Stretching before and after exercise

Stretching exercises are required before and after exercise. This step is quite important. If this step is missed, it is easy for the muscles to not be completely relaxed during strenuous exercise, resulting in muscle tension, which may eventually lead to muscle strain or other injuries. Therefore, sufficient warm-up is a protective measure for people who are preparing to do strenuous exercise.

Post-exercise stretching

Endurance training

General content of aerobic endurance training: Endurance can be divided into two types, one is strength endurance, the other is speed endurance. It is manifested in the ability to maintain a certain strength, speed, density and intensity within a relatively short period of actual combat time.

1. After fully doing warm-up exercises when hitting the sandbag, you must maintain a certain speed and strength and do more than 5 sets of hits in a row. Each set lasts 3 minutes.

2. Change the speed of running in the distance of 3000 meters to 10000 meters, sprint for 50 meters and jog for 50 meters.

3. When running at a constant speed, the heart rate should be controlled at around 150 beats per minute, and the load time should be kept above 30 minutes.

4. Five-kilometer cross-country run. When running, you should change your stride and rhythm frequently (constantly changing your stride can exercise different muscle fibers).

5. Jump rope for 3 minutes, rest for 1 minute, and then proceed to the next set of exercises. Do 3 sets per training session. When the trainees feel adapted to this amount of exercise, they can remove the rest time in the middle and jump continuously for 3 minutes.

6. Do the air strikes for 3 minutes per set, and do 3 to 5 sets.

7. Practice combat with different opponents.

Training Methods

1. Lactate threshold intensity training: Training with load intensity such as exercise speed and power at the lactate threshold is called lactate threshold intensity training. The lactate threshold is the change in blood lactate concentration as the intensity of exercise increases during increasing load intensity exercise. It starts out by rising slowly, then turns into a rapid rise after a period of transition. Generally, a rapid rise point occurs at around 4mmol/L. This point is the lactate threshold. Because of individual differences, the individual lactate threshold intensity is currently used for training. How to determine your individual lactate threshold is described below.

2. Maximum lactate steady-state intensity training: Marathon running is a long exercise, and the energy supply is almost entirely provided by aerobic metabolism. The athlete's blood lactate concentration is lower than the lactate threshold during exercise. Therefore, during sports training, the lactate threshold must be lower than this (4mmol/L) in order to adapt to the requirements of the competition. For this training method, the blood lactate value is reduced to a level below 4mmol/L after the start of running, and this intensity is maintained for about 45 minutes. During this period, the blood lactate value reaches a maximum steady-state level. This is the most suitable method to develop the maximum load intensity and measurement of aerobic metabolic energy.