DIFFERENT WAYS TO TRAIN

1. DIFFERENT WAYS TO TRAIN

2. There are 5 principle training methods: • INTERVAL TRAINING • CONTINUOUS TRAINING • FARTLEK TRAINING • CIRCUIT TRAINING • WEIGHT TRAINING

3. 1. INTERVAL TRAINING This involves periods of work followed by periods of rest. The work interval may be a distance to run, say 60m, or a time to run, say 10 secs. The rest interval may be a walk back to the starting mark, or simply not working (rest). There are many advantages to this type of training:

4. It includes repeated sprint running or swimming, which is ANAEROBIC. • It takes place over short periods or bursts • It includes a rest period which allows for recovery • It includes repetitions of high quality, which raises the pulse into the TRAINING ZONE. INTERVAL TRAINING is particularly suitable for team game players, as it consists of short bursts followed by slow walking or stopping.

6. 2. CONTINUOUS TRAINING It could start with brisk walking and graduate to jogging. It could be over a distance or over time. In continuous training, the athlete does not stop working. The advantages of continuous training are:

7. You can work on your own or in a group • It is suitable for health and fitness • It improves AEROBIC fitness. • It can take place in a variety of places. • It can be adapted to suite INDIVIDUAL NEEDS.

9. 3. FARTLEK TRAINING Means SPEED PLAY. It is a combination of fast and slow running. In many ways it is like Interval Training. You have sprints and jogs and other periods of work followed by short periods of rest. The advantages of Fartlek training are:

10. It can be done in a variety of terrain e.g. sand dunes, parkland, forest. • It can include hill work • It can include repetitions and programmes are very flexible • Rest periods can be included or the session can be continuous with intermittent hard and easy running.

14. 4. CIRCUIT TRAINING The aim is to improve MUSCULAR ENDURANCE and CARDIOVASCULAR fitness Involves a number of exercises set out so you avoid exercising the same muscle group consecutively. Each exercise takes place at what is called a station. The exercises may be carried out for a length of time e.g. 30secs, or a set number of times.

15. After completing each set of repetitions, the athlete moves on to the next exercise. Another way to use a circuit is to have a skills circuit for a particular sport. In this case, instead of doing different exercises at each station, a different skill from a sport can be practised. For example, a Basketball skills circuit could have dribbling at station 1, chest pass at station 2, shooting at station3 etc. The advantages of CIRCUIT TRAINING are:

16. It offers a much more general all round fitness than the other 3 methods. • It includes strength, endurance, power, flexibility and speed. • People of all levels of fitness and ability can take part. • It includes both AEROBIC and ANAEROBIC activities. • It uses a wide range of activities • People work hard and can be highly motivated to succeed.

19. 5. WEIGHT TRAINING WEIGHT TRAINING is a form of training that uses progressive resistance, either in the form of actual weight lifted or in terms of the number of times the weight is lifted.

21. WHAT IS WEIGHT TRAINING USED FOR ? • Increase muscular strength • Increase muscular endurance • Increase speed • Develop muscle bulk • Rehabilitate after illness.

22. HOW DO I CONSTRUCT A WEIGHT TRAINING SCHEDULE ? • The number of exercises • The exercises for each muscle group • The weight used • The number of repetitions • The number of sets • How fast the exercise is done • How long the rest is between sets • The frequency of training.

23. A TYPICAL WEIGHT TRAINING PROGRAMME MAY LOOK LIKE: