Concept and types of physical activity. General characteristics of physical activity. Sports uniform and stages of its formation

– this is a person’s motor activity, which is accompanied by an increased, relative to the resting state, level of functioning of the body.

There are external and internal sides of the load.

The external side of the load includes the intensity with which physical exercise is performed and its volume.

The intensity of physical activity characterizes the strength of the impact of a particular exercise on the human body. One of the indicators of load intensity is the density of the impact of a series of exercises. Impact density characterizes the relationship between the time of performing certain physical exercises and the total time of the whole session or its corresponding part. So, when performing the same exercises in different classes for different times, the total density load will be different. The less time a certain series of exercises is completed, the higher the density of influence the load will be. A general indicator of the intensity of physical activity will be the energy costs of its implementation per unit of time.

The intensity of the load can be adjusted by the following factors: speed of movement m/sec.; coordination complexity; pace of exercises; the relative amount of tension as a percentage of the personal best in a specific exercise; range of motion - the larger it is, the greater the intensity of the load; environmental resistance (terrain, wind, water flow, etc.); the amount of additional weight (for example, running at the same speed, but with additional weight in the form of a special belt of a certain weight).

The volume of load is determined by the duration of an individual physical exercise, a series of exercises, as well as the total number of exercises in a certain part of the exercise, in the entire exercise or in a series of exercises. The volume of load in cyclic exercises is determined in units of length or time. For example, a cross-country race over a distance of 10 km. In strength training, the volume of the load is determined by the number of repetitions and the total weight of the weights lifted. In jumping, throwing - the number of repetitions. In sports games and martial arts - the total time of physical activity.

There is an inversely proportional relationship between the intensity and volume of the load; the higher the force on the body due to the high intensity of the exercise, the sooner the person will get tired and be forced to stop doing it. It is never possible to combine maximum or near-intensity efforts with high volume.

However, physical activity with appropriate intensity only becomes effective if it reaches the required volume. Thus, when repeatedly running short segments (20–30 m) with high intensity and an optimal rest interval between them, in the first three to four attempts, predominantly speed qualities will develop. In subsequent repetitions, due to the depletion of the alactic energy source, continuation of the same work will contribute to the mobilization of the glycolytic mechanism of energy supply. The training effect will already be aimed at the predominant development of speed endurance. After some time, the glycolytic source of energy will be exhausted and further work in the same mode will be performed mainly due to the aerobic source of energy, which in turn will contribute to the development of general endurance. To establish the optimal ratio of intensity and volume of the training load, it is necessary to clearly define the purpose for which the exercise is performed, take into account the level of physical fitness, age and gender characteristics of those to whom it is offered.

The internal side of physical activity is determined by those functional changes that occur in the body due to the influence of certain external quantities (intensity and volume).

Functional changes in different people to the same physical load are almost always different. Moreover, even the same person, depending on the level of training, emotional state, environmental conditions (temperature, humidity and air pressure, wind, altitude, etc.), will react differently to the same the same external load parameters.

Table 1.

Symptoms of fatigue after loads of varying magnitude

(generalized data)

Symptom	Mild fatigue (moderate exercise)	Very severe fatigue (ultimate load)
Skin coloring. Sweating. Coordination of movements. Concentration. General health. Ready for training. Mood.	Light redness. Moderate to medium (depending on temperature and humidity). Confident execution that corresponds to the level achieved. Normal, corrective instructions are followed, there are no manifestations of nervousness, steady attention during the demonstration of exercises. There are no complaints, all training tasks are completed. A strong desire to continue training. Upbeat, cheerful, joyful, lively.	Severe redness. Great sweating above the waist. An increase in the number of errors, a decrease in accuracy, and the emergence of uncertainty. Deterioration of attention, decreased perception of information, reduced ability to differentiate. Muscle weakness, significant difficulty breathing, increasing impotence, a pronounced decrease in performance. Reduced activity, desire to increase rest intervals between exercises, but there is a willingness to continue training. Somewhat depressed, but happy if the results of the training correspond to the expected; joy about the next workout.	Extreme redness or unusual paleness. A lot of sweating, including below the waist. Severe lack of coordination, sluggish execution of movements, a sharp increase in errors. Significantly reduced attention, great nervousness, very slow reactions. Lead heaviness in muscles and joints, dizziness, nausea or vomiting, depression. Desire for complete rest and cessation of training. Depression, obsessive doubts about the value of classes, searching for reasons for missing classes.

Information about the magnitude of the load can be obtained by monitoring various indicators of the activity of functional systems, determined by instrumental methods.

In everyday practice, the magnitude of the internal load can be assessed by fatigue indicators, as well as by the nature and duration of recovery in the rest intervals between exercises. For this purpose, indicators such as the intensity of sweating, skin color, quality of movement, ability to concentrate, general well-being of a person, his willingness to continue exercising, mood during exercise and during rest intervals (Table 1), as well as heart rate indicators are used. during exercise and during rest intervals. Depending on the degree of manifestation of these indicators, moderate, heavy and maximum loads are distinguished.

Physical activity is a certain amount of impact of physical exercise on the body of those involved.

A correctly selected load, both in size and in the mode of execution, causes positive changes in the degree of fitness of the body, i.e. development of physical abilities and improvement of sports results. The nature of the impact of physical training on the body depends on the type of exercise and the structure of the motor action.

According to the degree of influence on the body, all types of health-improving physical culture can be divided into two large groups: exercises of a cyclic and acyclic nature.

Cyclic exercises include walking, running, skiing, cycling, rollerblading and skating, swimming, rowing - aerobic activities in which the same motor cycle is constantly repeated for a long time.

Cyclic movements involve most muscle groups in active work and activate the activity of the cardiovascular and respiratory systems. These types of physical activity are recognized as the most useful, since in modern living conditions it is the cardiovascular system that turns out to be the weakest link in our body.

Increasing the functional state of the cardiovascular and respiratory systems is a component of the overall fitness of the body or physical health. During exercise in these aerobic activities, the activity of all body functions also increases, cells are actively saturated with oxygen, the rate of metabolic processes increases, including a more active removal of metabolic products. This has a beneficial effect on the condition of the skin, overall well-being and, of course, on the structure of the body (the fat layer is reduced).

It is useful to supplement cyclic exercises with a variety of physical exercises in order to develop not only endurance, but also strength, flexibility, speed, coordination (dexterity) of movements.

Definition of concepts

Aerobics is a popular system of health-improving exercises. The creator of the system, the famous American researcher Kenneth Cooper, called it aerobics, i.e. helping to enrich the body with oxygen. He developed and proposed programs for gradually increasing the load when engaging in such aerobic activities as walking, running, swimming, cycling, etc., depending on age and physical fitness.

He experimentally created a system of energy points for various types of aerobic exercises that promote the development of endurance. This system of classes became widespread, later becoming the property of millions of people.

Aerobic exercise is a type of physical exercise that increases the body's absorption of atmospheric oxygen. These are loads that increase the breathing and heart rate for a relatively long time, without disturbing the balance between the consumption and use of atmospheric oxygen: fast walking, running, swimming and many other types.

Aerobics allows you to increase the maximum oxygen consumption to the levels at which the healing effect begins. At the same time, it is important to know how long, at what speed and how often, for example, running or walking is enough for the load to help increase endurance and improve health.

Anaerobic exercises - performed in conditions with insufficient oxygen consumption, i.e. The intensity of the exercise is such that you need to spend more oxygen than you can get. The 100m sprint is the most typical example of an anaerobic exercise.

In acyclic exercises, the movement structure does not have a stereotypical cycle and changes during their execution. These include gymnastic and strength exercises, jumping, throwing, sports games, martial arts, rhythmic gymnastics, etc.

Acyclic exercises have a predominant effect on the functions of the musculoskeletal system, resulting in increased muscle strength, reaction speed, flexibility and joint mobility.

Load size

Training load is a certain amount of impact of physical exercise on the body of those involved. Its effectiveness is determined by the main components of the load: type, magnitude of the load, volume and intensity, frequency of classes (number of times per week), duration of rest intervals between classes. The determining indicators of physical activity are the duration of work and the duration of rest between exercises.

Threshold load is a load that exceeds the level of habitual physical activity.

This is the minimum amount of training load that gives the necessary healing effect. The threshold load is aimed at compensating for missing energy costs, increasing the body's functional capabilities and reducing risk factors.

It has been established that in order to compensate for missing energy costs (with insufficient physical activity), energy consumption per week must be at least 2000 kcal.

You can achieve this energy expenditure if, for example, you run 10 km 3 times a week. It has been established that when running in an aerobic mode, approximately 1 kcal/kg is consumed per kilometer of distance. For example, a person weighing 70 kg spends 70 kcal when running 1 km. For one workout (10 km), energy consumption will be 700 kcal, and the total consumption for the week will be 2100 kcal. This is the minimum threshold load.

The optimal load is a load of such volume and intensity that gives the maximum healing effect.

The zone of optimal loads is limited from below by the threshold level, and from above by maximum loads. Optimal load ensures an increase in aerobic capacity, general endurance and performance, i.e. level of physical condition and health.

The amount of optimal load is not a constant value; it changes with increasing physical fitness.

Volume and intensity of load

Physical activity must be of sufficient intensity and duration to ensure growth or maintenance of the body's optimal level of fitness. The main parameters characterizing the training load are volume and intensity. They reflect the external and internal aspects of training and competitive loads.

The load volume characterizes the indicators of the total amount of work performed. This is the total amount of work in hours; the amount of cyclic work (running, swimming, cross-country skiing) in one lesson or over a period of time in kilometers; the number of repetitions of the exercise in various types of movements (gymnastics, sports games, martial arts, athletic gymnastics); duration of the lesson; number of training sessions; total weight of burdens in tons, etc.

The intensity of the load characterizes the external indicators of the degree of tension in the body when performing exercises: the pace of movements, the speed of their execution; time to overcome individual segments and distances; the density of exercises performed in a lesson, the amount of weights overcome during the training process. The internal side of the load is assessed by the body's reaction to the work performed by heart rate (HR), the amount of energy consumed per unit of time, etc. Pulse intensity indicators more accurately determine the state of the body at the time of training, since with increasing load the pulse rate increases.

In some cases, intensity is expressed by the concept of “half strength”, “3/4 strength”, in others - as a percentage (running with an intensity of 90% of the maximum).

The intensity of the exercise can be determined based on the maximum heart rate. For example, if your maximum heart rate reaches 180 beats per minute, then an intensity of 75% would correspond to

At the initial stage of training, it is considered the most appropriate to increase the advantage of the load volume to create a functional base, and then, maintaining it or slightly reducing it, increase the intensity.

At the initial stage of training, the load level should be increased by increasing the volume of exercises, and not by increasing the intensity of the load.

It must be taken into account that physical work of the same volume and intensity causes different physiological reactions in people of different ages and genders, and different degrees of fitness.

Load intensity zones when developing endurance

The intensity of work determines the magnitude and direction of the impact of training exercises on the body. By changing the intensity of work, you can promote the preferential mobilization of certain energy suppliers and intensify the activity of the body's functional systems.

Each person has his own individual boundaries of load intensity zones. A simple calculation method is used to determine intensity zones. You can easily calculate the boundaries of each intensity zone, knowing the age value of the maximum heart rate, which is determined by the formula: 220 minus age.

Research has found that exercise with an intensity of 60-70% of max heart rate is most effective for burning fat and losing weight. To increase the fitness of the cardiovascular system, a load with an intensity of 60-80% of max heart rate is used.

The following levels of intensity of physical activity are distinguished when developing endurance, which are determined by the body’s response to the load based on heart rate:

1) low intensity with a heart rate less than 75% of its maximum value (heart rate max.);

2) supporting nature with a heart rate from 75 to 85% of the maximum heart rate, carried out in an aerobic energy supply mode;

3) developmental in nature with a heart rate from 85 to 95% of the maximum heart rate, and a transitional aerobic-anaerobic energy supply regime;

4) submaximal and maximum intensity with a heart rate of more than 95% of the maximum heart rate, and an anaerobic energy supply mode.

A health-improving load can only be one that leads to the predominant development of the mechanisms of oxygen production of energy and a corresponding expansion of the reserves of the cardiovascular and respiratory systems.

The greatest effect in increasing mental performance is exerted by short-term cyclic loads with moderate intensity (heart rate 120-150 beats/min) and strength exercises.

Game sports and martial arts with high mental stress, as well as cyclic physical activity of high intensity (heart rate over 160 beats/min) reduce mental performance for 4~5 hours.

1.2. FATIGUE DURING PHYSICAL ACTIVITY

Fatigue is a state of the body that occurs after intense or prolonged work (physical activity), during which certain physiological changes occur in the body's systems. It is characterized by a decrease in performance and is subjectively perceived by a person as a feeling of fatigue.

After relatively short-term hard work, acute fatigue may occur, and with prolonged work - chronic fatigue (develops slowly).

There is also a distinction between general fatigue, characterized by changes in the functions of the entire body, and local fatigue, which develops with excessive stress on any muscle group or organ.

Fatigue is an objective process, and fatigue is a subjective perception of fatigue. The feeling of fatigue and tiredness is a protective reaction of the body, protecting it from excessive degrees of functional exhaustion that are life-threatening.

Phases of fatigue

In a state of fatigue, two phases are distinguished:

The phase of latent (compensated or overcome) fatigue, when performance has not yet decreased, but fatigue processes arise that are successfully overcome by volitional efforts, using the body’s reserve capabilities (for example, maintaining running speed by increasing the frequency of steps while reducing their length due to a decrease in repulsion force) ;

The phase of obvious (uncompensated or insurmountable) fatigue, when the body’s reserves are exhausted, a decrease in performance occurs, and then a refusal to work.

Fatigue causes a temporary decrease in function and is expressed in an unwillingness to bear subsequent loads.

Fatigue is a kind of stress that helps stimulate adaptive changes in the human body.

The influence of the load on the degree of fatigue

The choice of the optimal load in independent studies determines their success. It depends primarily on the individual capabilities of those involved, their state of health, physical development and level of preparedness. Even small loads cause a developing effect, while large ones may not cause it.

The load should cause fatigue. The body's ability to resist fatigue gradually increases.

A small load activates the activity of functional systems, is accompanied by stabilization of movement, the number of exercises is approximately 2-25% of the amount of work performed before the onset of obvious fatigue.

The average load is accompanied by stable performance, there are no signs of fatigue, the volume of work is approximately 40-50% of the work performed before the onset of obvious fatigue.

A significant load is characterized by a large total volume of work without a decrease in performance with partial compensation for developing fatigue. This is approximately 70% of the amount of work performed to the point of obvious fatigue.

A heavy load causes obvious fatigue, decreased performance, inability and unwillingness to perform the proposed work.

As the level of fitness increases, the body adapts to the physical activity performed, and it ceases to have a developmental effect, so the load must constantly increase.

Knowledge of the mechanisms of fatigue development and the characteristics of recovery after intense muscle activity greatly contributes to increasing the effectiveness of the training process.

Training loads should cause muscle fatigue.

It has been established that the greatest shifts are observed with an average amount of work. A small volume turns out to be insufficient to mobilize the functional potential, and an excessive one can lead to its decrease.

If at the end of the lesson you feel good and you are able to repeat the entire training program, then the volume and intensity can be slightly increased or the training method can be changed.

Regular exercises allow you to functionally prepare the body for an increase in training load by changing one or more of its components for a stronger impact on the body.

1.3. RECOVERY AFTER PHYSICAL ACTIVITY

As you know, the body is a self-regulating system that strives to maintain a constant internal environment. Physical activity has a certain effect on the internal environment of the muscles and the body as a whole. Performing exercises leads to the consumption of the body's energy resources, the destruction of internal cell structures, and the accumulation of decay products, which in turn leads to the activation of recovery processes.

Recovery is the processes that occur in the body after exposure to physical activity and consist of replenishing expended energy resources and renewing protein structures, which lead to improved performance of muscles and the body as a whole.

It is in the resting phase that adaptation occurs, i.e. restructuring of the functional systems of the body after exposure to a load of a certain magnitude. In this case, there is not just restoration of used energy sources, but restoration in excess of the original level. This phenomenon is called the supercompensation phase, which forms the basis for increasing the level of physical fitness and performance of the body.

As can be seen from Fig. 1, restoration of performance occurs in three phases:

fatigue

Rice. 1. Dynamics of recovery: 1 -fatigue phase under load; 2 -the phase of relative normalization, in which the body’s condition returns to its original level; 3- phase of supercompensation or super-recovery, characterized by exceeding the initial level; 4- phase of return to the initial level.

The supercompensation phase in the recovery process is of particular importance, as it is accompanied by increased performance. Restoration of resources expended during training is characterized by their super-recovery, which contributes to increased training under certain conditions.

The meaning of the super recovery phase

The patterns of recovery processes can be clearly traced using the example of restoring the body’s energy resources, since during physical activity the most pronounced changes occur in the sphere of energy metabolism.

The optimal increase in results occurs when the new load falls on the overcompensation phase. Moreover, after each workout, during recovery, the body, as if in reserve, draws up an additional energy resource, the level of fitness increases - the body becomes ready to endure more strenuous work.

Repeated performance of the exercise at certain intervals in this phase allows you to increase the body’s energy resources and physical performance with each workout, and thus summarize the impact of the exercises to improve fitness. If training is not carried out regularly or if the intervals between classes are too long, then the training effect obtained in a separate lesson is reduced and even completely lost.

Stress during physical activity leads to a decrease in the functional capabilities of the body, then during rest a state of restoration and super-restoration of the trained function is achieved, lasting for a certain limited time. Further, in the absence of repeated loads, the level of performance decreases and the phase of lost supercompensation begins.

Recovery duration

The duration of recovery depends on the magnitude and type of previous load. It should be noted that the ability to recover improves under the influence of systematically increasing training loads.

For rational alternation of loads, it is necessary to take into account the pace of recovery processes. The duration of the recovery stages between individual exercises and classes depends on the degree of fitness of the body and the nature of the work performed.

The greatest intensity of recovery is observed immediately after exercise, then the recovery processes slow down somewhat. In this case, there is a non-simultaneous recovery of various indicators to the initial level. For example:

after performing training exercises lasting 30 seconds at an intensity of 90%, restoration of performance occurs in ≈ 90 - 120 seconds.

after prolonged work, the first indicators of external respiration to return to their original values are frequency and depth.

after a few hours - heart rate and blood pressure;

after a day or more - indicators of the nervous system;

after a few days - basal metabolism (energy consumption for the functioning of the body at rest).

It should be noted that various parameters and functions that contribute to overall fitness have different times for recovery and achievement of supercompensation, as well as different durations of the supercompensation phase.

Reacts with a complex of reactions from the cardiovascular, respiratory, nervous systems, etc.

If the load is weak, then the body’s response will be unnoticeable and will not cause any changes.
If the load is within the optimal range, it will lead to positive changes. The optimal load value is not constant. For the same person, it changes with an increase in his physical fitness.
If the load turns out to be excessive, then changes will follow that will entail unfavorable changes in the body.

Physical activity parameters

Physical activity consists of two parameters: volume and intensity. The volume and intensity of loads are inseparable and at the same time opposite in their effects on the body. At the same time, volume and intensity can be increased to a certain limit.

It should be considered more appropriate at the initial stage of training to increase the load due to its volume, and in the future, as the body’s capabilities gradually increase, mainly due to intensity.

Load volume

Load volume can be expressed by the number of exercises or activities, the length of distances run, the total mass of weights lifted, etc.

Load intensity

Load intensity means the intensity of the training work and the degree of its concentration over time.

Factors on which physical activity depends

There are many factors that allow you to change physical activity during training:

Number of repetitions of the exercise. The more repetitions, the greater the load.
The size and number of muscle groups participating in the exercise. The more muscles involved in the exercise and the larger they are, the greater the physical activity.
The pace of the exercises. There is no clear answer to the question of which pace is the most tiring - slow, medium or fast. Although in general, without taking into account the specifics of the exercise, the most stressful is a fast pace. At the same time, a fast pace sometimes makes it difficult to perform exercises for small and medium muscle groups. Large muscle groups are easier to train at a fast pace. Slow walking tires you out faster than walking at an average pace. Strength exercises performed at a slow pace have a greater impact on the body compared to exercises performed at a fast or medium pace. It is easier to sit up quickly from a lying position with your legs fixed than slowly.
Range of motion. As the amplitude of movements increases, the overall load on the body increases, although exceptions are possible. For example, lifting and lowering the legs from the starting position lying on your back is easier at an angle of 90° than at an angle of 45-30°.
Difficulty of the exercise. The more complex the exercise is in its construction, the greater the number of muscles involved in its implementation, the more concentrated the attention and, therefore, the greater the load, the faster fatigue sets in.
Starting position. The amount of load on the body largely depends on the starting position from which the exercise is performed. For example, it is easier to perform an exercise with the same weight from a standing position than from a sitting position. Bends forward and backwards are easier to perform from the starting position of the “legs apart” than from the main stance.
Duration, time and nature of rest between exercises. When establishing the frequency and duration of breaks (rest intervals) for the same total duration, it is necessary to take into account that the body’s performance is higher with short, but frequent rest intervals than with long, but rare ones. Active rest is preferable. Exercises with heavy weights are more effective if pauses are filled with slow walking or relaxation of previously worked muscles. Active rest stimulates the occurrence of recovery processes in the central nervous system, the neuromuscular system, and the autonomic systems of the body.
Power of muscle work(amount of work performed per unit of time). The greater the power, the greater the load. As the power of the work increases, the time it takes to complete it decreases.
The degree and nature of muscle tension. The more intense the work, the more tiring it is. It is more difficult to perform work involving rapid and maximum muscle tension. Material from the site

Various forms of increasing the load are used taking into account individual psychophysiological characteristics, physical fitness, and the nature of movements. This is due to the fact that the duration of a person’s adaptation to stress varies.

Straight-upward load increase

Straight-upward load increase used to gradually involve the body in work at a relatively low level of physical fitness. Relatively small rates of load increase should be used, as well as fairly long rest intervals, so that the next load falls on the phase of increased performance.

Stepwise increase in load

Stepwise increase in load used to sharply stimulate the body based on previously created functional capabilities. It provides for an abrupt increase in the load and its subsequent maintenance over several sessions.

Mankind has known that movement is life since the time of Aristotle. He is the author of this phrase, which later became popular. Everyone has undoubtedly heard about the positive effects of physical activity on the human body. But does everyone know what physical activity gives, what processes are activated in the body during training or physical labor, and what loads are correct?

Reaction and adaptation of the human body to physical activity

What is physical activity from a scientific point of view? This concept means the magnitude and intensity of all muscular work performed by a person associated with all types of activity. Physical activity is an integral and complex component of human behavior. Habitual physical activity regulates the level and nature of food consumption and life activity, including work and rest. When maintaining the body in a certain position and performing everyday work, only a small part of the muscles is involved in the work; when performing more intense work and engaging in physical education and sports, the combined participation of almost all the muscles occurs.

The functions of all apparatuses and systems of the body are interconnected and depend on the state of the musculoskeletal system. The body's response to physical activity is optimal only if there is a high level of functioning of the musculoskeletal system. Physical activity is the most natural way to improve a person’s autonomic functions and metabolism.

With low physical activity, the body's resistance to various stressful influences decreases, the functional reserves of various systems decrease, and the body's working capabilities are limited. In the absence of proper physical activity, the work of the heart becomes less economical, its potential reserves are limited, and the function of the endocrine glands is inhibited.

With great physical activity, all organs and systems work very economically. Adaptation of the human body to physical stress occurs quickly, since our adaptive reserves are large, and the resistance of organs to unfavorable conditions is high. The higher the habitual physical activity, the greater the muscle mass and the higher the maximum oxygen absorption capacity, and the lower the mass of adipose tissue. The higher the maximum absorption of oxygen, the more intensely the organs and tissues are supplied with it, and the higher the level of metabolism. At any age, the average level of maximum oxygen absorption is 10-20% higher in people leading an active lifestyle than in those engaged in mental (sedentary) work. And this difference does not depend on age.

Over the past 30-40 years, in developed countries there has been a significant decrease in the functional capabilities of the body, which depend on its physiological reserves. Physiological reserves are the ability of an organ or functional system of the body to increase the intensity of its activity many times compared to a state of relative rest.

How to choose physical activity, and what factors you need to pay attention to when doing physical exercise, read in the following sections of the article.

Positive effects of adequate physical activity on health

The impact of physical activity on health is difficult to overestimate.

optimal functioning of the cardiovascular, respiratory, protective, excretory, endocrine and other systems;
maintaining muscle tone, strengthening muscles;
constancy of body weight;
joint mobility, strength and elasticity of the ligamentous apparatus;
physical, mental and sexual health;
maintaining the physiological reserves of the body at an optimal level;
increasing bone strength;
optimal physical and mental performance; coordination of movements;
optimal level of metabolism;
optimal functioning of the reproductive system;
resistance to stress;
smooth good mood.

The positive effect of physical activity is that it prevents:

development of atherosclerosis, hypertension and their complications;
disorders of the structure and functions of the musculoskeletal system;
premature aging;
deposition of excess fat and weight gain;
development of chronic psycho-emotional stress;
development of sexual disorders;
development of chronic fatigue.

Under the influence of physical activity, all parts of the hypothalamic-pituitary-adrenal system are activated. What else is useful for physical activity was very successfully formulated by the great Russian physiologist I.P. Pavlov, who called the pleasure, freshness, and vigor that arise during movements “muscular joy.” Of all types of physical activity, the optimal one for a person (especially those not engaged in physical labor) is a load that increases the body’s supply of oxygen and its consumption. To do this, large and strong muscles must work without overexertion.

The main effect of physical activity on the body is that it gives a person vigor and prolongs youth.

Why do we need aerobic physical activity?

Aerobic exercise involves covering long distances at a slow pace. Of course, walking and running are initially, from the moment humans appeared, two main types of muscular activity. The amount of energy consumption depends on speed, body weight, and the nature of the road surface. However, there is no direct relationship between energy consumption and speed. So, at a speed of less than 7 km/h, running is less tiring than walking, and at a speed of more than 7 km/h, on the contrary, walking is less tiring than running. However, walking takes three times longer to achieve the same aerobic effect as running. Jogging at a speed of 1 km in 6 minutes or less, cycling at a speed of 25 km/h give a good training effect.

As a result of regular aerobic exercise, a person's personality changes. This appears to be due to an endorphin effect. The feeling of happiness, joy, well-being caused by running, walking and other types of physical activity is associated with the release of endorphins, which play a role in the regulation of emotions, behavior and autonomic integrative processes. Endorphins, released from the hypothalamus and pituitary gland, have a morphine-like effect: they create a feeling of happiness, joy, and bliss. With adequate aerobic physical activity, the release of endorphins increases. Perhaps the disappearance of pain in muscles, joints, and bones after repeated training is associated with an increased release of endorphins. With physical inactivity and mental depression, the level of endorphins decreases. As a result of regular aerobic health exercises, your sex life also improves (but you don’t have to drive yourself to chronic fatigue). Personal self-esteem increases, a person is more confident and energetic.

The influence of physical activity on a person occurs in such a way that during physical exercise the body responds with a “training effect”, in which the following changes occur:

the myocardium is strengthened and the stroke volume of the heart increases;
the total blood volume increases; lung volume increases;
carbohydrate and fat metabolism are normalized.

Normal heart rate during proper physical activity

Having formed an idea of what physical activity is for, it’s time to figure out how to keep your body under control during training. Each person can independently control the effectiveness of physical exercise. To do this, you need to learn how to count your pulse during physical activity, but first you should learn about the average norms.

The table “Permissible heart rate during physical activity” shows the maximum permissible values. If the pulse rate after the load is less than the specified one, the load should be increased; if it is more, the load should be reduced. Please note that as a result of physical activity, the normal heart rate should increase by at least 1.5-2 times. The optimal heart rate for a man is (205 - 1/2 age) x 0.8. You can bring your heart rate up to this number during physical activity. This achieves a good aerobic effect. For women, this figure is equal to (220 - age) x 0.8. It is the pulse rate after exercise that determines its intensity, duration, and speed.

Table “Permissible heart rate during physical activity”:

Age, years	Allowable heart rate

Recommendations for adequate physical activity: how to choose and where to start

Each person is individual. Therefore, all recommendations for adequate physical activity depend on the characteristics of each individual’s body. At any age, a person, starting to work according to a certain program, must be guided by his feelings and, of course, his pulse rate. Alas, today in our country, as in other developed countries, most people are lazy. And if it is possible to convince many to eat right, or at least strive for it, then it is very difficult to convince them to start an active life.

Where to start physical activity so as not to cause a sharp “blow” to the body? Of course, it is difficult to start with 7-8 km. “Even a journey of a thousand miles begins with the first step,” said the great Chinese philosopher Lao Tzu. You should start with 1000 steps, monitoring your pulse and adding 100 steps every day for the 1-2nd week; during the 3rd and subsequent weeks you should add 5-6 steps daily, reaching 10,000 steps. At the same time, start climbing the stairs. Only the ascent is taken into account, the descent is not taken into account. On the 1st day - 3-4 floors (one floor = two flights), on subsequent days adding one flight each day to reach 10 floors. The exercise should be done while monitoring your pulse. If its frequency exceeds the permissible limit, reduce the number of marches; if it is lower than permissible, increase it. Then you should walk 10 floors every day for a week, then gradually increase the load. It is advisable not to climb immediately: first - 3 floors up and down, then - 4, 5, 6, 8 and 10. In bad weather (rain, frost, snowfall), you can replace walking by climbing the stairs, doubling the normal load (number of floors).

During the day, you need to devote 5-6 minutes to physical exercise in the fresh air several times. A brisk walk, climbing stairs, exercises with dumbbells, squats and jumps, working out the joints, especially the hands and feet - all this increases oxygen consumption, relieves fatigue, improves general condition and increases sexual performance. For sedentary people with excess body weight, we recommend starting with walking, and after a week add walking up the stairs.

A good degree of preparedness can be achieved by the end of the sixth week of training. If you continue training, then by the end of the tenth week you can reach an excellent level of preparedness. At any age, people with weak physical development should start with walking, and after 4-5 weeks add walking on stairs. For people with good physical development, it is advisable to combine running and walking on stairs.

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Properly dosed physical activity has a beneficial effect on the body. They allow you to achieve an ideal figure, increase muscle tone and even strengthen the human immune system. However, to get the desired result, you need to correctly compose a set of exercises and choose their optimal intensity. We will tell you in our article what types of physical activity exist and for what purposes they are most suitable.

Load classification

Sports are performed for a specific purpose. This could be maintaining muscle tone, losing weight, recovering from an injury, or preparing for sports. In each case, the types of physical activity and their intensity will differ, so they are usually divided according to the following classification:

aerobic;
anaerobic;
interval;
hypoxic.

Our body is exposed to some of these loads every day, while others may be completely beyond the capabilities of a novice athlete. Let's look at what the differences are between each type and for what tasks you should choose one or another option.

Aerobic exercise group

Aerobic physical activity (or cardio exercise) is a set of simple exercises that are aimed at enriching cells with the necessary amount of oxygen, increasing the body's defenses and training its resistance.

Our body is exposed to these loads every day: while going to the store, while cleaning the apartment, on the way to work and while walking. This also includes:

cycling;
water sports;
skiing, skating, roller skating;
daily gymnastics;
walking up the stairs;
dance classes, etc.

This group includes almost all options for active pastime. This is an ideal form of physical activity to keep your body in good shape.

Aerobic exercise is considered the safest. They can be performed by people of all ages, regardless of their level of training. For patients who have suffered severe injuries and have chronic diseases, such loads are recommended. However, in this case, the intensity of exercise and the body’s reaction should be strictly controlled by the attending physician.

Anaerobic exercises and how to do them

The anaerobic group of exercises includes types of physical activity characterized by increased severity and intensity. This includes those performed by athletes to increase muscle mass and train the body's endurance.

Exercises are performed using heavy dumbbells, barbells and various exercise machines. Their main essence is a short-term movement of gravity without body movement. The final result is a significant increase in muscle tissue volume and high strength indicators. However, you should know that in the process of rapidly increasing muscle volume, their elasticity decreases significantly.

Anaerobic exercise has contraindications and is not recommended for people over 40 years of age. However, you can perform exercises with moderate weights to keep your body in good physical shape: lift dumbbells up to 5 kg, use rubber or spring expanders.

Group of interval exercises: what are their features?

During training, athletes can alternate and combine different types of physical activity (and their intensity). In this case, they talk about interval load, when classes include elements of the first and second types.

For example, young and healthy men involved in strenuous sports are required to perform aerobic exercise. That is, during their training, heavy exercises and light running alternate. At the same time, track and field athletes can additionally use large loads affecting a specific muscle group. In sports, types of physical activity alternate constantly, especially when it comes to professional training.

Hypoxic loads

They are used to train endurance of professional athletes. Hypoxic loads are considered heavy exercises, as they are performed in conditions of lack of oxygen, when a person is at the limit of his capabilities.

The main goal of this type of training is to minimize the process of acclimatization of the body in an unfamiliar environment. are used to train the respiratory system of climbers, who often stay in high altitude conditions, where

The principle of choosing types of physical activity (according to the nature of the impact)

The correct choice of optimal exercises is the key to obtaining the desired result. That is why before starting training you need to clearly define the final goal. It could be:

rehabilitation after injuries, operations and chronic diseases;
healing and recuperation, relieving stress after a hard day;
maintaining the body in its current physical shape;
increasing endurance and increasing body strength.

Selecting the load in the second and third options usually does not cause difficulties. But choosing exercises for therapeutic purposes on your own is much more difficult. When thinking about what types of physical activity are most effective for recovery, one should take into account the person’s current condition and capabilities.

The same exercise can be very effective for an athlete in moderate physical shape and absolutely useless for a beginning athlete. Therefore, the choice of training program should be carried out according to the principle of threshold loads, and it is better if the coach is well aware of the athlete’s condition and capabilities.

Types of loads

In addition to the main classification of training, there is a division of exercises into several types. Each of them is aimed at developing a specific quality.

Based on the nature of the impact on the body, there are several main types of physical activity:

power;
expressways;
for flexibility;
to develop dexterity and coordination abilities.

To get the maximum benefit from your workouts, they should be performed in accordance with certain rules, which we will discuss below.

Strength exercises

Strength exercises help keep the body in good shape, slow down the aging process of tissues, and prevent the development of various cardiovascular diseases. It is important that everyone receives the load because inactive tissues are deprived of essential substances, which leads to their aging.

The positive effects of strength exercises are achieved if the load is gradually increased, but at the same time it corresponds to the person’s health status. The burden of loads and their repetition should also increase gradually. Exercises with an uncontrolled number of repetitions are absolutely ineffective for training endurance and strength.

In health-improving exercises, physical activity (the classification and types of which are prescribed by the doctor) is based on unlimited weights and a clearly established number of repetitions. This method of selecting loads allows you to achieve results and avoid injuries.

At the initial stages of training, you should use weights no more than 40% of the maximum possible according to the state of the body. Next, the load can be selected so that the maximum number of repetitions of the exercise is about 8-12 times. And for the muscles of the forearm, neck, lower leg and abdomen it would reach 15-20 times (with pauses between sets of 1-3 minutes).

High-speed loads

Such training does not require a person to have great endurance and strong tension. They have a positive effect on both young and aging organisms. In the latter case, speed exercises are considered especially relevant. After all, the main sign of withering of the body is not only the fading of its motor functions, but also a slowdown in movements.

Speed loads should not be carried out for longer than 10-15 seconds. Long exercises (30 to 90 seconds) should be performed with reduced power. It is precisely such exercises, alternating with short time intervals for rest, that contribute to the maximum extent to slow down the aging process of cells. In order to keep the body in optimal shape, speed exercises are recommended to be performed during every sport activity.

The benefits of elasticity of muscles, ligaments, joints

Flexibility exercises are the most popular types of loads. They are included in the school lessons of children in the youngest grades. Such loads help maintain flexibility and mobility of the joints and spine. In addition, the positive effects of such loads include:

prevention of excessive wear of joints;
preventing the development of arthritis;
improvement of the condition of the joint capsule;
prevention of osteochondrosis.

The elasticity of muscles, joints and ligaments significantly reduces the likelihood of injury and promotes rapid recovery of muscle tissue after physical activity. Flexibility exercises perfectly relax muscles and improve their tone.

The absence of such loads leads to tissue stiffening. Energy that could be used for recovery is wasted, and the muscle itself suffers from a lack of oxygen.

What other training is needed?

Dexterity and coordination abilities are no less important qualities required by a person throughout his life. In the absence of systematic training, these skills gradually decrease. What types of physical activity should be included in training to develop these abilities? Everything is as simple as shelling pears here. The best option would be various sports games: tennis, table tennis, badminton, etc.

Light sports are great for training agility and are good prevention of cardiovascular diseases. There are no age restrictions for such loads, but they are very difficult to dose. For this reason, during training you need to control your own breathing and monitor your heart rate.

Agility training with the help of sports games significantly increases the body's adaptive abilities, and exercises that require constant attention train the mental reaction well. A person begins to make complex decisions faster and acts more quickly in unforeseen situations.

As we have seen, any type of physical activity can have a positive effect on a person. However, to achieve maximum results, training must be systematic and include several types of exercises simultaneously. In this way, you can ensure a high degree of resistance of the body to adverse factors, as well as constantly develop and improve new skills. The main thing is to remember, no matter what type of load you choose, it is important to always know when to stop!