Important types of training – continuous, resistance, and circuit
CONTINUOUS TRAINING :
As the name suggests it means continuous training without any rest intervals,it can vary for low intensity activity of longer duration or high intensity continuous activity of moderate or shorter duration. Energy system used is aerobic and increase endurance capacity.
Continuous Slow Distance Training (CSD):
In continuous slow distance training the main focus/ objective is the distance rather than speed. In CSD training 60 to 80 % of HRmax is used meaning that heart rate rarely goes above 160 beats per minute. This type of training is used in the off season in order to maintain endurance conditioning and is also a very common and general endurance conditioning used to maintain endurance. The pace is at 60 to 80 % HRmax with less distance when compared with LSD.
Long Slow Distance Training (LSD):
Long slow distance training is designed for endurance and aerobic power training, consists of longer running distance but at a slow pace, unlike in CSD where the distance was short and heart rate was kept low. Intensity should be high enough to bring heart rate to 80 – 85 % of HRmax or 70 to 75 % of HRrest.
Jogging:
It is a form of slow training and continuous running but speed varies from person to person as everyone is different. One person’s running speed may be another persons jogging speed.
Speed play a.k.a Fartiek training :
Main objective is fun. It is also a form of continuous activity training also called as free running. This training method usually consists of a duration of running of 45 minutes or more, the pace can be varied for jog to high speed as desired. Speed and distance are not considered though speed should periodically reach intensity. Can be used as a supplement to either high intensity continuous training or high intensity interval training.
High intensity continuous activity with moderate duration :
Intensity should be such that THR is 80 – 90% of HRrest and 85 – 95 % of HR max, hence fatigue sets earlier because of the high intensity. Running in pace which is faster than LSD which in turn results in shorter duration being covered. The demands of this type of training are very high especially when extended over several weeks. Even rest is taken in form of active rest such as jogging or walking which closely resemble race pace hence very stressful and exhausting. Keeping this in mind slow paced variations should be introduced by coaches to provide relief from high intensity training.
RESISTANCE TRAINING :
Also called as strength training involves performing physical exercises which are designed to improve strength and endurance. People often associate it with lifting weights but it can also be calisthenics, isometrics, plyometrics, any movement that increases your muscle strength by making muscles work against weight/force/gravity.
While planning a resistance program one has to take into consideration the muscle group to be trained, number of repetitions, number of sets, amount of resistance to be used and rest interval between each set.
Increases lean muscle mass Increase in strength Increase in muscular endurance
CIRCUIT TRAINING :
A series of exercises or activities are selected and performed in a given sequence. A circuit consists of about 6 to 10 stations, athletes should progress quickly through each station while performing the exercises correctly. If the athlete completes the circuit in less time and can do more work at each station along with the proper form required for each exercise that means an improvement is seen.
40 to 60 % of athletes’ maximal strength is used for a duration of 30 seconds with 15 second rest interval. The work rest ratio being 2:1 during the given rest interval the athletes move on to the next station. Resistance type circuit training enhances strength, muscular endurance and flexibility.