Methods of training

Methods of training

Continuous Training

  • Involves long, steady exercise sessions where the heart rate is elevated but kept consistently within personal target zones.
  • Beneficial for improving aerobic endurance and cardiovascular health.
  • Common sports that require this type of training include long-distance running, cycling, and swimming.

Circuit Training

  • Involves rotating through a series of exercises or activity stations, each focusing on different muscle groups.
  • Can be adjusted to focus on either muscular strength or aerobic/anaerobic endurance depending on the exercises and rest periods between stations.
  • Texas circuits, self-designed circuits and fixed circuits are all forms of this method of training.

Interval Training

  • Involves periods of intense work followed by periods of rest or lower intensity work.
  • Useful for sports involving bursts of activity, such as football or rugby.
  • Can improve speed, power, and both aerobic and anaerobic endurance.

Fartlek Training

  • Combines continuous and interval training techniques.
  • Involves various intensities and types of exercise within one session, often within a natural setting.
  • This Swedish ‘speed play’ method is beneficial for athletes requiring different levels of pace, such as distance runners or cyclists.

Weight and Resistance Training

  • Typically involves using weights or resistance bands to provide a load against which muscles must work.
  • Can be anaerobic when focus is on lifting heavy weights for fewer repetitions (muscle strength), or aerobic when lifting lighter weights for more repetitions (muscle endurance).
  • This training method improves muscular strength, power and endurance, and is important for activities including weightlifting and climbing.

Plyometric Training

  • Involves explosive movements, such as jumping, bounding or hopping, to increase power and speed.
  • Works by momentarily preloading muscles with a lengthening (eccentric) contraction before immediately followed by a shortening (concentric) contraction.
  • Ideal for sports where sudden explosive power is crucial, such as high jump or sprint starts.

Flexibility Training

  • Involves stretching exercises to improve the range of motion in joints and muscles.
  • Includes static stretching, dynamic stretching and PNF (Proprioceptive Neuromuscular Facilitation).
  • Useful for dancers, gymnasts, and athletes; it aids in injury prevention for all sports.

Cross Training

  • Involves using multiple training methods or sports to prevent overuse injuries, maintain motivation, and enhance overall performance.
  • Effective in reducing the risk of injury as it avoids overloading one set of muscles.
  • Induces a well-balanced level of fitness and can help athletes to sustain a high level of training without burning out.