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Circuit Training.

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Introduction

Types of Training Circuit Training This involves a series of exercises or activities, with each one taking place at a different station. Each station involves an exercise aimed at a specific muscle group in the body. The exercises must be arranged so the muscle groups alternate between work and recovery and allow lactic acid dispersal. Circuits can be designed to improve: - Fitness, both aerobic and anaerobic - Strength and Endurance - Specific sport actions and skills - General muscle tone - Personal targets There are two different variations of circuit training: 1. Fixed load - the individual attempts to perform each exercise continually over a given time and intensity is increased by setting higher stress levels such as lengthening the work period or shortening the rest period. 2. Individual load - the individuals establishes their own level of work for each exercise, this is usually between 50% and 60% of the maximum that a person can do for 1 minute of the exercise. ...read more.

Middle

There are no fixed amounts of each component and a programme can be planned to suit the levels of fitness of the individual. A fartlek session usually last for a minimum of 45 minutes. The word fartlek means, "Speed play" For example: 10 min Jog 100m Walk 50m Sprint 2 min Rest 5 min Jog... The advantages of fartlek training are: - Can be adapted to suit the individual - Reflects the pattern of games that have a regular change of pace, e.g. football - Adds variety to pace - Train at a higher intensity The disadvantages of fartlek training are: - Higher intensity so can increase risk of injury Both fartlek and interval training improve aerobic and anaerobic fitness, increases metabolic rate and they decrease the percentage of body fat. Continuous Training This involves long, slow, distance exercise (LSD) at a constant rate without rest. Training at first should be at 60% maximum heart rate progressing to 85% as fitness improves and the distance increases. ...read more.

Conclusion

As training progresses, the weights can be made heavier and rest periods can be reduced. In order to increase strength a person should life a heavy weight but with few reps, to increase stamina a light weight should be lifted but with a large number of reps There are two main types of weight training: 1. Isometric - this involves lifting the weight and holding the muscular contraction for up to 5 seconds, then relaxing before repeating it again. This develops strength rather than endurance. 2. Isotonic - this involves raising and lowering the weights repeatedly and rapidly. This develops stamina as well as strength. The advantages of weight training are: - A fast way to build up strength - Adapted to suit most sports - Carried out on multi-station weight machines - Can develop several components of fitness The disadvantages of weight training are: - Need access to equipment - Danger of injury Weight training improves muscular strength, endurance, tone and posture and it increases muscular size, bone density and metabolic rate. ...read more.

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