Fitness Technique
The prefatiga is a technique that can increase the intensity of stimulation applied to the muscle to achieve its development.
INTENSITY
In assessing the training load can be defined “volume or amount” the sum of the elements of that charge, as the series, the kilos, repetitions, etc … while intensity is the quality of that training.
It is closely related to the amount of cargo coming and determines the shape, gives instant results but not stable and must always be preceded by a period of training related to the amount, provides results only if it exceeds a certain limit, and is specific respect to the quality to be developed.
The intensity always related to the objective of training and aerobic effort that seeks to stress transport systems, is coupled with the maximum heart rate.
The formula to calculate the intensity, we get this: absolute intensity = percentage of the maximum x the highest number of repetitions.
In other words, if 80% of the maximum allows us to six reps, and do only five, there will be no over-exertion. But if we can get six reps, the stimulus will have been strong.
There are three levels of intensity:
-I Level: Series not carried to exhaustion
Level-II: Series taken to the temporary exhaustion
Level-III: Series pushed beyond exhaustion.
WHEN TO USE THE PREFATIGA
It would be unthinkable to use this technique is very young or inexperienced. The body must be prepared to withstand the impact, which is advisable to use when the macro cycle is advanced or competition period.
An easy way to use the prefatiga, is making a series of biceps to failure, so when the series started with chest, we ensure that we work the muscles properly.
I advise to use the method on small muscle groups, for the facility involved.