Date post: | 28-Dec-2015 |
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Methods of
training
Warm-up &
Cool-down
Flexibility Resistancetraining
Strengthtraining
Plyometrics
AerobictrainingAnaerobic
training
Intervaltraining
Fartlektraining
Continuoustraining
Aerobic Exercise: Aerobic Exercise: uses oxygen in the
process of supplying energy to the body. These
type of exercises are usually low intensity & uses
large muscle groups in a rhythmical manner to
perform repetitive activities.
Aerobic Endurance (cardiovascular Aerobic Endurance (cardiovascular
fitness): fitness): is the individuals ability of how well
the lungs can take on oxygen, how well the heart
and blood can transport oxygen, and then how
well the muscles can use oxygen.
Frequency: Frequency: 4-6 times a week
Intensity:Intensity: 60-80% of heart rate max.
Time:Time: 20 minutes +
Type:Type: Running, swimming, cycling
etc.
Strengthening muscles involved in respiration - facilitates flow of air in &
out lungs.
Strengthening & enlarging the heart muscle - improves pumping
efficiency & reduces resting heart rate.
Improves circulation efficiency & reduces blood pressure.
Increases total number of red blood cells in the body - facilitates oxygen
transport.
Improved mental health - reduces stress & lowers risk of depression.
Reduces risk of diabetes.
Reduces the risk of osteoporosis for both men and women.
Increased storage of energy molecules such as fats and
carbohydrates within the muscles, allowing for increased endurance.
Neovascularization of the muscle fibers to increase blood flow
through the muscles.
Improves the ability of muscles to use fats during exercise,
preserving intramuscular glycogen.
Enhances the speed at which muscles recover from high intensity
exercise.
Day 1: 2km run
Day 2: 3km run
Day 3: 2km run
Day 4: Rest day
Day 5: 3km run
Day 6: 8km run
Day 7: Rest day
Day 1: 6km run – speed work
Day 2: 8km run
Day 3: Hill training
Day 4: Rest day
Day 5: 8km run
Day 6: 20km run
Day 7: Rest day