effectiveness of training, but their relationship and mutual influence are equally important.

The influence of the load is determined by its volume and intensity. Load volume is the duration of exposure of the human body to the load. Intensity is the force of the load, characterized by the tension of functions, unit effort, etc.

The most important factor influencing the effectiveness of training is the intensity of the load. If this parameter and the initial level of functional readiness are taken into account, the effect of duration and frequency of training may not play a significant role in some border areas. In addition, the importance of individual training parameters largely depends on the choice of parameters by which training effectiveness is assessed.

For example, while the increase in maximal oxygen consumption is largely dependent on the intensity of training, the decrease in heart rate during submaximal test loads is largely dependent on the frequency and total duration of training.

Optimal threshold loads also depend on the type of training (strength, speed and power, endurance, game, technique, etc.) and its nature (continuous, cyclic or repeated interval). For example, increases in muscle strength are achieved by training with high loads (weight, resistance) with relatively low repetitions in each workout. An example of a progressively increasing load in this case is the maximum repetition method, i.e. the maximum load that a person can repeat a certain number of times. The optimal number of repetitions is between 3 and 9, and as the workout progresses, the weight is increased to maintain this number around the threshold stress level. The threshold load in this case may be a weight (resistance) value that exceeds 70% of the voluntary maximum strength of the muscle groups being trained. In contrast, endurance is improved by training with high repetitions at relatively low loads. When training for endurance, determining the threshold load requires taking into account the intensity, frequency and duration of the load, as well as its total volume.

Exercise is directly related to the consumption of the body’s “working potential” (energy resources) and fatigue. The latter is inevitably associated with rest, during which stressful recovery processes take place. Thus, fatigue from workload leads to recovery and increased productivity.

Black hole in training

Physical activity, usually of the cyclic type, at a heart rate at a level of 75 to 85% of the maximum (conventionally from 150 to 170) is a “black hole” in training, i.e. essentially an ineffective waste of time. The fact is that with such a pulse, effective glycolytic metabolism is already activated (glycogen stored in the athlete’s muscles and liver is consumed), and fat consumption (the so-called lipid metabolism) is reduced, but at the same time this is not enough for full functional training. At the same time, the athlete’s feelings are as follows: on the one hand, he feels that he is “training”, on the other hand, he feels “tolerably hard.” That is why most inexperienced amateur athletes spend maximum of their time on this physical activity, and this is very ineffective in terms of results.

You need to either conduct long workouts at a lower heart rate, which will strengthen the capillary system and develop lipid metabolism, or, on the contrary, go to higher heart rate zones or strength physical activity.

Signs of fatigue

Excessive loads lead to fatigue, which manifests itself in a temporary decrease in performance. A distinction is made between mental and physical fatigue, but this classification is very relative.

Often the term "fatigue" is used as a synonym for the word "fatigue." However, tiredness is not always synonymous with tiredness.

Exercise done with purpose and interest produces positive emotions and less fatigue. Conversely, fatigue occurs earlier when there is no interest in the exercise, although there are no signs of fatigue.

Mental fatigue is characterized by a decrease in mental productivity, weakening of attention, etc.

Physical fatigue is manifested by impaired muscle function: a decrease in speed, intensity, coordination and rhythm of movements. Insufficient rest or excessive exercise over a long period of time leads to overwork (chronic fatigue). To avoid excessive fatigue, it is necessary to normalize the daily routine: Eliminate sleep deprivation, reduce workload, properly alternate between activities and rest. The following table can be used to determine, based on external signs of fatigue (muscle tension or contraction), whether physical activity is appropriate for a person's health and fitness level.

What are the benefits of physical activity for the heart?

Physical activity maintains and improves health: has a positive effect on cognitive function, sleep, reduces the risk of depression and anxiety, helps maintain a normal weight and improves quality of life. And, most importantly, it improves heart function and prolongs life: as we wrote in the article “How Diet Impacts Heart Health,” cardiovascular disease (CVD) is one of the leading causes of death in the world.

How exactly movement helps the cardiovascular system:

• Prevents the development of atherosclerosis: by reducing body weight, blood pressure and cholesterol levels in the blood are normalized, insulin sensitivity is improved and the risk of developing type 2 diabetes is reduced.
• Prevents thrombosis.
• Improves the function of the endothelium lining blood vessels - the synthesis of nitric oxide and its bioavailability increases, the balance of oxidants and antioxidants in the vascular wall improves. Nitric oxide, an important molecule for the cardiovascular system, is responsible for the tone of the vascular wall, prevents platelet activation, and prevents leukocytes from sticking to the inner surface of blood vessels.
• It has anti-inflammatory, anti-ischemic and antiarrhythmic effects.

At the cellular level, regular exercise helps optimize energy use and increases resistance to oxidative stress.

It is thanks to these effects that those who move enough are less likely to suffer from heart attacks and strokes, arterial hypertension, less likely to die from cardiovascular diseases, live longer and have a higher quality of life.

Unfortunately, only 19% of women and 26% of men move enough. A sedentary lifestyle is widespread: one in four people in the world exercise less than they should, and this figure is growing.

Rest

Rest can be active, passive, or a combination.

Passive rest is relative rest, the absence of active physical activity.

Active rest is when you perform the same or other exercises at a lower intensity in between. Active rest, under certain conditions, provides a better restorative effect than passive rest.

Combined rest is a combination of active and passive rest during a break.

Types of rest intervals

The intervals between classes depend on the level of training load. They are designed to ensure full restoration of performance to baseline or to the supercompensation (overcompensation) phase. Training in the phase of incomplete recovery is not allowed for amateur athletes, since a person’s adaptive capabilities are limited. The greater the training load, the longer the rest periods should be. For 3rd load training at medium loads (30-60 min), a rest interval of 48 hours ensures complete restoration of function. At low loads (15-30 minutes), recovery is completed within a few hours, so training can be done 5-6 times a week. However, daily running with short load intervals, for example, is less effective, since it causes significantly fewer functional changes in the body.

There are three types of intervals: ordinary, hard and extreme. The effect obtained at one or another interval is not permanent. It changes depending on the total load specified by a certain method. On the other hand, depending on the characteristics of the established rest intervals, the effect of both a single load and the entire exercise varies significantly.

How to exercise without harming your heart

Consult your doctor before starting to exercise if you have not exercised for a long time or have never exercised. If you have heart disease or risk factors for it, your doctor may recommend an exercise tolerance test.

Start training gradually. For example, do the exercises at a slow pace or only for a few minutes. Over time, you can increase the intensity and duration. Warm up before your workout and cool down after.

Stop exercising and contact your doctor immediately if you experience any of the following symptoms during exercise:

• pain, tightness, heaviness in the chest, arms, throat, jaw, or back;
• nausea or vomiting;
• a feeling of “fluttering” of the heart or a very rapid heartbeat;
• severe dizziness, weakness, fatigue;
• inability to catch your breath;
• pain in the joints, legs, heels or calf muscles (this is not an emergency, but it is also better to consult a doctor about it).

Use household activities if you find it difficult to find time for a full workout:

• take the stairs instead of the elevator;
• park further from your destination or get off one stop earlier than yours on public transport;
• take a longer route when going somewhere;
• spend your free time actively, choose outdoor games;
• get a pet that needs to be walked;
• clean the house yourself.

The health of your cardiovascular system and other body systems depends on whether you move enough. There are no pills, supplements, devices or techniques that can take the place of movement, so take every opportunity to move.

Author: Ksenia Benimetskaya, cardiologist, nutritionist, Ph.D.

Literature

1. The Physical Activity Guidelines for Americans, JAMA, 2022 2. Strength training for health in adults: Terminology, principles, benefits, and risks — UpToDate 3. The benefits and risks of aerobic exercise — UpToDate 4. Exercise-induced oxidative stress: cellular mechanisms and impact on muscle force production, Physiol Rev, 2008 5. Worldwide trends in insufficient physical activity from 2001 to 2016: a pooled analysis of 358 population-based surveys with 1·9 million participants, Lancet Glob Health, 2022 6. Recommendations on physical activity, Sekta 7. Resistance training and executive functions: a 12-month randomized controlled trial, Arch Intern Med, 2010 8. Different modalities of exercise to reduce visceral fat mass and cardiovascular risk in metabolic syndrome: the RESOLVE randomized trial, Int J Cardiol, 2013 9. The effect of 12 weeks of aerobic, resistance or combination exercise training on cardiovascular risk factors in the overweight and obese in a randomized trial, BMC Public Health, 2012 10. Is yoga heart-healthy? It's no stretch to see benefits, science suggests, Heart.org, 2022 11. 2016 European Guidelines on cardiovascular disease prevention in clinical practice: The Sixth Joint Task Force of the European Society of Cardiology and Other Societies on Cardiovascular Disease Prevention in Clinical Practice ( constituted by representatives of 10 societies and by invited experts) 12. The effectiveness of yoga in modifying risk factors for cardiovascular disease and metabolic syndrome: A systematic review and meta-analysis of randomized controlled trials, European Journal of Preventive Cardiology, 2014 13. Effects of yoga in patients with paroxysmal atrial fibrillation - a randomized controlled study, European Journal of Cardiovascular Nursing, 2016 14. Yoga for Heart Failure: A Review and Future Research, Int J Yoga, 2022 15. Tai Chi Boosts Heart Health, Cleveland Clinic, 2022 16. Tai Chi exercise for psychological well-being among adults with cardiovascular disease: A systematic review and meta-analysis, European Journal of Cardiovascular Nursing, 2022 17. 3 Kinds of Exercise That Boost Heart Health, Hopkins medicine 18. State of the Art Review: Atrial Fibrillation in Athletes, Heart Lung Circ, 2022 19. Atrial Fibrillation (AF) in Endurance Athletes: a Complicated Affair, Curr Treat Options Cardiovasc Med, 2022 20. Atrial fibrillation in athletes and general population. A systematic review and meta-analysis, Medicine, 2022 21. The “Extreme Exercise Hypothesis”: Recent Findings and Cardiovascular Health Implications, Curr Treat Options Cardiovasc Med, 2022 22. Increased Cardiovascular Disease Mortality Associated With Excessive Exercise in Heart Attack Survivors, Mayo Clinic Proceedings, 2014 23. A reverse J-shaped association of leisure time physical activity with prognosis in patients with stable coronary heart disease: evidence from a large cohort with repeated measurements, Heart, 2014 24. Frequent physical activity may not reduce vascular disease risk as much as moderate activity: large prospective study of women in the United Kingdom, Circulation, 2015 25. Dose of Jogging and Long-Term Mortality: The Copenhagen City Heart Study, Journal of the American College of Cardiology, 2015 26. Are you getting too much exercise? MedlinePlus, 2020

Rest as a component of sports training

As you know, rest is also part of the training process. But rest can be considered a truly organic part of learning only if it is organized in accordance with its laws. Too short or, conversely, too long a rest disrupts the structure of the training session and in such cases turns from its integral part into a detraining factor. In this regard, the problem of optimal, regulated recovery in sports training arises. Rationally organized (active and passive) rest performs two main functions in training:

• ensures restoration of performance after training loads, thereby allowing their reuse;
• it is a means of optimizing the effect of training.

As a recovery phase, recovery during training is rationalized through such means and methods as the use of its various forms (including switching to other activities that do not cause fatigue); complexation in certain variants of active and passive reduction; introducing elements of psychoregulatory training into pauses between a series of exercises aimed at calming and toning the athlete, restorative massages, thermal effects (for example, a short warm-up in the sauna during breaks between swimming exercises), other hygiene procedures, etc.

The use of rest as a means of optimizing the effect of training loads is based on the fact that its duration in the intervals between exercises and the characteristics of its content (active or passive) depend on the “post-effect” of the previous load and the effect of the subsequent one. It is known that a fairly short rest interval, or “hard”, increases the effect of the next load, since it coincides with the phase of incomplete restoration of performance and residual functional activity saved from the previous load. A remainder sufficient to simply restore performance to the initial level, or an “ordinal” interval, allows the use of multiple loads without reducing the parameters, but also without increasing them. A pause that creates conditions for an “excessive recovery” interval makes it possible to increase the next load.

Load intensity

The principle of systematicity and sustainability reflects the need for systematic alternation of physical activity and rest. It is obvious that only a system that establishes a constant connection between activities can be effective. Light loads or long breaks between classes do not lead to fitness development. Excessive loads and short breaks between workouts can lead to exceeding the body's adaptive capabilities and overtraining. Exercise and rest should be alternated so that each subsequent session follows in the footsteps of the previous one, deepening and consolidating positive physiological changes. Thus, the sequence of discrete trainings creates continuity in the educational process.

In physical education, the volume and frequency of exercises depends mainly on the level of physical fitness, physical characteristics, age and gender of the participants.

There are four main options for lesson structure, depending on the level at which the load is performed.

• repeated practice at the stage of non-recovery of performance. This option is used for two to three training sessions per day and involves training at the stage of no return, which creates compensatory conditions for the overall training effect. Its use is especially useful in developing endurance.
• repeated exercises at the stage of relatively complete restoration of operational capacity. This option assumes that the next exercise should be performed at a stage of relatively complete recovery of the body and ensure the maintenance of a certain level of physical performance.
• repeated training at the stage of increasing operational performance (supercompensation). This option involves the use of a type of supercompensatory rest, which ensures the implementation of the following loads at the stage of increased performance.
• repeated exercises at the stage of full restoration of performance. This option involves conducting the next session after a long rest, when the structural traces of the previous session have almost disappeared. This form of organization of activity is used mainly for active leisure (physical rest), as it provides a stable healing effect.

The mentioned options for alternating work and rest occur both in the profession and in the system of professions.

The most effective workouts for weight loss

Having set the goal of getting rid of extra pounds, many people choose running. This is no coincidence. Aerobic exercise really helps bring your weight back to normal. Jogging, of course, is not the only physical activity that helps you achieve the desired slimness.

The following workouts are considered the most effective in losing weight:

• Cardio. It is a long-term physical activity, characterized by low intensity, which increases the heart rate, which is why it is called “cardio”. Such workouts include: an hour on a treadmill, walking on an elliptical trainer for twenty minutes, and so on.
• Interval. Performed with a change in both intensity and speed. This includes jogging, walking on an elliptical, and cycling. First, for example, speed running for half a minute, and then jogging for one and a half minutes. So, changing the speed, they practice for about 20-30 minutes.
• Power. Such training involves training either with the use of weights or with the use of your own weight. They tend to be cyclical.

A huge amount of research and experimentation has been devoted to losing weight, which has made it possible to distinguish these three types of physical activity. However, relying solely on exercise, a person struggling with excess weight risks failure. The lack of significant results is due to ignoring the fact that success in losing weight is due not only to regular training, but also to a review of your own diet. You should remember one simple truth, which is that excess fat is gained both due to low physical activity and due to poor nutrition.

Proper nutrition determines 80-90 percent of the results people get when they want to become slim. You can devote up to 10 hours a week to grueling training, but reduce the effect achieved during this time to zero in the remaining 168 hours. Those pursuing the goal of losing weight should adhere to a strict diet. This is the best and fastest way to achieve your goal. It is necessary to completely abandon carbonated drinks and fast food. The diet should contain only healthy and natural foods, that is, fruits and vegetables, lean (lean) meat.

The diet allows you to lose a certain amount of weight, but you can achieve maximum results only by additionally doing cardio, intense or strength training. Which one should you prefer? An analysis of each physical activity will help answer this question.

How to Lose Weight Once and For All /100% Result [BrainShow]

Cardio training

Most people always associate weight loss with cardio exercises. The choice in favor of training that increases your heart rate is obvious. The more calories you burn, the faster you lose weight. This, of course, is true in cases where the overall energy value of the menu decreases, that is, a certain diet is followed. By running up to five kilometers on a treadmill, about three hundred calories are lost. The benefits of cardio are obvious. There is no need to do any complex exercises or use weights. You just need to have sports shoes, a treadmill or an elliptical trainer at your disposal. You can exercise both at home, if you can purchase equipment, and in the gym. The ease and simplicity of cardio has made this type of training the most accessible and simplest for beginners.

There are also disadvantages to such physical activity. Cardio workouts are monotonous and can quickly become boring after a short period of time. This applies to exercise machines, but not to running outside. Cardio helps you lose weight, but it doesn't get you into really good shape. An increase in heart rate has a positive effect on the heart muscle, but does not increase stress resistance. The latter is due to the lack of rapid switching of loads during running or walking.

Burning calories through cardio may not be considered the most effective due to the low additional oxygen consumption after the workout itself. This means that calories are burned exclusively during the activity, but not after. More detailed information on this topic can be read in various sources, which explain why physical exercise does not always give the desired result.

You shouldn't give up cardio. It really allows you to lose weight, but only for those who are willing to run or walk for several hours every day, without exhausting themselves with complex exercises.

High Intensity Interval Training

They are recognized as much more effective than cardio training. They are much more successful at burning excess calories. High-intensity interval training requires high oxygen consumption not only during exercise, but also for several hours afterward. The metabolic rate at this time continues to remain high, and, consequently, calories are also lost. After finishing your workout, you can calmly go about your business, and the fat burning process will continue for several hours.

This major benefit of high-intensity interval training is scientifically proven. Changing modes of physical activity forces the heart muscle to adapt to different modes, when high-speed running is replaced by jogging, and uphill is replaced by descent from a hill in a cyclic order within one session. The heart begins to adapt to working in a different format, and the body adapts to such changes. This becomes the main reason why the metabolic rate remains high for several hours in a row, and not just during exercise.

Scientists from the University of New South Wales conducted a study in which they observed and recorded changes that occurred with forty-five women experiencing problems with obesity of varying degrees. The participants were divided into two groups, each of which was assigned to ride a bicycle. The difference was that one group had to do regular training and the other group had to do interval training. The first group cycled for 40 minutes at a moderate speed, while the second group cycled for only 20 minutes, alternating between an eight-second strenuous ride and a 12-second easy ride. After five weeks, the results showed that women who did interval riding lost three times more excess weight than those who rode at an average speed for twice as long. Participants who lost more pounds mostly lost weight in their buttocks and legs.

Thus, drawing a conclusion from this study, it turns out that in much less time, high-intensity interval training loses many times more calories. You can read about this experiment in full detail in Mark's Daily Apple. Of course, such training also has its drawbacks. It lies in the fact that the body takes much longer to recover. Even after 20 or 30 minutes of high-intensity interval training, the body will literally “revolt.”

Power training

Calorie burning when doing cardio occurs exclusively as part of the workout, but does not stop after the end of the high-intensity interval. Power loads also have their own characteristics. This type of physical activity was described most clearly by Alvin Cosgrove, who devoted one of his articles to comparing cardio and strength training. In it he gave a description of one of the experiments.

The study was conducted on three groups. The first consisted of people strictly following a diet. In the second, there were participants who, in addition to dietary restrictions, also did aerobics. People from the third had to stick to a diet, go to aerobics, and do strength training. The difference between weight loss over three months in the first (6.5 kg) and second (7 kg) groups was only half a kilogram. The latter had to devote from half an hour to 50 minutes to aerobics three times a week. Participants who additionally engaged in strength training lost 9.6 kilograms, which is much more than both the first and second groups.

Therefore, aerobics alone does not allow you to achieve more, even during a diet. And this, taking into account the fact that to lose half a kilo I had to complete about 36 classes. Strength training works much more effectively, allowing you to achieve better results.

However, analyzing this experiment, it turns out that it is nutrition that contributes to the loss of more excess weight. Aerobic exercise can speed up weight loss, but not much. And in order to achieve maximum results, along with aerobic exercise and diet, it is necessary to include strength exercises in your program for gaining harmony.

And it should not be surprising that people who engage in aerobic physical activity and follow a diet lose weight much more slowly than those who also perform strength training. It is not necessary to choose between running and rocking; you can combine these two types of training, getting much better results.

If we again turn to Cosgrove for his expert opinion, the best strength exercises are those that involve the maximum number of muscles. These include: burpees, lunges, squats, push-ups, kettlebell swings, pull-ups. They should be performed from 8 to 12 times without breaks. The process of burning fat after strength training continues for another two days, and building muscle mass becomes a bonus to the workout itself.

Strength exercises should not be seen as the exclusive and only physical activity for burning calories. They rank highest in weight loss, followed by high-intensity interval training and then cardio. This hierarchy is given for an equal amount of time spent on a lesson, for example, half an hour. And here lies the main disadvantage of both interval and strength training. They can be performed only for a limited time, and then the muscles simply refuse to obey. In addition, recovery requires at least two days. You can do cardio every day because it is stress-free and the workouts themselves can last for hours.

The situation is as follows: both high-intensity interval training and strength training allow you to burn a large number of calories, but not more than the body “wants”, since muscle failure after 30-45 minutes of exercise, as well as the recovery process over several days, are inevitable, but cardio does not limit anyone losing weight in anything. Consequently, a person who is willing to run for several hours every day will be able to burn more calories than someone who does only strength training or intensive training three times a week.