My study blog

Methods of Training

Posted by lednum on September 24, 2006

Anaerobic System 

The four main methods of training to improve the aerobic systems are:

  • Continuous training
  • Fartlek training
  • Interval training
  • Aerobics

Continuous training is where you work four at least half an hour, running swimming, or cycling, trying to keep your heart rate between 60% and 75% of maximum.

Fartlek training means speed play and was developed in Sweden. Again working for 30 minutes a person changes the speed that he is working. For example he may start with a 5 minute jog, then do a three minute fast walk, then a fast run for 5 minutes with 50m sprints every 250m and so on.

Interval training is similar to fartlek training but instead it consists of rest intervals. So a person may train by doing a 30m sprint then a 30m walk and repeat that 5 times, following this with a 2 minute rest. Then they may repeat this set of work 5 times .

Finally aerobics is becoming a highly popular activity where a person performs a series of movements, usually to music, keeping the heart at 60-75% of maximum.


Plyometrics is a training method to help develop explosive power.

This requires the combination of speed of contraction and isometric strength

The theory behind plyometrics is that maximum tension develops when a muscle is stretched quickly. The faster a muscle is forced to lengthen, the greater the tension it exerts.

The rate of stretch is more important than the magnitude of the stretch, but the more a muscle is pre-stretched before contraction occurs the greater the force it can apply

Isotonic training – muscle contracts and shortens resulting in movement

This type of training can strengthen the muscle throughout the range of its movement, whilst it can also be used to match the actions of your sport . The disadvantage is that it makes the muscle sore.

 Weight Training

Isometric training: muscle contracts but no movement takes place

This type of training develops static strength. They are very quick to do and do not require expensive equipment. The disadvantages are that the muscle gains in strength only and the blood flow to the muscle stops, which could cause issues if you have heart problems.

Isokinetic training: Muscle contracts and shortens at a steady speed

This type of training will allow equal strength gain throughout the muscle and it is also the quickest way to increase muscular strength. The major disadvantage is that equipment is usually very expensive.


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