The load from the word "cargo" is a factor from the outside that acts on the object. Or the amount of work an object does.
There are different types of loads: physical (work / study), power (sports), tax (finance), public (society), electrical (technics), vehicle load (technical), load on supporting structures (construction) and so on.
Physical
In a general sense, physical activity is a physical activity performed by the body. Usually, this type of load is understood as labor activity that requires physical exertion. It can be a job as a waiter, loader, handyman.
This also includes mental load. That is the scope of the tasks to be solved. Mental load refers to work in general, to study, to solving any life problems.
Physical activity is weak, normal, acceptable, extreme, unacceptable.
Power
This is a kind of physical activity, where the emphasis is on exercises for pumping the muscles of the body. Usually the power load termused in sports to refer to a set of exercises, the purpose of which is to gain muscle mass.
Share full and part load. In the first case, the body works at full capacity, on the verge of the possible and unbearable. With partial load, the muscles work in a comfortable mode, maintaining their tone, but not growing.
Tax
The tax burden is the amount, expressed in money, that any enterprise (and employed individual) is obliged to deduct from the state budget. This money is used to repair roads, equip yards, carry out other work, and also make payments to socially vulnerable sections of society.
Public
Community work is a voluntary agreement to take on a task or duty related to public improvement, a trade union, a party. This activity should not be paid in any way. It is carried out exclusively on the initiative of a volunteer.
Electric
Electrical load is the actual total electrical power consumed by all receivers connected to the network. Simply put, it is any receiver of electricity in an electrical circuit.
Physical activity: calculation
From the existing variety of methods for calculating the training load, one very common one can be distinguished: calculation of the body mass index (BMI) and the optimal physical load to it.
BMI is based on a person of average build with an even distribution of body fat and lean body mass.
BMI=body weight, kg/(height, m)²
Calculation example: weight 55 kg, height 165 cm
55/(1, 65)²=55/2, 7225=20, 20
Checking against the table:
| BMI | Result values |
| <16 | Underweight |
| 16.5-18.49 | Underweight |
| 18.5-24.99 | Normal body weight |
| 25-29.99 | Overweight |
| 30-34.99 | 1st degree of obesity |
| 35-39.99 | 2nd degree of obesity |
| >40 | 3rd degree of obesity |
Please note: this index does not consider fat, but total body weight. You can get a “normal” result even with excess body fat in some areas of the body. Just like professional athletes, they will easily get "obese" by BMI, since serious muscle mass shows an excess of total weight according to the given table of values.
Do I need to lose weight if BMI shows the norm, but there are extra deposits of fat in the body? The answer is no. You don’t need to lose weight, but you can displace adipose tissue with muscle, that is, train. Even with fat loss, the scale may not show weight loss. This is normal and occurs just due to muscle growth.
To calculate what kind of load you can give the body in training, you need one more indicator - the frequencyheart rate (HR). It can be calculated by placing fingers on an artery in the neck or wrist. The normal resting heart rate for women is 60 beats per minute, for men it is 70. Trained and untrained people have different heart rates.
To determine the optimal heart rate load, use the formula:
| estimated indicator | man | woman | |
| a | "peak" heart rate (max) | 205 - number of years/2 | 220 - number of years |
| b | possible fork of heart rate fluctuations | a - Resting heart rate | a - Resting heart rate |
| c | "estimated shift" in HR | (bheart rate)/100% | (bheart rate)/100% |
| d | highest point of training range | c + HR at rest | c + HR at rest |
Example:
Male - 35 years old, resting heart rate 70 bpm
a. 205 - 17.5=187.5
b. 187.5 - 70=117.5
c. (117.570)/100%=82.25
d. 82, 25 + 70=152, 25
Woman - 30 years old, resting heart rate 65 bpm
a. 220 - 30=190
b. 190 - 65=125
c. (12560)/100%=75
d. 75 + 65=140
The results obtained are used to control the compliance of physical activity with age, weight and level of physical activity.training man.
The training zone is calculated as +/- 6% of the calculated highest point of the training range. In the example above, this is 143 - 161.4 bpm for a man and 131.6 - 148.4 bpm for a woman.
After the load, you need to slow down, for a while, while still remaining physically active. The body needs to adjust to a normal mode, for this, at the end of the workout, you can switch to an easy run or step. Depending on the intensity and duration of the session, this can be either 5 or 25 minutes.
It's also good to “knead” your workout with stretching: it evens out breathing and allows the muscles and ligaments of the body to become elastic again and not clog after intense physical activity.
