Training methods

• Continuous Training


  DO NOT REST

  Lasts for 20 minutes

  Improves: CV fitness, muscular endurance

  Aerobic

  😃:

  no equipmen/ facilities

  alone or groups

  improves overall health

  health benefits

  😭:

  boring

  no change of pace, bad for game players

  cause impact injuries (shin splints)
• Interval training


  Intense activity with breaks

  Improves: speed and CV fitness( over long time)

  An+aerobic

  😃:

  adaptable

  aerobic= health benefits (weight loss)

  felxible training method

  versatile

  😭:

  repetitive/boring

  need to plan and keep track of sets
• Fartlek Training (speed play)

  • continuous
  • CHANGE IN pace + terrain
  • has anerobic but AEROBIC (recovery after sprint)
  • CV fitness + muscular endurance

  😃:

  excellent of games players

  no equipment (cheap)

  change of pace and terrain add interest

  done alone or in group

  exercise entire body and improve overall fitness

  😭:

  safe route not always easy to find

  higher intensity part can be avoided
• Circuit training

  • 6-12 stations (can be skill or fitness based)(can work all components of fitness)
  • Intensity measured by: Time at each station, no. reps and no. of complete circuits
  • can aerobic or anaerobic (dependent on intensity)
  • interval(with breaks) or continuous (no breaks)

  😃:

  • easily adapted to each person
  • work on skill and fitness
  • intresting ( variety)
  • aerobic or anaerobic
  • variety of stations allows muscle group recovery
  • can be cheap

  😭:

  • can be expensive
  • takes time to set up + put away
  • limited time on stations to work on skills
  • difficult to work on all skills
• Plyometric training

  • process of muscle being lengthened (eccentric muscle contraction) and then RAPIDLY shortened (concentric contraction)
  • Interval
  • anaerobic
  • high intensity + short in duration = maximal
  • includes reps and sets
  • improves POWER
  • breaks in between sets for muscle recovery

  😃:

  • can be cheap
  • builds power in muscle
  • increase in muscle mass
  • exercise entire body + improve overall fitness

  😭:

  • can cause injury if not done properly (high intensity)
  • can be expensive
• Weight/ resistance training

  • Anaerobic
  • Interval
  • Improves muscular strength + endurance, power/speed
  • Reps + Sets
  • Provides the resistance for muscles to work against
  • Rest + Recovery vital => adaptations occur

  😃:

  • easy to monitor + overload
  • can target specific muscle groups
  • easily adaptable: (high weight x low no. reps = musc. STRENGTH)(low weight x high no. reps = musc. ENDURANCE)

  😭:

  • expensive equipment
  • needs skill
  • spotter needed at higher weights
• Aerobics


  CV endurance, continuous for 30-60 minutes, e.g. step aerobics
• Body Pump


  Muscular endurance, moderate-high intensity, uses barbells, lots of reps, targets all areas of body
• Spinning


  CV endurance/muscular endurance, continuous cycling to music with instructor for motivation, pace changes throughout
• Yoga


  Flexibility, balance and strength, done on exercise mat, includes meditation and relaxation techniques
• Pilates


  Flexibility, balance and strength, done on exercise mat, uses resistance, focuses on core muscles
• F.Cs more fun in a group 😃
• The instructor motivates you 😃
• Fitness classes can be expensive 😭
• There might be no classes in your area 😭