Continuous Training is a good way to improve your aerobic system. It is also a good way to burn body fat. You walk/jog/run, swim, row or cycle for at least 30 minutes without rest. This can be done in a gym! You overload by increasing the time, distance, speed or all three. In continuous training you should: Build up the time slowly, if you are unfit Work in your aerobic training zone. Start at around 60% of your maximum heart rate and work up to 80% If you are training for competitions, work up to distances that are 2-5 times the competition distance. Continuous Training
Some advantages of continuous training are: Relevant Specificity Cheap Easy to measure Easy to overload; work longer/faster increase incline/distance wear weights Some disadvantages of continuous training are: It includes no real skill work It can be very very boring
Fartlek Training The fartlek training method involves many changes of speed It is used to improve both the aerobic and anaerobic energy systems Fartlek training is suitable for games players as games have many changes of speed The mix of fast and slow work can be changed to suit the sport and energy system you want to work on To overload, increase the time or speed of each activity
The disadvantages of fartlek training are: The athlete decides how hard to work. Coaches can’t tell if athletes are working as hard as they should! It needs a lot of motivation to work at maximum speed, so it is easy to drop the effort random nature means it is difficult to replicate or record The advantages of fartlek training are: mimics the working pattern of a match with periods of intense activity and slower pace recovery. It needs a lot of motivation to work at maximum speed, so it is easy to drop the effort
Interval Training In interval training, you follow a fixed pattern of fast work followed by rest or slower work (active recovery) An example of a interval training is sprinting and jogging then taking a 2 minute rest and repeating this 3 times. The jogging is to help remove lactic acid. The 2 minute rest is to allow full recovery To overload you can increase the number of reps, reduce the time for slow work (i.e. jogging) or reduce the rest time between sets.
Interval training can be used for anaerobic or aerobic work, depending on the distance and the number and length of intervals It can be used for other activities such as cycling rowing and swimming Since there is a set pattern it is easy to tell if someone is giving up-easy to record advantagesdisadvantages It does cause pain so you need high motivation to keep going. It can be repetitive and boring Improvement cannot be seen easily
burpees Shuttle runs Sit upsPress ups Star jumps
Isotonic Training Isotonic contraction is when muscles shorten and pull on bones. In isotonic training you use isotonic contractions to improve your muscle strength and endurance Examples are press-ups, sit-ups and weight lifting Isotonic training strengthens muscles through the full range of movement You can use isotonic exercises to suit your sport Isotonic training can make muscles sore. This is caused by the stress on them when they lengthen you gain most muscle strength at the weakest point of the action, you don’t gain it evenly throughout
Isometric training Isometric contraction is when muscles contract but stay the same length Isometric contractions produce static strength. You need this in sumo wrestling, weight lifting and gymnastics Isometric training is quick to do and doesn’t hurt very much It doesn’t need expensive equipment and can be done anywhere In isometric training, muscles gain strength only at the muscle you use in the exercise and this might not help much in your sport During isometric exercise, the blood flow to the muscle stops, blood pressure rises and less blood flows back to the heart, this can be dangerous for people with heart problems Isometric training is most effective if you combine it with isotonic training