RS

Practical Methods of Training Notes

Practical Methods of Training

1. Continuous Training

  • What it is: Performing an activity at a steady, moderate intensity for an extended period of time without rest.

  • Typically used for improving aerobic fitness and endurance.

  • Example Workout:

    • 30-minute steady jog at a moderate pace.

    • Maintain heart rate at 60-80% of your maximum heart rate.

2. Interval Training

  • What it is: Alternating between high-intensity exercise and periods of low-intensity recovery or rest.

  • A more structured and intense form of training compared to continuous training.

  • Example Workout:

    • Sprint for 30 seconds at maximum effort, then walk for 1 minute.

    • Repeat this cycle for 10 rounds.

3. Fartlek Training

  • What it is: Fartlek, meaning "speed play" in Swedish, is a type of interval training with less structure.

  • The intensity and duration of work and rest intervals vary based on how the person feels.

  • Example Workout:

    • Start with a 10-minute warm-up.

    • Alternate between running at a fast pace for 3-4 minutes and jogging for 1-2 minutes.

    • Vary the intensity and duration based on individual feeling during the session.

4. Cross Training

  • What it is: Using a variety of different exercises or activities to work different muscle groups.

  • Helps to avoid overuse injuries that can result from performing a single type of exercise repeatedly.

  • Example Workout:

    • Monday: 30 minutes of cycling

    • Tuesday: Full-body strength training

    • Wednesday: Swimming for 40 minutes

    • Thursday: 30 minutes of running

    • Friday: Yoga or stretching

    • Saturday: Rest

    • Sunday: Hiking

5. Circuit Training

  • What it is: Performing a series of different exercises, one after the other, with minimal rest in between.

  • Typically combines both cardiovascular and strength training exercises.

  • Example Workout:

    • Station 1: Jump rope for 1 minute

    • Station 2: Push-ups for 15 reps

    • Station 3: Squats for 20 reps

    • Station 4: Plank for 30 seconds

    • Station 5: High knees for 1 minute

    • Rest for 1-2 minutes, then repeat the circuit 3-4 times.

Client Profile: Sarah

  • Age: 28

  • Fitness Level: Intermediate

  • Goals:

    • Weight loss and overall fitness improvement.

    • Increase endurance for an upcoming 5k run in 3 months.

    • Improve muscle tone, especially in the core and legs.

    • Enhance cardiovascular health.

Special Considerations for Sarah

  • History of mild back pain from running, necessitating modifications or avoidance of exercises that strain the back.

  • Preference for variety in workouts to avoid a monotonous routine.

  • Availability for 4 training sessions per week.

Example Training Plan for Sarah: Week 1

Day 1: Interval Training (Cardio + Strength)

  • Warm-up: 5-10 minutes of light jogging or cycling at low intensity.

  • Interval Workout:

    • 30 seconds of sprinting (or fast cycling) at maximum effort, followed by 1 minute of walking or slow cycling.

    • Repeat 8-10 times.

  • Strength Training:

    • Bodyweight squats: 3 sets of 12 reps.

    • Push-ups: 3 sets of 10 reps.

    • Plank: Hold for 30 seconds, 3 rounds.

  • Cool-down: Stretching, focusing on the lower body and core for 5-10 minutes.

Day 2: Cross Training (Low-Impact Cardio)

  • Warm-up: 5-10 minutes of light swimming or cycling.

  • Workout:

    • 20 minutes of steady cycling at a moderate pace.

    • 15 minutes of swimming, alternating between breaststroke and backstroke.

    • 15 minutes of low-impact bodyweight strength exercises (e.g., glute bridges, lunges with no weights).

  • Cool-down: Stretching and foam rolling for the legs for 5-10 minutes.

Day 3: Circuit Training (Full-Body Workout)

  • Warm-up: 5-10 minutes of light jogging or brisk walking.

  • Circuit (Repeat 3-4 times):

    • Jumping jacks: 30 seconds

    • Bodyweight squats: 15 reps

    • Modified push-ups: 10 reps

    • Walking lunges: 12 per leg

    • Mountain climbers: 30 seconds

    • Plank: 30 seconds

  • Cool-down: Stretching for 5-10 minutes.

Day 4: Fartlek Training (Run + Jog)

  • Warm-up: 5-10 minutes of easy jogging.

  • Workout:

    • Alternate between 3-4 minutes of fast running and 2-3 minutes of jogging (total time: 30-35 minutes).

  • Strength Training (Core Focus):

    • Plank: Hold for 45 seconds, 3 rounds.

    • Bicycle crunches: 3 sets of 15 reps.

    • Side leg raises: 3 sets of 12 per side.

  • Cool-down: Stretching for 5-10 minutes.