How do you know that the training was successful

Did you ever have after a workout slight unpleasant aftertaste, as if you do something not done? Or, on the contrary, the impression that you have dug the whole garden grandmother? Jessica Matthews (Jessica Matthews), Associate Professor of San Diego Miramar College, says that after the training, we do not feel overwhelmed. On the contrary, the exercise should brace!

Neither the number of sweat coming down with us in the implementation of the exercise or muscle pain It is not the correct way of determining effectiveness. To do this, there are other science-based signs. So how do you understand that your training was really high quality?

The level of perceived stress

Personal trainer Keri Lynn Ford (Keri Lynn Ford) to measure the effort being made by her client during a workout, use the level of the load. The American Council on Exercise offers a scale from 0 to 10 points.

The load level should be measured rate and sensations which thus arise. Increasing the speed or adding a run in the hills may bring you closer to the mark of 10. Many perceptions load is not entirely true. You may think that is somewhere on the eighth level, though the coach knows that you are yet in the fifth.

To determine the level of the load using the heart rate and its relationship to your pulse target zone. Increasing the intensity is directly related to an increase in heart rate frequency, and acceleration of metabolic processes in the body.

During the execution of aerobic exercise efforts are measured by a combination of sensory signals from the muscles, joints, respiratory rate and heart rate. Assess the condition of the athlete usually can only coach. During the first few workouts made control measurements of pulse before training and after exercise set. This is to ensure that the coach was able to determine how the body reacts to different ward load.

Measurement with the actual pulse frequency

For accurate measurements of heart rate monitor required. If it is not, just your fingers to the carotid artery, count the number of beats for 10 seconds and multiply by 6. In this case, the value of your maximum. To do this, from 220 (for men) or 226 (for women) is subtracted age. The number of heart rate should not exceed this maximum. If the heart rate exceeds the limit, it is necessary to reduce the load.

Now that you know your maximum heart rate, you can determine how much interest you have worked today's training - 60% of maximum power or at 100%.

the amount of force

Unlike your heart rate, which is the objective (that is, that is), a sense of quality of ongoing efforts during training is very subjective. We may think that we try very hard, but in fact involved only 50%.

How do you know that you are working in full force? Training must be an explosive, it should give you a sense of power tide, rather than the point of exhaustion, when after the approach you valites on the floor.

Condition of the muscles after a workout

Your muscles will increase in volume (to be in good shape), as during exercise them comes more blood for better oxygen supply and an uninterruptible output decay products. If you begin to feel a burning sensation in the muscles working, do not stop! Right now they finally started to work.

A condition where the muscle fibers can no longer be reduced, is an indicator of training at 100%. However, there should be very careful, because between the correct muscle fatigue, accompanied by a burning sensation, and excessive force, leading to the injury, A very fine line.

If you feel dizzy, faint or nauseated, sit down and take a break, have a drink of water. If, during the muscle you begin to hear strange sounds: clicks, pops, bangs - and there is a feeling of pulling, stop the exercise. After that, it is desirable to consult a doctor, because, most likely, you are injured.

recovery Rate

The effectiveness of the training can also be measured by how quickly our heart recovers after received the load. Considered necessary regeneration of heart rate after a load of low intensity. Recovery within one minute is considered normal. Slower recovery indicates either poor physical condition, or of excessive load.

Appetite

Hunger and the craving for carbohydrates are completely normal state of the body after the high-quality training. Your body wasted energy, and now he needs refueling. It is advisable to do this for 30 minutes after the completion of employment.

Sleep

Usually right after the high-quality training, we feel a surge of strength, burst of energy and positive emotions. However, once in bed, fall asleep quickly and sleep soundly until morning. If you feel the opposite effect: can not sleep, sleep becomes shallow and you often wake up, then you have gone too far with the load.

Properly dosed physical activity improves quality of sleep. But if you overdo it, the good dream you can forget.

Feeling after a workout

If you stand in terms of morning or afternoon workout, really high-quality exercise, despite the physical fatigue immediately after it must charge you with vivacity for the whole day. Psychologists say that the mood improvement comes about five minutes after the exercise is completed.

Also, after a good workout, you will be much easier to concentrate on work tasks, your performance will improve. When excessive exercise you will feel tired and overwhelmed, and defect leave an unpleasant feeling of incompleteness. ;)