C2 Fitness training methods for physical components of fi tness
Aerobic endurance
The cardiorespiratory system provides oxygen to our muscles. To improve aerobic endurance we need to train the system to deliver more oxygen to muscles.
Good aerobic endurance allows us to run, cycle or row at a faster pace for longer.
Aerobic endurance training is important for any sport or activity that lasts for longer than 30 minutes.
There are four training methods to improve aerobic endurance.
Continuous training Continuous training means exercising at a low to moderate intensity (60–80% HR Max) for more than 30 minutes.
This training gives the cardiorespiratory system a workout.
Training at too high an intensity engages the anaerobic system. This does not help with aerobic endurance.
It is a common mistake to think that training is not working unless it feels very hard. This is wrong! Elite long-distance runners spend most of their training running at a comfortable pace.
Intervals
Intervals are short, high-intensity workouts followed by short rests. They should be around 85% HR Max.
Whilst intervals are short, they should be long enough to engage the aerobic system – at least 60 seconds long.
Whilst aerobic intervals also engage the anaerobic system, they work the aerobic system very hard. This is okay because each workout is short. The rest allows the body to recover before the next workout.
Circuit training
Circuit training consists of a number of diff erent aerobic exercise stations.
Each station has a diff erent aerobic exercise, designed to raise the heart rate. They could
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include exercises such as skipping, jumping, step-ups and burpees.
Participants complete the exercise at each station in a circuit, with a short rest period between stations. They can repeat the circuit several times.
Fartlek
Fartlek is a Swedish word. It means ‘speed play’.
It is a form of continuous exercise where the intensity varies dramatically.
It is made up of longer stretches of low to moderate intensity but with short bursts of intense exercise at certain points.
Fartlek was originally developed for runners. There is no formal structure to a Fartlek session. But it does need to:
• mix up exercise intensity
• make sure there is enough low intensity work to recover.
See A1 & A2 in Component 2 for more about each component of fi tness
Intro
Which components of fi tness are important for your favourite sport
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