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因为大多数运动项目既要求有肌肉力量,又需要有心血管耐力,因此在这方面花费一定时间进行训练是很有必要的,然而大量练习是以技术为主,身体素质训练就需要有计划地安排。在规定时间限度内,身体素质训练的最好有效的方法是什么呢?首要问题是:我们要确定为获得或保持相对高水平的肌肉力量和心血管耐力所必须的最短训练时间。研究表明,一组强度练习对发展肌肉力量可产生有效刺激。要使11大肌群的每一肌群都得到锻练,一组练习需要20分钟。通常认为一周三次力量训练是最适宜的,然而一周内间隔时间相等的两堂力量训练课也可以获得大力量,因此我们需要的最短力量训练时间是一周二次,每次20分钟。改善心血管耐力的检验标准是每周。能作二～三次大肌肉练习,每次20′～30′(分钟)。假如某运动员保持有适当的心率反应,则耐力的最短训练时间是每周二次,每次20分钟。
Because most sports require muscle strength and cardiovascular endurance, it is necessary to spend some time training in this area, however, a lot of practice is based on technology, and physical fitness training needs to be arranged in a planned way . What is the best and most effective way of physical fitness training within the time limit? The first problem is: we need to determine the minimum training time necessary to achieve or maintain a relatively high level of muscle strength and cardiovascular endurance. Research shows that a set of intense exercises can produce effective stimuli for developing muscle strength. For each muscle group of the 11 major muscle groups to be trained, one group of exercises takes 20 minutes. Strength training is usually considered three times a week is the most appropriate, but the same interval within the week of two strength training classes can also gain strength, so we need the shortest strength training time twice a week for 20 minutes each time. The test for improving cardiovascular endurance is weekly. Can be used for two to three large muscle exercises, each 20 ’~ 30’ (minutes). If an athlete maintains an appropriate heart rate response, the shortest endurance training time is two times a week, each 20 minutes.