You can overload your body in three ways:
· By increasing the Frequency of exercise- how often you do it.
For example start by exercising twice a week, then move up to three or four times a week.
· By increasing the Intensity of the exercise- how hard you work.
For example run faster or lift heavier weights.
· By increasing the Time you spend on the exercise. If you are very unfit you might start off jogging just for 5 minutes a session, and work your way up week by week to 30 minutes a session.
Progression
Your body takes time to adapt to the increased demands on it. So you should build up your exercise level gradually. But once it reaches a certain level when it can comfortably deal with the level of exercise, it will not improve anymore. This is called plateauing. To prevent this from happening the exercises must be made progressively harder to ensure that the body continues to improve.
What are the benefits of Strength/Endurance Training?
Ø Your daily tasks will seem easier.
Ø Your muscular endurance and power is dependant on your level of strength.
Ø You will gain improved self image (body shape).
Ø You will have improved confidence.
Ø The increase in your bone density helps offset the effects of osteoporosis.
Ø You will improve and maintain good posture and body alignment.
Ø You will have a greater ability to cope with various situations that require strength.
Ø It promotes joint stability, stronger tendons and ligaments.
My training program has been developed to focus on Muscular Endurance, I have decided on this particular area of fitness as in all sporting games endurance is needed to allow the players body to last throughout the entire game period. For example a hockey match will last for approximately 70 minutes and despite a 5 – 10 minute break in between halves, This resting period is a space of guidance from the coach or team manager and so does not enable the player to rest and stretch fully before re-entering play. A high level of muscular endurance will aid the player through these 70 minutes and allow them to play to the best of their ability. We train to improve our fitness. Before training you may need to test your level of fitness to: -
- Know your starting level so that your choice of exercises is appropriate.
- Measure any improvements in fitness by re-testing at a later time.
- Set targets as a motivating factor.
Different methods of Training to enhance Muscular endurance:
Repetitions and Sets:
When planning a resistance-training programme, the number of repetitions and sets must be determined.
Repetitions are the number of times an exercise is repeated.
High repetitions will assist in developing muscular endurance.
Low reps are aimed at developing static strength.
Sets are the number of times an activity is taken in a training session. It is usually three sets in a session.
Training Different Muscle actions:
The three types of muscle action require special weight training programmes.
Isometric training can be practised with heavy, immovable weights.
Isokinetic training requires the use of weights that provide resistance through the full range of movement.
Isotonic training involves the same resistance or weight as the muscle both shortens and lengthens.
Plyometrics:
An effective way of improving and developing explosive strength are plyometrics. It involves rapidly stretching a muscle and using the energy generated in the elastic part of the muscle. The muscle then contracts using the stored energy.
Jumping is an effective plyometrics exercise.
Plyometrics can improve endurance strength developing muscles that can work harder for longer as a result of improved efficiency. Energy is obtained from fat rather than glycogen and increased capillary growth enables more efficient transfer of oxygen to the muscles. Plyometrics improve explosive strength by making the muscles contract more strongly. The tendons increase in size enabling larger forces to be generated from muscle action. Plyometrics also develop static strength as muscles increase in size, as their fibres grow thicker.
By using a variety of different styles and routines you can develop endurance levels in muscle groups all around the body, ranging from the legs straight through to the shoulders and back.
For example:
A new training routine or program should always be based on an existing program that has been proved to improve performance, in the area you are aiming to advance. The very first question that must always be asked when deciding upon any form of training is, what exactly is the athlete is trying to achieve. Once we know what the goals are, we can then set about analyzing the training methodology that needs to be implemented to achieve these goals. There are 7 basic steps to any training program or circuit:
1) Warm up:
An appropriate warm up lasting at least 10 minutes, set in accordance to the exercise that is to be undertaken.
2) Mobility work:
Mobility work is a vital component, which is required to warm up the joints and activate the synovial fluid, which will fully lubricate the joint and ensure full range of movement within the joint. Mobility work is performed before every stretch.
3) Pre workout stretch:
The pre workout stretch consists of at least two sets of ten seconds using a specifically individualised programme. Each subsequent stretch should be taken a bit further, stretching the same body part twice in a row before swapping over to the opposite side.
4) Main workout: The main workout should be performed to focus on the whole body, or specific areas that need to be stretched, toned or have been injured.
5) Mobility work:
Mobility work is a vital component, which is required to warm up the joints and activate the synovial fluid, which will fully lubricate the joint and ensure full range of movement within the joint. Mobility work is performed before every stretch.
6) Post workout stretch:
In the gym, the post workout stretch is carried out immediately upon completion of having worked any given body part using a specifically individualised programme. At least two sets of thirty seconds each must be performed, stretching a bit further during the subsequent set, and stretching the same body part twice in a row before swapping over.
7) Cool down:
An appropriate cool down lasting at least 10 minutes, set in accordance to the exercise that has been undertaken.
My original training program consisted of 8 stations to improve muscular endurance throughout the body, these 8 stations were:
- Arm dips – 3 x 10 reps add 5 dips, to each rep every week.
- Ski sit – Begin at 1 minute and try to improve the time by at least 30 seconds each week.
- Sit ups – Begin at 15 sit-ups and add at least 2 each week.
- Press-ups – Begin at 15 presses ups and aim to improve by at least 5 each week.
- Cone jumping –Begin at 1 minute and increase by 15 seconds each week.
- Abdominal crunches – Begin at 15 crunches and increase by at least 5 each week.
- Rope ladder – Begin at 1 minute with 20 seconds rest
1 minute 10 seconds with 15 seconds rest
1minute 20 seconds with 10 second rest
1 minute 30 seconds with 5 seconds rest
1 minute 40 seconds no rest
Then continue at this pace.
- Goal shooting station – A station to improve upper body endurance and strength in the arms, as well as accuracy. Aim the ball at the goal, and the objective of the defensive player is to prevent the attacker from scoring a goal.
However with the practical lesson only being 50 minutes long, every training circuit consisted of just 4 stations to be taken part in and the results recorded. The four stations we chose as a group were:
1) Ski sit
2) Arm dips
3) Press ups
4) Sit ups
However unfortunately could not participate in the sit ups, due to a lower back problem, so I have results ranging from the pre test through to the after test for the first three stations.
The apparatus:
- 1 Bench
- 2 mats
- A wall
- A stop watch
My results table:
This graph shows my improvement rate in the Ski sit as you can see from the line there was a great time increase from the pre test and week 1 of the training program as my time increased by 1minute 30 seconds, However after that steep increase the line then moves on at a steady rate.
This graph shows the amount of arm dips I was able to do, this graph shows that my performance level rose at a steady rate from 64 to 90 in 7 weeks, However on week 4 my number only increased by 2 but then levelled out again towards the end of the program.
This graph shows the amount of press-ups I was able to do as shown in this graph the line proceeds steadily throughout the program at an average of 5 extra press ups each week. However in week 4 I only managed to increase by three but then carried on in a similar pattern as before for the continuation of the rest of the program.
My training program was simple and easy to manage although effective at the same time; this is proved by the results shown from the practical performances. All of the results improved a great deal from the beginning to the end of the circuit, through using basic exercises I have been able to enhance my performance level and achieve a higher level of endurance. Research into training programs and being able to create your own has enabled me to see the different exercises that need to be performed for specific parts of the body, and whether technical or basic the exercises placed in the circuit can effect that particular part of the body or a specific muscle group so that you can gain the greatest achievement out of the circuit to improve your performance ability and endurance throughout the game. In general my circuit program was successful, it tested each area of fitness that I wanted it to. Although it was successful, because there were so many people doing their own circuit program there wasn't enough equipment, groups had to be formed so the equipment could be shared. If I were to perform the circuit program again I would start by having a recovery time between each station, also I would make the exercise time slightly less at the beginning of the program so I could get use to doing the exercises gradually. Although I had improved during the six-week period I feel that performing the training circuit would be more beneficial over a longer period of time, so if I were repeating this program I would make it last 12 weeks so improvements could be seen more easily. Once the circuit becomes to easy I would have to make it harder to affect plateauing. If the circuit is not made harder the body will stop improving in the areas of muscular endurance and anaerobic respiration. The body must also train to prevent reversibility. This is when the affects of training decrease and the benefits are lost.