Training Methods

Training Methods You need to know about training methods for your Personal Exercise Programme, this is therefore important information. Training Methods

Important Information • Predicted Maximum Heart Rate is Calculated by – This information can help work out your training zones 220 – Age =Max HR Training Methods

Important Information • Your body can work either aerobically or anaerobically Different sports need different levels of aerobic and anaerobic fitness They need to know about training zones to train in the appropriate manner for their sport Different sports therefore train in different ways Training Methods

Training Zones To improve Aerobic fitness – your training zone is 70-85% of maximum heart rate. Lets see if you can your out your aerobic training zone Training Methods

Work out your maximum heart rate Work out the lowest level of your training zone Work out the upper level of your training zone 220 –Age = Max HR 220-15=205 Lowest level = 70% of Max HR = 143bmp Upper level = 85% of Max HR = 174bpm Aerobic Training Zone Training Methods

Your Turn • See if you can work out your anaerobic training zone • You need this information • Anaerobic training zone is 85-90% of Maximum Heart Rate Training Methods

Work out your maximum heart rate Work out the lowest level of your training zone Work out the upper level of your training zone 220 –Age = Max HR 220-15=205 Lowest level = 85% of Max HR = 174bmp Upper level = 90% of Max HR = 184bpm Anaerobic Training Zone Training Methods

Have another go • Watch this Video • The runner in the final leg is Mark Lewis Francis • He is 22 Years old • Work out his anaerobic training zone. Training Methods

Continuous Training • Is a method of training performed for a long time at a low intensity. • It involves using large muscle groups at a steady state for up to 2 hours. • It improves endurance. • Widely used in swimming, cycling and distance running. • Training intensity should be 70-85% of max HR. Training Methods

Continuous Training • This critical threshold zone is 70 – 85% maximum heart rate (above the body works anaerobically). • For successful continuous training heart rate must remain within the zone. Training Methods

Circuit Training • Is a method of training commonly used to improve strength, endurance, mobility and aerobic endurance. • It consists of performing a series of exercises set out so that different muscle groups are worked at consecutive stations. • The circuit can be made activity or game specific. Training Methods

Interval Training • Interval training can be used for both aerobic and anaerobic training. • It is a form of training in which periods of work are interspersed with periods of rest. Training Methods

Fartlek • Fartlek means ‘speed play’ in Swedish. • During this type of activity the athlete varies the pace of the run and also the terrain they run over. Training Methods

A Typical Fartlek Training Session Includes • Some steady state running interspersed with sprints. • Slow recovery work. • Runs both up and down hills. This is a excellent training method for games players who need the ability to change pace during an activity. Training Methods

Weight Training • Used primary used to development strength. • Easily adapted to suit the needs of the performer. • E.g. – weight lifter wishing develop max strength will use heavy weights low reps. Or the rower wanting to develop endurance would use low weights higher reps. Training Methods

Training Methods