Training Methods

Training Methods

1. Interval Training

   • Periods of intense activity broken up by rest periods to allow time for recovery. Usually associated with anaerobic activity.
   • Benefits
     • Health benefits such as weight loss
     • Used to improve health and fitness in a range of ways
     • Can be adapted to suit cardiovascular fitness by changing the period lengths

2. Cross Training

   • Uses a combination of training methods to achieve a range of fitness benefits.
   • Benefits
     • Helps sportspeople who take part in many activities.
     • Helps sportspeople whose sport is made up of many events
     • Improves all round fitness
     • Variety of training maintains motivation levels

3. Weight Training

   • A form of interval training with the use of weights to complete a certain number of reps and sets. Can be carried out by using machines and free weights. Muscle groups can be targeted with the use of certain exercises.
   • Benefits
     • Improves strength by using low reps and high weights.
     • Improves muscular endurance by using high reps and low weights

4. Fartlek Training

   • A form of continuous training with variations to the terrain and pace. These changes will result in the performer having to work both aerobically and anaerobically.
   • Benefits
     • Improves cardiovascular fitness
     • Improves muscular endurance
     • Pace change allows time for breaks, enabling maximal performance

5. Continuous Training

   • Long, fairly low intensity training sessions which are usually over 20 minutes without a break.
   • Benefits
     • Improves cardiovascular fitness
     • Improves muscular endurance

6. Circuit Training

   • A chain of different exercise stations which can be adapted to suit the needs of the performer. Adaptations enables aerobic and anaerobic activity.
   • Benefits
     • Can be changed in many ways to suit the performer's needs
     • improves a wide range of components of fitness based on the chosen activites