Concurrent training

BY: REYES LÓPEZ MIRANDA, nº13, 4ºESO.

CONCURRENT TRAINING

AVOIDING DISEASE WITH PHYSICAL ACTIVITY

INDEX

1. What is concurrent training?2. What physical capacities we want to improve with these training?3. What are the effects of concurrent training?4. How do we prepare concurrent training?5. Two examples of concurrent training.6. What type of diet should I have if I'm following a concurrent training plan?

CONCURRENT TRAINING

Concurrent training consists on a type of endurance training that combines aerobic and anaerobic endurance with strenght training mainly, but it can also include flexibility and speed. Concurrent training helps you to improve your physical capacity.

What physical capacities we want to improve with these training?

When we talk abut concurrent training, we talk abut a type of trainning in which we mix endurance and strenght and also speed and flexibility in the same excercising programme, so we aim physical capacities to improve with this type of trainning.1. Endurance: It can be improved with bicycle sessions, running, swimming or jumping with a rope.2. Strenght: It can be improved with weights, elastic bands or the body's own weight.3. Speed: It can be improved byrunning, running in zigzag sessions, go up and down stairs or running on sand.4. Flexibility: it can be improved with different type of stretching during few seconds.

What are the effects of concurrent training?

Regarding a study of effects of the concurrent training that was done by the European Journal of Applied Physiology, it was seen, that with the concurrent training, the athletes were able to improve aspects related to physical fitness and health, generating adaptations depending on the specific training volume and the intensity achieved.

CONCURRENT TRAINNING INTRA-CYCLE: In this type of trainning, the best way to organise it is to separate the days of strength trainning and endurance trainning or whatever physical capacity we want to train. In this way, we maximize positive adaptions and interference is minimized. And, instead of using great volume sessions and weekly frequency, w could use methods of high-intensity interval training.

CONCURRENT TRAINNING INTER-SESSSION: In this type of trainning, we need to separate the first physical capacity we're practicing in the morning and second physical capacity we're training in the afternoon. And the rest time within each session should be of six hours. Between sessions we can also put excercise to minimise the impact such as cycling.

How do we prepare concurrent training?

1º EXAMPLE OF CONCURRENT TRAINNING

2º EXAMPLE OF CONCURRENT TRAINNING

EXCERCISES GALLERY

Swipe the pictures!

What to eat for each type of trainning

ENDURANCE TRAINNING: For endurance trainning, a good option of food to eat would be carbohidrates, proteins, healthy fats, quinoa, eggs, etc.

FLEXIBILITY TRAINNING: For flexibility trainning, leafy greens such as spinach and cabbage, a wide variety of vegetables, whole grains, nuts with healthy fats and omega 3 fatty acids are good options to havein you meal.

STRENGHT TRAINNING: For strength trainning, a good option would be to eat meat, fish, fruis and vegetables, spinach, kiwi and broccoli.

ENDURANCE TRAINNING: For endurance trainning, a good option of foodstuff to eat would be carbohidrates, healthy fats, fruits and vegetables, and lean proteins.

After excercising

Before excercising

While excercising

DIET

While excercising, a good option is to eat raisins, bananas and cereals bar.

Before excercising, a good option is to eat chicken sandwich, pasta with vegetables, bananas and fruit milkshake.

Fruit yogurt, nuts, milkshakes and carbohidrates and proteins bar.

BIBLIOGRAPHY

THANKS!!!!

https://www.bupasalud.com/salud/nutricion-para-ejercicio

https://tailoredcoachingmethod.com/concurrent-training/

https://crossworkentrenadores.com/organizacion-del-entrenamiento-concurrente/

https://fitgeneration.es/entrenamiento-concurrente/