How to control the intensity of muscle training

Doing more muscle exercises is beneficial to us, but we must pay great attention to the intensity of muscle exercise. We must not do exercises that exceed our physical limits, otherwise it may cause negative injuries such as muscle strain. Let me introduce to you how to control the intensity of muscle exercise.

1. The movements must be performed in accordance with technical specifications, accurately and meticulously. Since high-intensity strength training requires maximum stimulation to the muscles being trained, the movements must be accurate, meet technical requirements, and the contraction must be thorough and the relaxation must be sufficient. And the movements should be rhythmic, that is, when the muscles contract, you should actively exert force and move slightly faster, and when they relax, you should retreat and move slowly. The weight you lift must be controllable. Don't pursue excessive amounts that may cause deformation of your movements and affect your training results.

2. Be sure to warm up thoroughly before formal training. Since high-intensity strength training requires you to do your best to complete the lifts and the training intensity is extremely high, you must fully warm up before starting formal training. Generally, you will first warm up with a lighter weight for a set, and then add a certain amount of weight to warm up for another set. The number of warm-up sessions is higher, usually 12-15 times. Start formal practice after fully warming up, which can effectively prevent injury accidents.

3. Pay close attention. High-intensity strength training requires maximum stimulation of the muscles, so during the entire training process, attention must be highly focused on the muscles being trained to make the movements more accurate and effective. In addition, you should be in a good mood during training and actively complete the training tasks through self-motivation and self-suggestion.

4. Adjust training intensity frequently to avoid overtraining. Because high-intensity strength training causes huge impulses to the nerves, the nervous system will fatigue quickly. Therefore, this training method should not be used for too long. Generally, after 5-6 weeks of training, the training intensity should be reduced for 2-3 weeks, and then increased again. At the same time, medical supervision should be strengthened and attention should be paid to recovery and nutrition to ensure the smooth completion of training.

Everyone must pay great attention to the above-introduced method of controlling the intensity of muscle training. We must take it slow with the methods of exercise and never rush for quick results. We must also eat less high-calorie foods on a daily basis. Eating more vegetables and fruits can help us achieve better exercise results.