SHMD 13930/09/2013

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.

Example: Walking, jogging, cycling, rowing,

stepping, swimming, skipping, aerobics

Marathons Tri-athlons Ultra-marathons

IRON MANIRON MAN 3.8km SWIM 180km BIKE 42.2km RUN

600-800km

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

Day 1: 10km run (morning & evening)

Day 2: 8km run – speed work

Day 3: 10km - Hill training

Day 4: 10km run

Day 5: 8km run – speed work

Day 6: 42km run

Day 7: Rest day