CHAPTER 3
CARDIOVASCULAR ENDURANCE TRAINING 3.4 Several Types of Aerobic Training and Safety BY MOHD FARIDZ HAJI AHMAD
TOPIC OUTLINE a)Interval Training b)Continuous Training c)Cross Training d)Fartlek Training e)Safety Precaution
a) Interval Training Involves alternating between periods of exercise and rest. Exercise in which alternating periods of exercise with recovery periods (rest and recovery) Great way to hit a quick workout and it's extremely effective for converting body physique.
b) Continuous Training Working for a sustained period of time until the session end without rest. Normally will involve large muscle groups by performing continuous movements over a prolonged period of time.
b) Continuous Training (con’t) As an example, an athlete performs the same activity at the same intensity in a specified duration of time. Suitable for sports in which the intensity does not change very much and its activity is repeated / continuously throughout the competition period of time such as long distance runner.
c) Cross Training An exercise routine that uses several / different modes / types of training in order to develop a specific component of fitness. Combining exercises of other routine / disciplines, different from routine that athletes commonly do in their training.
c) Cross Training (con’t) Ideal for anyone to get in shape or looking to improve fitness level. Prevent overuse injuries that are associated with repetitive impact activity because doing the same exercise routines.
d) Fartlek Training “Speed play' consists of running at more irregular points, distance and intensity. Replicate the pace of running required in a particular activity by changing the pace either increase or decrease. (flat/incline/decline).
d) Fartlek Training (con’t) Also known as a combination continuous and interval exercise, but with varying intensity, type and mode of exercise. It is unstructured because it involves fast and slow segments.
Precaution 1. Always do a warm up prior to any aerobic activities and cool down properly after doing them. 2. Perform the stretching specifically in order to prepare the working muscle. 3. If you are new or inactive, consult with your health care.
Safety Precaution 4. Drink water before, during and after exercise. 5. Dress appropriately for the heat and cold environment. 6. Use proper and safety equipment such as helmets for cycling, shoes during running. 7. If you are not sure what equipment you need, ask the trainer or expert.
Safety Precaution 8. If you have difficulty breathing or feel faint weak during exercise, STOP the exercise!
9. Slowly doing a progression of exercise time, frequency and intensity for more benefits.
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