Methods of Training

Understanding Different Methods of Training

• In Physical Education, there are various methods of training designed to improve specific aspects of fitness and performance.
• These methods include continuous training, circuit training, interval training, weight training, plyometric training, and flexibility training.
• Continuous training involves performing aerobic exercises at a steady pace without rest, mainly to improve cardiovascular endurance.
• Circuit training entails several high-intensity exercises targeting different muscle groups with little to no rest between them. This method boosts both muscular strength and endurance.
• Interval training is characterised by alternating periods of intense activity and rest, which improves both aerobic and anaerobic fitness.
• Weight training is used to enhance muscular strength, endurance, and size. It involves the manipulation of resistance through the use of weights.
• Plyometric training focuses on developing explosive power and involves exercises like jumps or throws.
• Flexibility training, like yoga or Pilates, increase joint range of motion and muscle flexibility, aiding in reducing the risk of injury.

Factors to Consider When Choosing a Training Method

• The type of sport or activity undertaken determines the most suitable training method. For example, a 100-metre sprinter would benefit more from interval training, while a marathon runner would gain from continuous training.
• The individual’s physical condition, including their general fitness level and any pre-existing injuries, will also affect the choice of training method.
• The person’s goals or performance targets play a big role. For instance, an individual aiming to build muscle mass would prefer weight training, and someone wanting to improve flexibility would choose flexibility training.

How to Apply the Principles of Training

• The principles of training, including specificity, overload, progression, and reversibility, are crucial to any training programme.
• Specificity refers to choosing a training method that is specific to the sport or physical activity you are training for.
• The principle of overload suggests that in order to improve, the body needs to be worked harder than it is accustomed to.
• Progression is about gradually increasing the intensity of the training programme to avoid overwork and injury.
• Reversibility warns that any adaptation the body has made due to training will be lost if you stop training, underlining the importance of regular exercise.

Effects of Training on the Body

• Regular and consistent training can result in numerous physiological adaptations in the body, including increased heart function, improved lung capacity, enhanced muscular strength and endurance, and better flexibility.
• These physiological changes help improve overall fitness levels, performance in sports or other physical activities, and general health.
• Training also affect the mind by boosting mental health, reducing stress, and improving confidence and self-esteem. Use of proper training methods can therefore have a significant positive impact on the holistic wellbeing of an individual.