Methods of Training By Chloe Unwin, Laura Tattershall, Lucy Bagnall, Natasha Worrall and Jessica Lees Interval Training Basketball, football, hockey, tennis and rugby are suited for his type of training. It is more appropriate than continuous running because it increases aerobic power and improves cardiorespiratory endurance. Continuous Training Continuous training is a type of physical training that involves activity without rest intervals. Sports suited for this is runners, marathon and triathlon athletes. This is because you don’t have interval breaks so your body gets used to the conditions so it gets stronger. Fartlek Training It is suited best to football, rugby and hockey players. This is because it increases the aerobic and anaerobic capacities. Also, it changes speed, pace and agility. It can be done over different terrains and is very flexible. Circuit Training Circuit training is an excellent way to improve mobility, strength and stamina. Football, rugby, basketball players and athletes find circuit training useful because it increases their speed. Weight Training Baseball, basketball, ice hockey, football, marathon runners all benefit from weight training because it increases muscular strength and endurance. Also it helps swimmers and aerobic sports participators because it makes muscles stronger. Cross Training Cross training is necessary to reduce the risk of injury from repetitive strain or overuse. Cross training exercise can strengthen the cardiovascular system, bones, muscles, joints, reduce body fat and improve flexibility, balance and coordination. It is best suited for marathon runners, swimmers and cyclers. Effects of MOT Different methods of training have different effects on the body whether they are long term or short term effects. They will enhance the core attributes needed for a particular activity to improve the athletes performance. There are lots of different methods of training, some examples of these are: • Continuous training which involves working for a sustained period of time without rest and that improves cardiovascular fitness so that oxygen will be pumped around the body quicker. • Interval training which involves alternating between periods of hard exercise and rest. This training exercise improves speed and muscular endurance which means that the muscles will be able to work for longer periods of time and at a faster pace. • Circuit training which involves performing a series of exercises in a circuit. Each activity takes place at a 'station'. It can be designed to improve speed, agility, coordination, balance and muscular endurance. Football players may use this method to benefit them. • Fartlek training involves varying your speed and the type of terrain over which you run, walk, cycle or ski. It improves aerobic and anaerobic fitness. • Weight training uses weights to provide resistance to the muscles. It improves muscular strength (high weight, low reps), muscular endurance (low weight, high reps, many sets) and power (medium weight and reps performed quickly). 6 Different Methods of Training Interval TrainingInterval training is a type of discontinuous physical training that involves a series of low- to highintensity exercise workouts combined with rest or relief periods. There are two types of interval training: -Slow interval training -Fast interval training Continuous Training-Continuous training is when low- to mid-intensity exercises are performed for more than 20 minutes without resting intervals. Almost any type of exercise can be done in a continuous way. Jogging, cycling, and swimming are often the most common , but the most important part of this type of training is the amount of time spent performing the exercise. Fartlek TrainingFartlek training is a form of interval or speed training that can be effective in improving your speed and endurance. A form of continuous exercise, it involves mixing the intensity of an exercise session, with athletes alternating between running fast, running steady, and running slow. It can be combined into any training program as there is no set time or distance limit for sessions. Circuit TrainingCircuit training is a form of physical exercise that combines strength exercises, or weight training, with endurance exercises, or cardiovascular training. An example of an exercise rotation can include push-ups, sit-ups or other form of abdominal training, jumping jacks, and squat thrusts. Weight TrainingWeight training is a technique of building muscle and burning calories that relies on gravity to provide the resistance needed. An example of using this would be using a variety of weights and by lifting these weights will build muscles and burn calories over time. Another option could be to use a weight machine. Cross TrainingCross-training in sports and fitness refers to the combining of exercises to work various parts of the body. Often one particular activity works certain muscle groups, but not others; crosstraining aims to eliminate this. Interval Training Examples: -Sports -Weight Training Circuits -Fitness Equipment -Walking/Jogging -Hiking and Trail Running -Running Stairs -Jumping -Swimming Own Version MOT: Do a range/variety of all these interval training examples each week so it involves a series of low- to high-intensity exercise workouts . Continuous Training Examples: -Cycling at a slow speed for 30 minutes is one example of continuous training. -Doing any activity/sport from dancing to walking for a duration of time can be an example of continuous training -Own Version of MOT: Pick an activity of your choice out each week to take part in for a certain amount of duration time then increase every time you do it again Fartlek Training Examples: -The main example of a fartlek training method would be running - Fitness Equipment such as a running machine can be used for this method of training Online version of MOT: Structured Fartlek 2-mile warm-up 2-4 sets of: 4 minutes at half -marathon race pace followed by a 2-minute recovery jog 2 minutes at 10K race pace followed by a 1-minute recovery jog 1 minute at 5K race pace followed by 30-second recovery jog 30 seconds at 1-mile race pace Take a 4-minute recovery jog between sets. 2-mile cool down Circuit Training Examples: -Circuit training contains a number and variety of exercise to complete one after another. So for example you could use: -Treadmill -Press ups -Squat Jumps -Sit ups -Squat Thrusts -Bench Step-ups Own version of MOT: All of the above would be recommended in circuit training as it is getting a variety of strength exercises, or weight training, with endurance exercises, or cardiovascular training. Mo Farah • Long distance runner: 5000m, 10000m For his event Mo Farah would need Speed, Power, Muscular Endurance and Cardiovascular endurance because he needs to be able to keep going for a long distance. Training Methods that would suit Mo Farah best are: Continuous Training, because he needs his muscles to be able to maintain a pace over a long distance and this type of training develops stamina, But he may also find Fartlek training could help him with his event because he will use different speeds of running at different points in his event for example the extra speed needed in the last stretch. Fartlek training can help him manage his speed and have enough energy for the final stretch to the line. Aerobic fitness is another way of describing cardiovascular fitness, or stamina. You can improve aerobic fitness by working in your aerobic target zone. This is found between 60-80% of your MHR. You cross your aerobic threshold, the heart rate above which you gain aerobic fitness, at 60% of our MHR. You can improve your anaerobic fitness, which includes strength, power and muscular endurance, by working in your anaerobic target zone. This is found between 80-100% of your MHR. Anaerobic threshold is the heart rate above which you gain anaerobic fitness. You cross your anaerobic threshold at 80% of your MHR. Below 60% MHR you do not improve your aerobic or anaerobic fitness at all. You can improve aerobic fitness by working in your aerobic target zone. This is found between 60-80% of your MHR. You cross your aerobic threshold, the heart rate above which you gain aerobic fitness, at 60% of our MHR. You can improve your anaerobic fitness, which includes strength, power and muscular endurance, by working in your anaerobic target zone. Anaerobic threshold is the heart rate above which you gain anaerobic fitness. You cross your anaerobic threshold at 80% of your MHR.