From novice to advanced training, exercise intensity should be how to choose?

Home exercise, from novice training to advanced training, the choice of exercise intensity is a gradual increase in the process, but there are a lot of friends do not know how to choose the right intensity of their own exercise, this article will lead the big people together to understand how to judge the intensity of exercise.

Exercise intensity in the novice training stage

Aerobic intensity

Heart rate range: Keep between 50% and 70% of your maximum heart rate. Maximum heart rate can be estimated by the formula ‘220 - age’. For example, a 30 year old with a maximal heart rate of about 190 beats per minute should train between 95 and 133 beats per minute as a novice.

Subjective perception: the state of being able to talk easily but not sing while exercising, which usually corresponds to low to moderate intensity aerobic exercise.

Strength training intensity:

Weight selection: training with your own body weight or lightweight machines.

Reps and sets: perform 2-3 sets of 8-12 reps for each movement.

Examples of exercises: push-ups, squats, sit-ups, deadlifts using light dumbbells, etc.

Exercise intensity during the advanced training phase

Aerobic exercise intensity:

Heart rate range: can be gradually increased to between 60% and 85% of maximum heart rate. Continuing with the example of a 30 year old, the heart rate during advanced training can be maintained between 114 beats per minute and 162 beats per minute.

Subjective perception: able to talk during exercise, but may feel some strain to sing out loud.

Examples and variations of exercise: In addition to continuous aerobic exercise, interval training can be incorporated, such as alternating between brisk walking and jogging, or adding short bursts of acceleration while riding an exercise bike.

Strength Training Intensity:

Weight selection: weights can be gradually increased as adaptations are made.

Reps & Sets: Perform 3-5 sets of 6-10 reps for each movement.

Exercise examples and variations: try more complex strength training movements such as push-ups (standard position), squat jumps, pull-ups, etc.

Precautions

Warm-up & Stretching: Before performing any exercise, a 5-10 minute warm-up should be performed to raise body temperature, activate muscles and prevent sports injuries. Proper stretching should also be done after exercise to promote muscle recovery and relaxation.

Progressive: Both novice and advanced trainers should follow the principle of gradual progression. Instead of rushing, start with lower intensity and fewer repetitions, and gradually increase the difficulty as the body's ability to adapt increases.

Rest and Recovery: Rest is essential for muscle recovery and avoiding overtraining. Make sure you get enough rest each week to avoid overworking your body from continuous high intensity training.

Individual differences: Everyone's physical condition and adaptability are different. Therefore, when choosing the intensity of exercise, adjust it according to your actual situation. If you feel discomfort or pain, stop exercising immediately and seek professional advice.

From novice training to advanced training, the choice of exercise intensity should be increased gradually and adjusted according to one's actual situation. Through reasonable exercise intensity and proper rest and recovery, you can gradually improve your athletic ability and health.