![]() Yoga, body pump and pilates are outstanding for developing core strength and whole body conditioning.Circuits can be designed so that they are sport-specific.Įxercise classes such as yoga, pilates, body pump and spinning.The performer moves from one station to the next with exercise periods and rest periods.Stations are set out that train one or more components of fitness. ![]() ![]() This develops muscular endurance, strength and/or cardiovascular fitness.Disadvantage - underused by many athletes.Intensity is measured as a percentage of range of motion (%ROM).Time is measured by the length of hold and the recovery period between holds.Essential training for all athletes in all sports and activities.Disadvantage - can cause injury if athlete is not in excellent condition.įlexibility training develops flexibility.The muscle is lengthened and then rapidly shortened to develop the explosive capability of the muscle.High intensity exercise involving explosive movements.Disadvantage - many performers use poor technique while striving for an even heavier weight.Huge range of possible lifts combining machines, free weights and body weight exercises.Time is structured in reps and sets with specific timings for recovery between sets.Intensity is measured in a percentage of the most weight a person can lift one time and is known as % 1 REP MAX.Disadvantage - maximal nature of intervals can be too challenging for some participants.A wide variety of fitness types can be developed.Periods of intense work interspersed with timed rest.Interval training develops strength, speed and muscular endurance Disadvantage - some urban areas have little variety of incline and terrain.Aerobic and anaerobic work can be done in the quantities that suit the performer.Changes in speed, incline and terrain are used to provide changes in exercise intensity.Disadvantage - some participants find longer sessions to be boring.įartlek (speed play) training develops a range of components and is used by games players.Swimming, running, cycling, walking or a combination of these disciplines.Target heart rate range between 60% - 80% maximum heart rate (maxHR).A minimum of 20 minutes sub-maximal work.All methods of training need to be specific to the individual performer, component of fitness and the activity.Ĭontinuous training develops cardiovascular fitness
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