3 Signs You Too Light Exercise Sports
After defeating feeling lazy and set aside time for exercise, of course our main goal is to practice maximum. Unfortunately, we often do not precisely assess how hard we've been practicing.
More or less sweat is not an indicator of whether you have the proper training. Know what are the signs of exercise we are still too light.
1. Heart rate is not so high
Sometimes, when we feel exhausted and can no longer continue the practice, in fact we still have more capability. One way to find out is to calculate the heart rate.
Use heart rate monitor while practicing cardio. The coach of sporting events Extreme Weight Loss, Chris and Heidi Powell said the heart rate is a reliable indicator to determine the intensity of the sport and the zone that you want to achieve.
But do not worry if you do not have this tool. You can measure heart rate alone. Find your pulse and counted every 6 seconds, and add a zero. For example your heart rate 15 beats in 6 seconds, it means your heart rate of 150 BPM.
2. Easily perform more than 10 times the repetitive motion
When incorporating weight training into your exercise routine, your heart rate may not necessarily be an accurate indicator of how hard the sport undertaken.
might occur increased heart rate, but only slightly, and it depends on the exercise you are doing.
Powell explained, when a better measure of weight training muscle fatigue and repetition. Try doing repitisi once a month and before the start of weight training. Repitisi carried maximum is 10 times the count. Types of exercises you can do is bicep curls, overhead presses or squats.
"If you can solve it easily, the weight of the load must be increased. Conversely, if you find it hard to do 10 reps, keep fighting and work hard. It's part of the train body, "Heidi said.
Weight training is another test the strength of the entire body with a one-rep max (the heaviest burden we can lift completely 1x) ie deadlift, squat or bench press , Should do a bench press with friends for committing themselves to be at risk of injury if you weigh more.
To begin weight training, start from shaded being. Perform 6 reps and then rest for 3-5 minutes. Continue again a heavier weight and lower number of reps. The heavier the load is lifted, has narrowed its repetitions. The sequence is 6-4-3-2-1-1-1.
3. Not out of breath
According to Adam Rosante, certified fitness trainer, there are some exercises that we can use as a test fitness levels. Types of exercise, among others tuck jumps, push-ups, squats pencil, three-pointplanks, standing mountain climbers, and a power thrust.
Perform each exercise for 60 seconds, rest 30 seconds in between, and the count is there any difference in the number of repetitions in the first week and third. If still the same and you can do it tnapa out of breath, you are still able to raise it. KOMPAS.com
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