Much of the conditioning methodology in this book involves regularly monitoring your exercise intensity and adjusting your effort level in order to keep your overall exercise intensities within specified ranges. There are a number of ways to judge training intensity while exercising, but not all are easily applicable to swimming. This chapter presents two methods that you can use separately or in tandem in order to gauge and control your exercise intensity: ratings of perceived exertion and measured heart rate. I also explain how to apply those numbers to the workouts in this book for maximum benefit. Finally, I explain how to prepare for your exertions and how to cool down afterward.
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