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Aerobic Endurance and Strength Training Programmes

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´╗┐Rebecca Dickson Aerobic Endurance: Aerobic endurance is the time which you can exercise, without producing lactic acid and it building up in the muscles. Continous Training: Continuous training is when low- to mid-intensity exercises are performed for more than 20 minutes without resting intervals. Generally, this type of training is used to prepare the body for sustained workouts such as marathons and triathlons, but can also be effective for more casual athletes. It allows the body to work from its aerobic energy stores to improve overall fitness and endurance. Chief benefits of continuous training include fat burning, muscle building, and increasing maximum aerobic potential. The intensity has to work the cardio- respiratory system but must be light enough so it can continue for 30 minutes plus. The intensity should be 75-80% maximum heart rate or about 70% VO2max. Starting off with light, continuous type exercise is something most professional athletes do at the start of each season, before they begin interval training. It's part of nearly every training program. Continuous endurance training can take many forms such as swimming, cycling, running etc. To make it harder, the duration is increased not the intensity. One of the biggest benefits of a continuous exercise plan is the slow but steady improvement most athletes see over time. Someone who may only be able to jog for eight minutes at the start may find, after enough weeks or months have passed, those 12 minutes is achievable. Before long, 20 or even 30 minutes may become normal. Usually at least three or four workouts per week are required to see improvement. In addition to helping athletes build up their endurance, continuous training can help people lose weight and improve their cardiovascular strength. Contrary to some opinions, losing weight does not always require intense bursts of energy. Regular low-intensity workouts that are long enough to count as continuous training usually lead to sustained weight loss after several months. ...read more.


6. Avoid PNF immediately before, or on the morning of competition Here are the top five benefits of stretching: 1. Increases flexibility. Flexibility is the degree to which an individual muscle will lengthen. Lack of flexibility causes your movement to become slower and less fluid and makes you more susceptible to muscle strains, ligament sprains and other soft tissue injuries. The most effective way to increase your flexibility is by stretching. 2. Improves circulation. Stretching increases blood flow to the muscles. This increased blood flow brings more nourishment to the muscles and removes more waste byproducts from the muscles. Increased blood flow can also help speed up recovery from muscle and joint injuries. 3. Improves balance and coordination. The increased flexibility that comes from stretching improves balance and coordination. Improved balance and coordination lowers your risk for falls. 4. Helps alleviate lower back pain. Stiff and tight muscles in the lower back, hamstrings, hips and buttocks is one of the more common causes of lower back pain. Stretching these muscles will alleviate the pain. Muscular Power: The ability to exert a maximal force in as short a time as possible, as in accelerating, jumping and throwing implements. Plyometrics: Plyometrics is a training technique designed to increase muscular power and explosiveness. The basis of plyometric exercises is that they toughen muscles and condition nerve cells, which trigger a pattern of muscle contractions. Specifically, the exercises engage the myotatic reflex -- the release of power -- when muscles are stretched to their maximum. This reflex in turn stimulates neurons called stretch sensory receptors. The ultimate goal is achieving as strong a muscle contraction as possible in the shortest amount of time possible. Plyometrics uses a key concept of exercise science: Muscle contractions that last the least amount of time produce more energy than a slower contraction or release regardless of the size or bulk of the muscle. ...read more.


Barbell bicep curls - 8 to 10 reps. Squats - 10 to 12 reps.. Leg press machine - 8 to 10 reps. Calf press machine - 8 to 10 reps. Strength training exercises work the muscles by applying a resistance against which the muscles need to exert a force. The aim is to use an appropriate weight or resistant force that will work the target muscles to fatigue, over 8 to 12 repetitions of an exercise. A typical beginner?s strength training programme involves 8 to 10 exercises that work the major muscle groups of the body. These exercises are usually performed 2 to 3 times every week. Often a pair of hand-weights supply the resistance in these exercises, or the weight of your own body is used as the resistance against which the muscles need to work. Expensive or elaborate gym equipment, although it can be used, is not needed to undertake a strength training programme ? you can do it at home with minimal equipment. Strength training must not be done on consecutive days unless different muscle groups are worked, e.g. arms on Monday, legs on Tuesday. This is because muscle tissue is broken down during strength training and then needs recovery time to rebuild itself ? this is how muscles get stronger. Sticking to the routine is the key to maintaining your fitness. However, rapidly increasing the intensity of the exercises or the time you spend doing them can lead to injury, and abandoning of the routine. Strength development occurs with progressive resistance training. Progressive training maintains overload, or adequate intensity, by requiring slight load increases throughout your training program. Therefore, circuit training builds strength as long as you increase your lifting load as needed. You should increase your weight-training load when you can easily perform 12 or more repetitions with a given weight. Reduce your circuit-training load if you cannot perform 10 to 12 repetitions with a given load. Because each station works different muscle groups, resistance varies among stations. ...read more.

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