Training Methods

Training Methods

Continuous Training

  • Continuous Training involves sustained physical activity carried out at a steady pace, typically for 20 minutes or more.
  • The intensity of the workout is low to moderate, without any rest intervals.
  • This type of training primarily improves cardiovascular fitness and endurance.
  • Examples include distance running, cycling, and swimming.

Fartlek Training

  • Fartlek Training is a form of interval training. It involves varying the intensity of exercise throughout the workout without stopping.
  • Fartlek, a Swedish term meaning “speed play”, effectively blends continuous and high-intensity interval training.
  • The training often involves sprinting, jogging and walking in various sequences to challenge both aerobic and anaerobic fitness.
  • It can be adapted easily for various sports and fitness levels.

Circuit Training

  • Circuit Training is a high volume but low resistance weight workout with short rest intervals.
  • Involves a sequence of strength or cardio exercises (or both), each done for a specific number of reps/for a set time before moving on to the next.
  • This method is excellent for improving muscular endurance, cardiovascular fitness, strength, and flexibility.
  • It’s versatile and can be designed to focus on a particular sport or fitness goal.

High Intensity Interval Training (HIIT)

  • High Intensity Interval Training (HIIT) involves short, intense bursts of exercise, followed by short recovery periods.
  • It is an efficient way to increase both aerobic and anaerobic fitness.
  • HIIT can improve overall health, increase metabolism, and aid in fat burning.
  • Examples of HIIT workouts can include sprinting, burpees, jump roping, and high knees.

Weight Training

  • Weight Training involves the use of resistance to muscular contraction to build the strength, anaerobic endurance, and size of skeletal muscles.
  • It’s associated with lifting weights but can take a variety of forms, including bodyweight exercises.
  • It can improve power, overall body strength, muscle tone, and even boost metabolic rate.
  • Protocols can be adjusted (like reps, sets, weight) to meet specific individual goals.

Plyometric Training

  • Plyometric Training includes explosive movements, such as jumping, to increase power.
  • These exercises use the muscles’ stretch-shortening cycle to increase muscular power.
  • This training is beneficial for sports requiring sudden bursts of energy, like basketball or athletics.
  • Precautions should be taken while practicing plyometrics, as the high intensity can lead to injury if not performed correctly.

Flexibility Training

  • Flexibility Training involves exercising at a low intensity to increase the length of the muscles.
  • Improving flexibility can increase range of motion, reduce muscle stiffness, and decrease risk of injuries.
  • It includes static stretching, where a stretch is held for a specific length of time, and dynamic stretching, involving controlled movements that gently take you to the limits of your range of motion.