RESISTANCE TRAINING METHODS

FRACTIONAL SYSTEMS

continuous systems

In fractional systems, pauses and complete rests can be made.

Continuous methods are efforts that are made constantly and for a long period of time.

Definition

Definition

Duration

Types

Constant and variable

Full recovery and incomplete recovery.

Examples

Examples

Interval training and circuit training.

Constants: Continuous race; Variable: Fartlek

CONSTANT INTENSITY

Full recovery

OTHER WAYS TO IMPROVE RESISTANCE

It's the simplest to develop aerobic endurance. We have to take into account this things: - The intensity has to be moderate. - We'll wave to mantain always the same speed. - The terrain should be flat and soft. - The working time won't be always the same. - We can gradually increase the time of work. - It's important to be concentrated on the task.

In this method, you do the training at a high intensity, and the have properly time to rest. There are different methods. - Short series for running work: The time is variable but we can't exceed 1 or 2 minutes in the series to focus on intensity. - Strength training in the gym: If we want to increase muscle mass, we should work around 70-85% of our maximum repetition, with 8-12 repetitions and about 3-4 sets per exercise, with 1-2 minutes rest between sets.

Games and sports:

They involve sustained physical activity of low and moderate intensity. This games must be suitable for the duration of the session in which it is carried out to ensure that the intensity development of endurance remains within appropriate limits.

resistance training methods

Directed classes with musical support:

VARIABLE INTENSITY

This method is very popular today because it allows us not only to train and improve endurance, but also to train with a group in a pleasant and dynamic way. It is associated with the continuous training system, since there is no rest during the training period.

Characterized by changes in intensity during the duration of the race. It has some characteristics: - The rhythm is not uniform - There are not pauses - The heart rate ranges between 140 and 180 bpm.

incomplete recovery

In this system, there is no complete recovery during the rest phase, generating a situation of accumulated fatigue. There are different methods: - Long series for running work: The duration of the repetition will be longer both in minutes and distance, and the rest will be shorter. - Circuit training: Is a method with workstations. Each person has to rotate to each station and do the exercise. - High Intensity Interval Training: Is a high-intensity cardiovascular workout that mixes intervals of hard work with others of rest. - Tabata: Is a funny way of structuring exercise through intervals with the help of music. - Crossfit: Is a high-intensity functional routine. Factors such as cardiovascular endurance, strength, flexibility, speed, power are involved.

Functional training:

Functional training improves your aerobic, anaerobic, and metabolic endurance. This type of training uses everyday movements to perform exercises. Some of this types of training are yoga or pilates.

CONTINUOUS EXAMPLES

With this method, we improve our endurance capacity for making efforts because we don't stop running.

Continuous race

This method improves aerobic and anaerobic resistance. In this method you are always moving but in different intensities.

Links

Fartlek

Attached here some links related to stuff that have been mentioned in this infographic.

FARTLEK

TABATA

YOGA, PILATES AND TAI CHI

Miguel Arbiol Sobradiel, 4ºD