Advantages to all methods of training

Advantages to all methods of training

1. Cross training

   • Variety of training which makes it more interesting
   • Train with different people in the different activities
   • Certain muscle groups can be rested from day to day, e.g. continuous on the road and interval in the pool
   • Training can be adapted to the weather
     • e.g. change to swimming in an indoor pool if the weather is poor for running

2. Weight Training

   • Can be used to imprve muscular strength, muscular endurance or power
   • There is a wide variety of exercises. A programme can be created to improve specific muscle groups
   • Easy to monitor progress and overload

3. Circuit Training

   • Better for general all round fitness than continuous, interval or fartlek training
   • It can combine muscular endurence, muscular strength, agility,coordination, power speed and cardiovascular fitness effectively within one session
   • People of all levels of fitness and ability can participate as the exrcises can be suited to everyone specific needs
   • The equipment is not very expensive
   • Includes both aerobic and anaerobic activities
   • Uses a wide range of exercises, which makes the session more interesting
   • Uses the principle of progress overload
   • People work hard and can be highly motivated to make them succeed better and reach their goals

4. Fartlek Training

   • Can be done away from a track or a sports hall and over pleasent landscapes and terrain
     • Such as sand dunes near a beach and forests or hills in the countryside
       • Done in repititons several times e.g. up and down the same hill sevreal times
   • Programmes can be very flexible
   • Rest periods can included in sessions or they can just be continuous with hard and easy running
   • It is suited for most games such as rugby and netball, as well as general fitness programmes

5. Continuous Training

   • Improves aerobic fitness, as it includes long, slow activity
   • It is very cheap apart from the cost of suitable footwear in the case of running
   • Can be done individually or in a group as well as in a variety of places
   • It is suitable for improving health and fitness
   • Can be adapted to individual needs
   • A wide range of activities can be used including running, jogging, swimming, cycling, as well as exercise machines such as rowing machines, exercise bicycles, treadmills, cross trainerand skiing machines

6. Interval Training

   • Mainly designed to improve speed
   • Will also improve cardiovascular fitness
   • Its high intensity and always done at a fast pace
   • It includes repeated sprint, running or swimming which is anaerobic
   • It includes a rest period (interval) which allows recovery
   • Heart rates can be measured and shown in graphic form, so they can be evaluated and the quality of the session completed
   • It takes place over short periods or bursts
   • It includes repititions of high quality work which raises the pulse to near maximum
     • This increases cardiovascular fitness