Table of human energy consumption in various sports. Energy costs. Allocate such energy costs

A quantitative assessment of the value of DA in the process of training sessions and sports competitions can be given in terms of energy consumption (Table 5.4).

Table 5.4

Estimated energy expenditure for various types of exercise

The optimal energy consumption for a healthy person with average physical development should be 2700...3800 kcal per day, of which 1200...2000 kcal should be spent on muscle work. For example, for a person with low professional energy consumption (knowledge workers - 800 kcal per day), the physical activity deficit is 400 kcal per day, which must be replenished through physical exercise and sports. In another case, when an athlete, in the absence of a rational diet and a healthy lifestyle, the energy consumption can go beyond the permissible values ​​​​and amount to 3600 ... 6500 kcal per day, functional reserves will be depleted, which will lead to pathological changes in the body.

The energy cost of training loads is strictly individual and depends on gender, age and level of physical fitness, i.e. with an equal relative intensity of physical activity, it will be higher in young people compared to older people, in trained people compared to untrained people.

The simplest and most accurate formula for determining energy consumption during exercise is:

E kcal / min \u003d (0.2xHR - 11.3) / 2

where heart rate is determined in one minute during or immediately after exercise.

The sports and training orientation of classes is widespread mainly among young people, as well as among people of mature age who were previously actively involved in physical exercises and sports. Such classes provide for a regular training load, the achievement of sports results, taking into account the sports interests of those involved, impose certain requirements on the level of their physical and sports fitness, and involve participation in sports competitions.

6.6.4. Planning for self-study

Planning of independent studies is carried out by students under the guidance of teachers.

It is expedient to develop prospective plans for self-study for the entire period of study, i.e. for 4-6 years. Depending on the state of health, medical group, initial level of physical and sports and technical readiness, students can plan the achievement of various results by the years of study at the university and in later life and activities - from control tests of the curriculum to standards for grade classification.

When planning and conducting independent training sessions, students of all educational departments should somewhat reduce the intensity of physical activity, giving classes in some cases a form of active recreation. The issue of combining mental and physical work should be given daily attention. It is necessary to constantly analyze the state of the body according to subjective and objective data of self-control.

With long-term planning of independent training sessions, the total training load, changing in waves, taking into account mental stress in training sessions during the year, should tend to increase every year. Only under this condition will there be a strengthening of health, an increase in the level of physical fitness, and for those involved in sports - an increase in the state of fitness and the level of sports results.
6.7. Managing the process of self-study

To manage the process of self-study, it is necessary to carry out a number of activities: determining the purpose of self-study; determination of the individual characteristics of the student; development and adjustment of lesson plans (perspective, annual, semester and microcycle); determination of the content, organization, methods and conditions of classes, the means of training used. All this is necessary to achieve the greatest effectiveness of classes.

Constant self-control and accounting of the training work done allows you to analyze the course of the training process, make adjustments to training plans. It is recommended to carry out preliminary, current and final accounting with data recording in a personal diary of self-control.

The purpose of preliminary registration is to record the data of the initial level of sports preparedness and fitness of those involved.

Current accounting allows you to analyze the indicators of training sessions. In the course of training sessions, the following are analyzed: the number of training sessions per week, month, year; performed volume and intensity of training work; the results of participation in competitions and the performance of individual tests and norms of category classification.

The final accounting is carried out at the end of the training period or at the end of the annual cycle of training sessions. This accounting involves a comparison of health and fitness data, as well as data on the volume of training work. Based on this comparison and analysis, plans for training sessions for the next annual cycle are adjusted.

The results of many types of self-control and accounting during independent training sessions can be presented in the form of quantitative indicators: heart rate, body weight, training loads, test results, sports results, etc. Information about quantitative indicators will allow the trainee to set himself a certain quantitative task, carry it out during training and evaluate the accuracy of its implementation, i.e. really manage your training process.

It is useful to present the quantitative data of self-control and accounting in the form of a graph, then the analysis of the indicators of the diary of self-control, preliminary, current and final accounting will be more clearly reflected in the graph showing the dynamics of the state of health, the level of physical and sports fitness of those involved, which will facilitate the analysis and daily management of the process of self-control. workout.

The learning management process is dosing of physical activity in the classroom. Physical exercise will not bring the desired effect if physical activity is insufficient. On the other hand, an excessive intensity load can cause overvoltage phenomena in the body. There is a need to establish the optimal individual doses of physical activity for everyone who is engaged independently in any system of physical exercises or a sport. To do this, it is necessary to determine the initial level of the functional state of the body and then in the process of training to control changes in its indicators.

Dosing of physical activity, regulation of the intensity of their impact on the body are associated with the following factors that must be taken into account:

- number of repetitions of the exercise: the more times the exercise is repeated, the greater the load, and vice versa;

- range of motion: with an increase in amplitude, the load on the body increases;

- starting position: the position from which the exercise is performed significantly affects the degree of physical activity. These include: a change in the shape and size of the supporting surface when performing exercises (standing, sitting, lying down), the use of initial positions that isolate the work of auxiliary muscle groups (with the help of gymnastic equipment and objects), which increase the load on the main muscle group and on the whole body, changes the position of the center of gravity of the body in relation to the support;

- the size and number of muscle groups involved in the exercise: the more muscles are involved in the exercise, the larger they are in mass, the greater the physical load;

- exercise pace: the pace can be slow, medium, fast. In cyclic exercises, for example, a fast pace gives a large load, in power exercises a slow pace;

- the degree of difficulty of the exercise depends on the number of muscle groups involved in the exercise and on the coordination of their activities. Complex exercises require increased attention, which creates a significant emotional burden and leads to faster onset of fatigue;

- the degree and nature of muscle tension: at maximum tension, the muscles are not sufficiently supplied with oxygen and nutrients, fatigue quickly sets in. It is difficult to continue work for a long time even with a rapid alternation of muscle contractions and relaxation, which leads to high mobility of the processes of excitation and inhibition in the cerebral cortex and to rapidly onset fatigue;

- muscle work power(the amount of work per unit of time) depends on the time of its execution, the developed speed and strength during movement. The more power, the higher the physical load;

- duration and nature of rest pauses between exercises. Longer rests help your body recover more fully. By the nature of the rest pauses can be passive and active. With active pauses, when light unloading exercises or muscle relaxation exercises are performed, the recovery effect increases.

Given the above factors, it is possible to reduce or increase the total physical activity in one lesson and in a series of classes over a long period of time.

Training loads are characterized by a number of physical and physiological indicators. The physical indicators of the load include quantitative signs of the work performed (intensity and volume, speed and pace of movements, magnitude of effort, duration, number of repetitions, etc.). Physiological parameters characterize the level of mobilization of the functional reserves of the body (increase in heart rate, stroke volume, etc.).
6.8. The content of self-study
The most common means of self-study are the following systems of physical exercises and sports: walking and running, cross-country, health paths, swimming, walking and skiing, cycling, rhythmic gymnastics, athletic gymnastics, sports and outdoor games, orienteering, hiking , training on simulators, etc.

Walking- a natural type of movement in the open air, which involves most of the muscles, ligaments, joints. Walking improves metabolism in the body and activates the activity of the cardiovascular, respiratory and other body systems. The intensity of physical activity when walking is easily regulated in accordance with the state of health, physical fitness and fitness of the body. The effectiveness of the impact of walking on the human body depends on the length of the step, the speed of walking and its duration. Before training, you need to do a short warm-up.

Table 5.8

Determination of optimal intensive walking according to heart rate (K. Cooper)

With a certain physical activity, heart rate should be taken into account (Table 5.8). The pulse is counted during short stops while walking and immediately after the end of the workout. Finishing training walking, it is necessary to gradually reduce the speed so that in the last 5-10 minutes of walking, the heart rate is 10-15 beats / min less than indicated in the table. 8-10 minutes after the end of the workout (after rest), the heart rate should return to the initial level that was before the workout. Increasing distance and walking speed should be gradual.

Alternate walking with running. With good health and free performance of training loads on walking, you can switch to alternating running with walking, which ensures a gradual increase in the load and makes it possible to regulate it in strict accordance with your individual capabilities. After running in alternation with walking and in the presence of good health, you can move on to continuous running.

Run is the most effective means of promoting health and increasing the level of physical fitness.

7. What methods are used in conducting self-study?

8. Tell us about planning and managing the process of self-study.

9. Features of self-studying in selected sports or systems of physical exercises.

10. Energy consumption as a quantitative assessment of the magnitude of physical activity.

11. The relationship between the intensity of training and heart rate. Gradation of intensity. Signs of excessive exercise.

13. How is the control over the effectiveness of self-study.

Want to know how many calories you burn while working, for example, as a bartender? Or how much energy do you expend when doing housework or plowing your garden?

Our table of human energy consumption will help you with this. Of course, different types of physical activity consume energy in our body in different ways. Accordingly, the same time spent on different types of physical activity will give different efficiency at the output.

In the table below, you can easily find out how many calories you have burned, depending on two factors:

• type of physical activity
• the time during which you were physically active.

Advice from Kostya Shirokaya: use the search Ctrl + F. This way you can open the search bar in the browser and enter the type of physical activity that interests you.
If the type of physical activity you have chosen is on the list, it will be highlighted in a separate color, and to the right of it will be the number of calories burned per minute.

For example, a person weighing 80 kg in 30 minutes. intensive aerobics will spend: 0.123 x 80 (kg) x 30 (min) = 295.2 calories.

P.S. you have no idea how many calories we spent while we created this table manually in html 🙂

Find out how much energy you expend during activities!

Want to know how many calories you burn while working, for example, as a bartender? Or how much energy do you expend when doing housework or plowing your garden?

Our table of human energy consumption will help you with this. Of course, different types of physical activity consume energy in our body in different ways. Accordingly, the same time spent on different types of physical activity will give different efficiency at the output.

In the table below, you can easily find out how many calories you have burned, depending on two factors:

• type of physical activity
• the time during which you were physically active.

Advice from Kostya Shirokaya: use the search Ctrl + F. This way you can open the search bar in the browser and enter the type of physical activity that interests you.
If the type of physical activity you have chosen is on the list, it will be highlighted in a separate color, and to the right of it will be the number of calories burned per minute.

For example, a person weighing 80 kg in 30 minutes. intensive aerobics will spend: 0.123 x 80 (kg) x 30 (min) = 295.2 calories.

P.S. you have no idea how many calories we spent while we created this table manually in html 🙂

Find out how much energy you expend during activities!