Methods of Training in Sports and Exercise
Continuous Training
Continuous training is one of the fundamental methods used to develop aerobic fitness and endurance.
Key Characteristics:
- Prolonged activity (20+ minutes)
- Steady-state intensity (60-75% of maximum heart rate)
- No rest periods
- Typically involves activities like running, cycling, or swimming
The intensity should allow you to maintain a conversation while exercising - this is known as the "talk test"
Interval Training
Interval training alternates between periods of high-intensity exercise and recovery periods.
Types of Interval Training:
- High-Intensity Interval Training (HIIT)
- Short bursts (30 seconds - 3 minutes)
- Near maximal effort (85-95% max heart rate)
- Brief recovery periods
- Sprint Interval Training
- Very short, maximal efforts (10-30 seconds)
- Longer recovery periods
- Focuses on anaerobic energy systems
A typical HIIT session might involve:
- 30 seconds sprint
- 30 seconds walk/jog
- Repeated 8-10 times
Fartlek Training
Swedish for "speed play," Fartlek combines continuous and interval training.
Characteristics:
- Varies pace and intensity throughout
- Unstructured format
- Can include terrain changes
- Combines aerobic and anaerobic training
Fartlek is particularly useful for team sport athletes as it mimics the varying intensities of game situations
Circuit Training
Circuit training involves performing a series of exercises in sequence with minimal rest.
Structure:
- 6-12 different exercises
- Each exercise performed for set time/repetitions
