The disadvantages of circuit training are:
- You may not have access to certain pieces of equipment
Interval Training
This involves alternating between fixed periods of exercise and fixed periods of rest or light exercise for recovery. Careful planning is needed to keep an equal level of work and rest. Rest periods allow for recovery from oxygen debt.
Interval training is effective for most team sports and is an appropriate method of training for running and swimming.
With this type of training there are four ways in which the stress level can be increased:
- Increase the speed of the sprint
- Increase the number of sprints
- Increase the distance sprinted
- Decrease rest periods
For example:
25m Sprint 30 sec Rest 25m Sprint 30 sec Rest…
This type of training can improve both aerobic and anaerobic fitness.
The advantages of interval training are:
- Adds variety to pace and duration
- It is easy to measure progress and improvement
The disadvantages of interval training are:
- More time is needed
- Higher intensity so can increase risk of injury
Fartlek Training
This is very similar to interval training except the intensity and type of exercise are varied through changes in pace and style. 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. It is working for a prolonged period of time at a steady stress level. The intensity of the work is just below the point at which oxygen debt would develop
The advantages of continuous training are:
- Requires little equipment
- Is good for aerobic fitness
- Is often easy to do
- It is time efficient
- Lower intensity so there is less chance of injury
- Trains cardiovascular and muscular endurance
The disadvantages of continuous training are:
- Athletes may need a higher intensity
- Not a lot of variety of activity
Continuous training improves aerobic fitness, it increases metabolic rate and decreases the percentage of body fat.
Pressure Training
Unlike the other training methods, pressure training involves a combination of skills and fitness. A skill is continually performed as you become more and more tired. With practice the skill level can be improved with increasing tiredness. A footballer may practice dribbling and shooting over a set distance, a set number of times, in a set time.
This training is beneficial as it can represent the pressure they can expect to experience in an actual game.
The advantages of pressure training are:
- That it demonstrates a person’s ability to perform specific in a stress situation
Weight Training
This involves a series of exercise where each one focuses on a specific muscle group n the body. All of these exercises involve the overcoming of a resistance or load by the use of a machine or free weights.
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:
-
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.
-
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.
