Scientists from the Siberian Federal University (SFU) have compiled a list of recommendations that will help make independent sports training more effective. Experts believe that self-monitoring will help increase physical activity, develop endurance and lose weight, the press service of the university said.
Researchers have found that standard cycling workouts on a stationary bike or treadmill, combined with smart use of gadgets, can give excellent results. Fitness apps in smartwatches, bracelets and smartphones allow you to track physiological indicators during training and calculate how to make training more effective for a specific user.
Scientists noted that people 18-25 years old move and play sports less than their parents did at this age. The authors of the study suggested that such changes are associated with an increase in psycho-emotional stress and virtualization of various spheres of life.
Concentration of all life - study, work, shopping - within the four walls of an apartment can lead to unpleasant health consequences. Many "transfer" a large amount of motor exercises necessary for the body to the gym. However, not everyone is satisfied with the results, said the co-author of the study, candidate of sciences, associate professor of the Department of Physical Culture of the Siberian Federal University Alexander Osipov.
The study found out why some gym clients manage to do more sets and do more exercises than others in the same time.
At the first stage of the work, scientists using data from fitness applications and training videos, calculated the number of calories that young people spent in 12 weeks.
The researchers divided all participants in the experiment into two groups - those whose indicators were higher and those who were slightly behind. They then analyzed the structure and nature of the exercises that the groups did over 12 weeks.
It was found that more productive participants burn more calories per workout due to changes in the speed of the exercises performed.
Changing exercises also plays a big role in increasing energy costs - for example, switching from a treadmill to an elliptical trainer, Osipov explained.
“In addition, work in a pulse mode is of great importance, in which the body begins to burn calories: about 140-145 beats per minute,” he said.
The scientist also noted that young people could not explain the structure of the choice of exercises: everyone acts according to their own desires and feelings.
The researchers concluded that the most productive participants in the experiment chose the ones that were right for them and could give the desired results from all exercises. They all did it without a coach.
"There are many gadgets and applications on the market that count the number of steps you have taken, measure your heart rate, and demonstrate" burned out "kilocalories.", - said Osipov.
He added that technology can and should be used to systematically track your physical condition and plan sports training so that it brings the maximum benefit.