Methods of Training

Continuous Training

• Involves performing low to medium-intensity exercise for long, uninterrupted periods.
• Designed to improve aerobic endurance by stimulating the aerobic energy system.
• Increases heart and lung efficiency, aiding in the body's ability to deliver oxygen to working muscles.
• Examples include cycling, long-distance running, and swimming at a steady and moderate pace.

Interval Training

• Involves periods of high-intensity exercise followed by periods of low-intensity recovery or rest.
• Primarily improves cardiovascular fitness, speed, and muscular strength.
• This high-intensity burst creates an oxygen debt known as the Excess Post-Exercise Oxygen Consumption (EPOC), significantly increasing calorie combustion.

Fartlek Training

• Swedish word meaning "Speed play". Combines continuous and interval training.
• Involves varying intensity within a single workout session at the participant’s own discretion.
• Suitable for games players due to embedded speed and endurance elements.

Circuit Training

• A series of different exercises performed one after another with a rest interval between each.
• Delivers a comprehensive workout that improves both muscular endurance and aerobic fitness.
• Can easily be modified to meet individual needs or changed regularly to avoid a plateau effect.

Resistance Training

• Uses resistance, such as weights or bands, to stress and subsequently strengthen the muscles.
• Can be adapted to any level of fitness or ability by adjusting the weight, number of repetitions, and rest periods.
• Develops muscular strength, power, and endurance through the principle of progressive overload, which involves gradually increasing the difficulty of the workout as strength improves.

Flexibility Training

• Normally carried out through static or dynamic stretching exercises.
• Aimed at increasing the range of motion around a joint and reducing muscle tension.
• Important for correcting muscle imbalances, preventing injury and enhancing athletic performance.

Cross Training

• Involves the combination of different training methods in a single or multiple workout sessions.
• Proposed to reduce the risk of injury related to repetitive strain or overuse.
• Key to maintain general conditioning during an injury recovery period when regular training is not possible.

Periodisation

• Systematic planning of training and recovery schedules to reach peak performance at a specific time.
• Allows training load to be adjusted throughout different phases of the season (i.e., pre-season, competitive season and off-season) to enhance performance and reduce overtraining risk.

Plyometrics

• A type of exercise training designed to produce fast, powerful movements, improving muscular power, speed and agility.
• Involves stretch and contraction sequence of muscles (known as the stretch-shortening cycle) to increase muscle fibres’ power.
• Common exercises include jumps, hops, bounds and throws.

HIIT Training

• High-Intensity Interval Training involves short, intense bursts of exercise, alternated with low-intensity recovery periods.
• Proven to burn more calories, increase metabolic rate, improve oxygen consumption, reduce heart rate and blood pressure and assist in fat loss.
• Highly time efficient as workout sessions can be very short.

Each training method has its unique benefits and application. Effective use and combination of these methods can enhance an individual's overall fitness, including muscular strength, aerobic capacity, flexibility, and other aspects of physical health.