Running or ironing may be considered a relatively low-threshold sport by many friends. You can run as long as you put on running shoes, and you can practice with dumbbells without any guidance or evaluation. However, it is not known that such randomness and lack of conceptual cognition reduce the efficiency of sports and also lay the groundwork for sports injuries. In fact, the simpler the content often hides the more complex logic, the same is true of the movement. Today, I won’t talk about training movements or exercise intensity, let’s talk about some training principles of exercise. I hope that through this article, you will have a new concept and understanding of how to improve exercise efficiency and try to avoid sports injuries during exercise.
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After reading this article, you will gain the following four aspects
No training without evaluation
Correction before reinforcement
No training without activation
Some experiences and suggestions for training< /p>
No training without evaluation
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I think you must I have heard of the concept of a training plan, but have you ever thought about what is the basis for a complete training plan? The training plan is for the trainer, so the trainer’s personal characteristics and physical quality are the most fundamental basis for the training plan. The generation of these evidences relies on a complete assessment. Nowadays, many small partners, especially those who are sedentary and less active, rush out without thinking when it comes to exercising. In fact, the probability of sports injury is still very high.
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So what should we evaluate when evaluating? In addition to the body composition content that we often go to the gym or studio, such as height, weight, age, body fat percentage, muscle mass, and water content, the more important content should also be evaluated by the trainer.
First, ask about health history
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The trainer’s health history, exercise history, daily behavior patterns, and some physical contraindications, these involve very private content. In fact, the trainer’s safety and training plan settings are Critical. Many fitness people are missing this content before training, which will cause two problems: One is the inaccurate estimation of the exercise capacity and range of motion in the early stage of training, and the other is the inability to determine certain Training intensity in training programs for special populations. Especially for trainers with many chronic diseases, such as high blood pressure, diabetes, joint inflammation, etc., the design of training programs for these groups is different from that of normal people. Some trainers, who have undergone surgery and other reasons, should also be considered in the design of subsequent training plans, because some movements and the range of movements may be limited.
Second, posture assessment
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Our training actions are carried out on the premise that the range of motion of the joints can reach the normal range, the muscles are not compensated, and the bones and joints can be correctly aligned. In modern times, due to the daily living habits and long-term sedentary and less movement, not only the posture has changed, but also the muscle strength and the ability of the muscles to cooperate to complete the movement will also decline. Therefore, the posture assessment at this time is more to find out what problems exist in the body, so as to better design the training plan.
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In the process of postural assessment, mainly by observing the trainer’s Whether the position of the head, neck, shoulders, hips, knees, and ankles are within the standard range, and assess the trainer’s overall posture through the trainer’s different body planes (front, back, and side views) question. Some of the postural problems we often talk about, such as head forward, pelvic forward tilt, X-shaped legs, and foot inversion, are all identified during this process. The training plan is also mainly based on the content in this link to set the training progression and action. The goal is to make the trainer train more safely and train more efficiently.
Third, test of muscle strength, flexibility, stability, flexibility, etc.
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In addition to the evaluation just mentioned, in the evaluation test Or some tests of muscle strength, flexibility, stability, flexibility, etc. will be added in the subsequent training phase. The test here is more to understand the trainer’s more comprehensive physical state.In other words, not only physical fitness Improve and improve your physical quality in an all-round way.
Correction before strengthening
The so-called correction before strengthening includes three meanings: One If there is a problem with the posture, first correct the posture; secondly, if the quality of the action is not high, the action pattern should also be corrected; thirdly, the reinforcement should be scientific.
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Posture correction means that after passing the physical assessment, some postural correction training contents are arranged in the training plan, and then the body posture is corrected In the training process, the muscle groups that are shortened and tense are inhibited, the muscle groups that are weakened and neglected in daily work and life are strengthened, and finally, the neuromuscular pathway is remodeled by strengthening the integrated movements to complete the improvement of posture.
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Action correction, most of the movements of beginners have problems, fitness actually It is a borderline subject, and movements also need to be learned.The correct movement pattern is not only efficient in increasing muscle mass and reducing fat, but also beneficial to physical health, and continuous output of standard movements can also continuously strengthen the ability of neuromuscular recruitment and inter-muscle interaction. Ability to coordinate.
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Strengthening refers to gradually increasing the load according to your training goals and current physical conditions. It’s not that there is no goal to do it blindly, but it relies more on scientific fitness theories and methods. The principle of correction before strengthening avoids sports injuries caused by posture problems or wrong action patterns and blindly loading loads. It is also an important reference principle for the advancement of scientific sports and training plans.
No activation, no training
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The previous no training without evaluation, and correction before strengthening, all have more content in the training plan, while no training without activation is really related to the execution of training. Before and after each formal training, in addition to the necessary warm-up and cool-down, the most important thing is to stimulate the nerves to dispatch the target muscle groups through warm-up activities before training, and effectively suppress the tight muscle groups before training, and activate the target muscles at the same time group, so that the training will be targeted.
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If this link is not activated, then because of daily Posture-induced tension and shortening of muscle groups are particularly susceptible to triggering because of their lower thresholds and higher neuromuscular sensitivity. When it is triggered preferentially, the target muscles are not well trained. This not only reduces the training efficiency, but also increases the probability of injury. For example, a girl who is sedentary and does not move much wants to raise her buttocks, and the iliopsoas muscle is tense due to sedentary reasons, which causes the gluteus maximus to be stretched (the iliopsoas and gluteus maximus are mutually antagonistic muscles). Therefore, in order to train efficiently, it is necessary to relax the iliopsoas before training, then activate the gluteus maximus, and finally start the formal group training.
Some training experiences and suggestions
The above three principles of exercise should be followed by all of us, whether it is a novice or a veteran with many years of training experience. Masters, without exception, abide by these principles. The following are some experience suggestions, I hope to help you.
First, integrate into life
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Whether to gain muscle or lose fat, try to understand your physical condition first, understand what you can’t do during exercise, and always have a safety first attitude. Exercise is not about one time The size of the intensity lies in integrating into the habits of life and continuing to carry it on. As for the evaluation, it is relatively difficult to carry out. The basic posture problems such as head forward, rounded shoulders, pelvic tilt and XO legs are slightly professional. If there is no professional to help you evaluate, you need to understand some relevant knowledge and see if you have similar problems. Every time you train, think about whether what you’re doing is right for you. If you feel any discomfort during exercise, please stop immediately.
Second, action mode and exercise intensity
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At the beginning of training, the load is not the goal to pursue. For beginners, the standardization of the action mode is the first element . The stage of learning movement patterns is relatively boring and the efficiency of increasing muscle and reducing fat is relatively inefficient, but these are the basis of exercise. Only after the foundation is solid, the nervous system is strengthened, and the muscles are able to be gradually loaded and loaded. At this time, the efficiency of muscle building and fat reduction will naturally increase a lot. Remember that building muscle and reducing fat cannot be accomplished in one day. A solid foundation is crucial. At the same time, proper weight-bearing is the foundation of your continuous progress. Large or small loads will not improve exercise efficiency.
Third, keep learning
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If you’re just starting out, think of exercise as a science. Because it is a new subject, it needs to be learned practically instead of guiding one’s current sports with experience in other fields. At the same time, masters with many years of training experience also need to have a state of continuous learning, which is also to improve the level of training and avoid sports injuries.
Fourth, stick to the goal not blindly
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Exercise is never an easy thing, it requires the right direction and constant persistence. During this process, don’t be blind, exercise as much as you can every day, or find an exercise that you can stick to to work hard, first develop exercise habits, and feel happiness and positive feedback from the body after exercising. , will naturally persevere, and then become indispensable in life.
Conclusion
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Everything is about logic Yes, and sports are no exception. Correct exercise can make the body healthier and the quality of life more secure, while blind training movements may cause more negative effects on the body’s joints or muscle tissue, but make exercise a burden. Therefore, sports must be scientific, and the more knowledge of sports science, the more conducive to the realization of our sports goals. Finally, I hope everyone can train safely, scientifically and efficiently. Come on, everyone. Let’s encourage each other.