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Types of training- Part 2 (Advanatges of training (Aerobic and anaerobic…
Types of training- Part 2
Advanatges of training
Aerobic and anaerobic work can be done in the quantities that suit the performer.
Target heart rate range between 60% - 80% maximum heart rate (maxHR).
Pulse raisers
The exercises work different muscle groups and circuits usually avoid working the same muscle group at two consecutive stations.
Can be interesting if designed well
Disadvantages of training
Some participants find longer sessions to be boring
Underused by many athletes.
It has to be planned
Many performers use poor technique while striving for ever greater weight.
Can cause injury if athlete is not in excellent condition.
Calculating intensities to optimism training effectiveness
Example
Maximum heart rate = 220 – age
A 20-year-old athlete might want to calculate their maximum heart rate in order to accurately calculate their training threshold:
Maximum heart rate = 220 – 20
Maximum heart rate = 200 beats per minute (BPM)
Example:
Considerations to prevent injury
Wear protective gear, such as helmets, protective pads, and other gear.
Warm up and cool down.
Technique should be correct
Keep hydrated
Don't play when you're injured
Appropriate rest
High altitude training
is the practice by some endurance athletes of training for several weeks at high altitude, preferably over 2,400 metres above sea level, though more commonly at intermediate altitudes due to the shortage of suitable high-altitude locations.
Seasonal aspects
Three training seasons:
1) Pre-season = Aerobic fitness
2) Playing seasons = Maintain fitness levels
3) Post-season = Rest and light aerobic training to maintain general fitness
Reasons for maintaining water balance:
Increase in body temperature
Slowing of reactions
Increases heart rate
Muscle fatigue
Blood thickening which slows blood flow