After Masterbation Tachicardia

TRAINING SYSTEMS FOR IMPROVING THE PHYSICAL CONDITION

training systems are a set of methods, activities and exercises that can help develop physical fitness.
There are many classifications of these systems. One of them is as follows:

1. CONTINUOUS SYSTEMS: These are those made steadily, steadily. For example, the continuous running, fartlek, Total Training ...

2. fractional systems: are those who divide the training load in parts and recovery breaks between them. For example, the interval-training and systems reps.

3. MIXED SYSTEMS: These are the combine features of two previous . For example, the circuits.

ALL THESE SYSTEMS WILL MEET EACH PERSON, DEPENDING ON YOUR GOALS AND YOUR LEVEL OF TRAINING .

CONTINUOUS SYSTEMS

THE RACE CONTINUES

consists of running at a steady rate with a moderate intensity, without stopping, for a certain time.

Features:

• Effort light intensity (between 70% and 85% of maximum heart rate-FCM-, which corresponds to about 140-170 beats per minute).
• steadily.
• No breaks.
• No oxygen debt (the contribution of O 2 by respiration produced justifies the expense.)

Objective:

• develop aerobic endurance.
• is an ideal method for maintaining and improving the physical condition of any person.

Example: Run for 30 'without stopping, to 145 beats per minute.

The race continues in turn, can be :

• slow continuous run or jog (described above)
• continuous Carrera half (more than 170 p / m) . Also develop anaerobic endurance.
• quick continuous Carrera (more than 180 p / m). Also develop anaerobic endurance.

fartlek

consists

to perform continuous running, alternating changes of pace.

Features:

• The rate is not constant, the intensity of the race changes (accelerations, decelerations ...).
• The level of effort will depend on the rhythm changes that you make.
• oxygen debt may be (as there are times when the intensity of the race is high).
• No breaks.

Objective

:

• develop aerobic endurance and anaerobic.

Example: + 3 10'carrera smooth continuous 'smooth continuous 5'carrera progressive + + 1' career maximum rate + 5 'continuous run smooth + 2' career at maximum pace. (Total work time: 26 ').

TOTAL TRAINING

consists of mixing the run continuous, fartlek and gymnastic exercises (in which can be worked all the physical attributes).

Features:

• career Alternating continuous accelerations and decelerations (rhythm changes) and gymnastics.
• The rate is not constant, as the intensity varies depending on the part that is being performed.
• No breaks.
• oxygen debt may be (as there are times when that the intensity of the exercise or the race is high).

Objective:

• develop aerobic endurance and anaerobic.
• develop strength, speed and flexibility (depending on the type of exercises that are chosen to perform interspersed with the race.)

Example: 10 'continuous run + 5' career progressive abdominal + 30 pushups + 30 + 30 + 5 lumbar ' continuous career + 5 'stretching + 2' maximum rate of run + 5 'of stretching. (Total work time: approx 40 ').

fractional systems

To understand the split training systems is necessary to consider these four variables:

• Distance to cover (D), or Charge (C .) If the exercise we do is run, would determine the distance, if you work with weights, the weight load would be mobilized.
• Intensity (I). is influenced by the rate at which you exercise, ie the level of effort. One way to know the intensity is through the beats per minute.
• Repeats (Rp) . The number of times we do the exercise.
• Recovery (Rc). is the time to rest between and another iteration, the pause time.

THE INTERVAL-TRAINING

This consists of repetitions of submaximal intensity efforts separated by a rest break.

Features:

• Intensity: varies between 75% and 90% of the potential of the individual.
• (For example, a person who is able to do the 100m in 12 seconds, 80% would travel the distance in 15'').
• Distance to cover: 100 to 400 m.
• Reps: 10 (depending on the purpose intended.)
• Recovery: 2 ', being a partial and total recovery (recovering to 120 beats per minute)

Objective:

• Development of aerobic endurance and anaerobic

Example: D: 200mm R: 80% Re: 12 Rc: 1 '30''(or reach 120 p / m)
(200 x 12)

REPS

are all systems that take a set distance, or a scheme of work and repeated a number of times. Combine all the variables (D, I, Re, Rc), according to the objectives that have been marked.

Depending on how you combine these variables can have the following system of repetitions:

• Repetitions middle distance. Submaximal and short recovery. Anaerobic resistance develops.
• repeats short distances. Peak intensity and long recovery. It develops speed.
• Cuestas. Repeats distances on sloping ground. You can develop aerobic and anaerobic endurance, speed and power.
• repetitions with weights . force is developed.
• repeats flexibility exercises. It develops flexibility.

Examples:
Cuestas : D: 60mm, I: 100%, Re: 8, Rc: total Inclination: strong (will develop speed and power) ( 60m x 8)
Repeats short distances D: 50m I: 100% Re: 12 RC: total (will develop speed.) (50 x 12)

MIXED SYSTEMS

CIRCUITS

Features:

• a certain number are selected of exercises or activities (6-10 years).
• Each exercise is set in a physical place called station.
• At each station repeats the exercise a set number of times or the exercise is performed for a specified time (20''-1'30''approx.)
• doing the exercises was started at a station and just when you've gone through all the others.
• can repeat the performance of the entire circuit several times.
• The pauses are marked by the time it takes to change from one season to another.

Objective:

can work all the physical qualities, depending on how the exercises are chosen for each station.

Example: 6 stations, 30''at each station, 3 replicates of the entire circuit with no rest between stations, 1 'rest between each circuit.

garrido