General characteristics of health products
Most often, the preventive and training effect of health horting is associated not only with specific exercises of combat horting and game relays with elements of combat horting, but also with the use of well-known accessible health exercises of moderate intensity of aerobic orientation. In this regard, cyclic exercises with a health orientation, such as walking, running, cycling, rowing, swimming, etc., have become widespread. Cyclic exercises involve up to 2/3 or more muscles in the work, which require a significant amount of oxygen in the process of performing physical exercises and therefore develop mainly the cardiovascular and respiratory systems.
Health walking. Health walking is the most accessible type of physical exercise. It can be recommended to hortingists of all ages, with different levels of fitness and health. When walking, skeletal muscles, cardiovascular and respiratory systems are trained. Walking can relieve stress and calm the nervous system. The health-improving effect of walking is to increase myocardial contractility, increase end-diastolic cardiac output and venous return of blood to the heart.
Depending on the speed of movement, the following types of walking are distinguished:
1. Walking at medium speed (pace 71-90 steps/min, speed up to 4 km/h). It is recommended mainly for patients with cardiovascular diseases. The training effect for healthy athletes is low.
2. Fast walking (pace 91-110 steps/min, speed 4-5 km/h). It provides a high training effect for combat horting athletes.
To realize the health-improving effect of walking, three indicators must be taken into account: walking time, its speed and the distance traveled. In the first classes, the distance can be about 1.5 km, and then it increases every two classes by 300-400 m, bringing the distance covered to 4.5 - 6 km. At first, you can walk on flat ground, and then on rough terrain. The duration of the first classes is an average of 25 minutes, later it increases to 60 minutes. The number of classes per week is 3-5. If the hortingist is able to cover a distance of 5 km in about 45 minutes, then you can move on to health running.
Health running. Health running has a comprehensive effect on all functions of the body, on respiratory and cardiac activity, on the musculoskeletal system and psyche. The main difference between health running and sports running is speed. For health running, the speed varies within 7-11 km/h. The running training regimen may vary depending on the athlete's gender, age, health status and physical fitness. There is only one requirement that remains the same for everyone - gradual increase in loads. During training, it is necessary to monitor the pulse first of all. For beginner athletes, the heart rate should not exceed 120-130 beats/min; for middle-aged and practically healthy people - 130-140 beats/min; and for young athletes - 150-160 beats/min. A good rule for regulating the pace of running and the length of the distance is the so-called "talking test": if athletes can talk while running, then everything is in order, running can be continued at the same pace and not interrupted. If it is difficult to talk while running, you should slow down or switch to walking. The speed of a health run, depending on individual characteristics, can vary (1 km - from 5 to 8 minutes), and its duration can be increased to 60 minutes or more. However, 15-30 minute runs are enough to get a health benefit.
The physical condition of athletes in recreational running and the degree of readiness for physical activity can be determined using a 12-minute running test.
Swimming. The health value of swimming lies in the fact that it is one of the effective means of hardening athletes, increases the body's resistance to temperature fluctuations and colds. Swimming eliminates posture disorders, flat feet, harmoniously develops almost all muscle groups, and plays an important role in improving breathing and the cardiovascular system. It is recommended to conduct recreational swimming in two stages: the first stage is learning and improving a certain swimming technique; the second stage is a gradual increase in the volume of swimming in accordance with individual capabilities. The second stage should be started when the athlete can stay in the water for more than 20 minutes. The optimal health distance is considered to be a distance of 800 to 1000 m, which should be swum taking into account age and at an affordable speed, without stopping. For veteran athletes over 50 years of age, the distance is shortened. Light exercise is understood as swimming in which the heart rate does not exceed 120 beats/min; medium exercise is up to 130 beats/min; heavy exercise is over 140 beats/min.
Cycling. Cycling strengthens the cardiovascular and respiratory systems. When cycling, you should cycle at least 3 times a week, continuously for at least 30 minutes. The average optimal speed is about 20-25 km/h. The energy optimum during cycling is equivalent to the pedaling rate of 60-70 revolutions per minute. The duration of cycling should not exceed 1-1.5 hours.
Exercise on an exercise bike. Exercise on a computerized exercise bike with automatic load setting and heart rate control also has a great health-improving effect. Exercise bikes with a built-in computer have several programs, from which you can choose any, depending on the athlete's physical condition. Having chosen a program, the athlete who is engaged begins to pedal. The numbers appear on the display of the exercise bike indicator: human heart rate, pedal rotation frequency, energy expenditure per unit of time, working time.
Jumping rope. Jumping rope strengthens the cardiovascular and respiratory systems, they contribute to the development of strength and endurance of the leg muscles. In order to achieve an aerobic training effect, you need to jump for at least 15 minutes per workout, at least 3 times a week. If the goal is to get rid of excess weight, then you need to jump for at least 30 minutes in a session. During jumping rope, during sessions exceeding 10 minutes, 30 times more work is performed than when running.
When doing health-improving exercises, it is not necessary to limit yourself to one method. It is advisable to periodically change the type of exercises or conduct complex exercises. The intensity and duration of the exercises should provide an aerobic effect, which means that during physical activity the heart rate should reach at least 130 beats/min.
"Horting Encyclopedia"
Eduard Yeromenko
© 2014
