While describing the Overtraining Syndrome, I had mentioned about various types of training. I have listed and explained them elaborately. I have tried and covered almost every frequently asked questions! But if I have missed any, please let me know through the Hub's Forum !!
This blog is going to be straight into topics. This area cannot be made very interesting as it is very theoretical and dry. I have tried making this less complex to my maximum capabilities. Also I have added a tabular chart at the very end of this blog. It will be of a great utility to have a quick reference in your future. I would like to suggest that you can make this easy if you can imagine yourself in the ground. Now let's go through them one by one.
1. Fartlek Training:
Fartlek is a Swedish word meaning "speed play". It is a type of aerobic exercise and it is often a combination of interval, continuous and long-slow distance runnings. It involves short bouts of alternate fast and slow running sessions. Experts have also tried these running sessions over levelled grounds and hilly terrains. One of the interesting feature of the fartlek training is that, it does not require systematic manipulation of exercise and relief intervals. It rather should be interpreted with the "Rate of Perceived Exertion" values. Thus this makes room for the adjustments in designing protocols with accordance to the individuality principle. It can be assumed that if focused and applied properly, it can challenge all the three systems and improve the performance levels of the athlete immensely. It can be used with full benefits for the athletes who are experiencing the overtraining syndrome. Since it provides general conditioning and aerobic fitness, it is ideal for off-season fitness as well.
This type of training allows the athlete to add freedom and variety to the workouts. Though the fartlek training design is pretty simple and widely compatible there are also quite a few considerations to look into! It is highly energy demanding and must not be done too much. According to the guidelines, it is well enough to do just one session per week's schedule. The intensity and duration must also be maintained throughout the workout. The guidelines recommend training at approximately 70% of the Vo2Max. The effects and responses are as given below:
Increases Vo2max & aerobic capacity
increases anaerobic metabolism
improves running economy
Pulmonary Responses-
Increased minute ventilation
Increased oxygen delivery
Muscular Responses-
Does not increase fiber density but improves the pre-existing fiber potential.
2. Interval Training:
Interval training is an incorporation of repeated bouts of high to moderate intensity exercises interspersed with periods of rest (sometimes reduced intensity). With correct spacing between exercises and rest intervals one can perform extraordinary amounts of intense physical activity. It is very stressful as it involves training at closer limits to Vo2 max. Training closer to Vo2 max for a longer period of time improves the aerobic capacity. Since it is a highly stressful form of training it should be very sparingly used. It is strictly advised that this must not be used until and unless a strong aerobic endurance is established. The work to rest ratio is entirely dependent of the energy system that the sport requires.
If these work to rest ratios are maintained and performed correctly, the specific energy systems will be benefited to great extents. Increases cardiovascular and respiratory system responses and thus promotes oxygen delivery. It is recommended that the training is performed only one to two days per week and with an intensity that is close to Vo2 max. The important considerations to look into are;
Intensity of exercise interval
Duration of the exercise interval
Durations of the rest period
Number of repetitions - Releif intervals.
Muscular Responses-
Depends on the intensity. (eg)
High intensity short exercises promote recruitment of Type II muscle fibers.
Work to Rest Ratio-
As mentioned earlier, the work to rest ratios are the deciding factors of targeting the energy systems. The following are the suggested work:rest ratios to activate the corresponding energy system;
Immediate energy system = 1:3
Short term glycolytic energy system = 1:2
Long term aerobic energy system = 1:1
During the rest intervals, the type of activity performed can be slow walking or jogging on land and relaxed swimming or multi-stroke swimming if on water.
3. Continuous Training:
Signified by the name, it involves continuous activity without rest. It can vary from long, slow distance training to high aerobic intensity training. The primary locus of improvement through his type of training is the oxidative and glycolytic energy systems. For long, slow distance training, quite similar to Fartlek training, even in continuous training the athlete trains close to 70% of their Vo2 max. But for the high intensity endurance training, the athlete should train at a pace which is slightly more than their race pace or their lactate threshold. Training at lactate threshold is itself a type of train which is explained later in this post. This type of training can benefit the athletes from certain team sports and largely with the individual sports. It is also a very efficient method of training for loosing weight.
The points to consider in this method are that the long, slow distances covered should not be extremely long. To quantify the length, experts have advised that the distance should be greater than the competition distance but not with high margins. Continuous training is not very extreme in nature and can be easily included for about 2-3 days for elite athletes. As discussed, the intensity can be close to 70% Vo2 max. Few enthusiast also suggest that it is quite equivalent to train the same at 80% maximum heart rate. Maximum heart rate can be calculated by the below formula;
Maximum heart rate = 220 - Age of the athlete
The physiological benefits include:
Enhanced cardiovascular functions
Enhanced thermoregulatory functions
Improved mitochondrial energy production
Oxidative capacity of skeletal muscle
Increased Utilisation of fat as fuel
Glycogen sparring
Shift of Type II(x) fibers to Type I
4. Training at Lactate Threshold:
Lactate threshold is defined as the highest oxygen consumption or exercise intensity achieved with less than 1.0millimole increase in blood lactate concentration above the normal level. Lactate is a by-product formed during anaerobic glycolysis. Exercising at or slightly above the lactate threshold is an effective method of aerobic training. The recommended running speed or pace is that speed/pace at which the onset of blood lactate accumulation (OBLA) sets in. There are no records of any systematic training induced changes in the heart rate - blood lactate relationship. And this is why if blood lactate measurements are not possible/feasible, then, focusing on heart rate responses is the closest twin to train at lactate threshold. Also the rate of perceived exertion(RPE) serves as an effective tool to estimate blood lactate threshold when establishing training intensities. But it comes with a catch! The blood lactate-RPE relationship can be altered with repeated bouts of exercise as the results can be affected due to the training adaptations to the stimuli.
The percentage maximum heart rate method establishes a level of exercise stress to over load the central circulation (stroke volume, cardiac output). Whereas the capability of the peripheral vasculature and active muscles to sustain steady-rate aerobic metabolism dictates exercise intensity adjustments based on lactate threshold. It is advised that the blood lactate- exercise intensity relationship should be monitored and evaluated periodically. The exercise intensity should also be adjusted/altered as the performance improves.
5. Isometric Strength Training:
It is very similar to resistance training but the difference is it is performed in a static state. This is also known as static contraction training. Studies indicates that this training caused tremendous strength gains and it exceeded the strength gains of a dynamic contraction training. This is a very important form of train for the core stabilisation and enhancing grip strengths. Also they are highly helpful in post surgery exercises and recovery exercises.
Benefits-
Provides muscle overload and improves strength.
Isometric method benefits muscle testing and rehabilitations.
Isometric techniques can detect specific muscle weakness at particular joint angle in the range of motion and thus helps in optimising muscle overload at appropriate joint angles.
Useful for improving core stabilisation and muscle activations (not profound).
In post surgical rehabilitation, the limb is often immobilised over a short period of time and is incapable of dynamic contractions. Isometric trainings are very helpful in such situations. They can contribute a lot in preventing muscle wasting and strength loss.
Static contractions facilitate recovery and reduce muscle atrophy and strength loss.
Limitations-
Limited benefits for functional sports training.
Without movements, it is not possible to readily evaluate the overload level and training progress.
High degree of specificity affects the isometric strength development.
Isometric training develops strength over a particular movement; this then necessitates training at many specific angles through the numerous range of motion of that particular articulation and muscle.
This would then become so much time consuming if one has to train for a dynamic action. Just imagine the amount of work done !!
Other common training types include;
Varying load, constant repetition,
Varying load, repetitions to failure,
Constant load, repetitions to failure,
Plyometrics,
Calisthenics,
Open and closed kinetic chain exercises,
Push-pull Alternatives
and much more. Please do put in a name of a topic u want to know and I would try my best to figure out the scientific details and report it on the blog. Hope I made it less boring and easy reading. !!!
