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: Training Methods:
Components of fitness
Fitness is the ability to sustain physical work for a prolonged period and can be classified in four main components: Strength, Speed, Stamina and Flexibility. Exercise scientists have identified a further nine components that comprise the definition of fitness: Strength, Power, Agility, Balance, Flexibility, Local Muscle Endurance, Strength Endurance and Co-ordination. Harris Fitness will consider all of these components when designing our individual fitness programme to help you get the best results.
Circuit training
Circuit training is an excellent way to improve mobility, strength and stamina and usually comprises of a group of exercises that are completed for a set number of repetitions or for a prescribed time before moving on to the next exercise. The exercises within each circuit are separated by brief, timed rest intervals, and each circuit is separated by a longer rest period. The exercises are designed around your individual goals.
Strength
Strength is the ability to exert force against a resistance. There are different types of strength, for example, the type of strength needed for a sprinter to explode from the blocks is different to the strength needed by a weight lifter to lift a 200kg barbell. Harris Fitness can help you break down the components needed for a your sport and can design programmes specific to your needs.
Training principles
People get involved in exercise for a number of reasons, to improve their health and physical condition, to achieve a sporting ambition, to relieve the tension and stress of daily life or to lose weight. Training to improve performance utilises the following principles:
specificity specific exercises designed to help you achieve overload making a muscle work beyond its usual capacity recovery allowing enough time for your muscles to recover between sessions reversibility any adaption that occurs in the body is non- permanent "Use it or lose it!" syndrome adaptation any anatomical or physiological change in the body beacause of a stimulus Heart rate training zones
Heart rate training zones are calculated by taking into consideration your Maximum Heart Rate (MHR) and your Resting Heart Rate (RHR). Your maximum heart rate is calculated by the following equation:
220 – age = MHR
Generally, to improve your fitness level, it is important to train with your heart rate between 60-70% of your MHR. Depending on your fitness level, medical history, reason for training and your goals, training at a higher level may be appropriate.
Weight training
The development of all round strength is best achieved initially by circuit training as this provides a variety of exercises that encompass the whole body. Weight training leads to growth in a muscle, this process is called hypertrophy. The amount of growth is dependent on the muscle fibre type that is activated and the pattern in which it moves. Weight training is not only important for individuals wishing to strength train, it also helps to increase the metabolic rate, something that is essential to aid weight loss.
Speed training
Speed is the quickness of movement of a limb, whether this is the legs of a runner or the arm of the shot putter. Speed is an integral part of every sport and speed endurance is used to develop the co-ordination of muscle contraction. Training methods use a high number of sets and a low number of repetitions per set.
Endurance Training
Types of endurance training are aerobic endurance, anaerobic endurance, speed endurance and strength endurance. A good level of aerobic endurance is fundamental for all events and your fitness level is dependent on age and sex. Without training, our fitness levels decrease from age 20 years onwards.
Aerobic means ‘with oxygen’. The aerobic system can fuel lower intensity exercise which is sustained over a longer period of time. Anaerobic means ‘without oxygen’ and the anaerobic system is required for strenuous exercise lasting less than 12 minutes. This system uses energy sources stored in the body to help fuel the activity, for example the combustion of fat and carbohydrates. As these stores are limited, anaerobic work cannot last long. It is important to incorporate both types of training within a fitness programme to get maximum benefit.