Cross fit and interval training.

Continuous training.

Continuos Training is working steadily for extended periods of time without rest time, it is when you work with oxygen in the aerobic zone with 70% maximum heart rate. This method of training is mainly used for c.v endurance. The graph underneath shows the way your heart reacts to this type of training, it goes up quite high in the begining and then is a consistant line across, which means you are working to the same steady pace, this is an aerobic threshold.

The first type of continuous training we did was cross fit training this was a lot more explosive. We did a course which consisted of 5 burpees which would use our flexibility,explosive strength and co-ordination, then we did 10 swings with a kettle bell which used muscular endurance and strength, next we skipped 15 skips with a rope which used co-ordination and speed and then we did 4 shuttle runs which used c.v endurance and agility when we turned. That would complete 1 lap, the aim was to do as many laps as you could in 15 minutes.

I managed to not stop in both sessions and did 9 complete laps, then 5 burpees and 8 kettle bell swings. Even though the cross fit training was for 10 minutes less it was still harder but gave more of a sting in your muscles afterwards. The disadvantages for cross fit training were that you needed specialised equipment and had to be taught techniques to avoid injury such as how to swing the kettlebell. The advantages for it was we used lots of different fitness components which keeps you interested because your not repeating the same thing over and over again. You can see if you've improved next time by how many laps you do. The type of people who would use this method of training would be any type of team sports players such as football,netball,rugby and people who want to get fitter all round.

In another one of our lessons we done a different cross fit training session, with rest time in between.

•  We had to do 5 press ups. We put our knees on the floor and extended our arms, we did 5 of these 10 times. The components of fitness are strength,muscular endurance,flexibility,body composition and power.

• 10 kettle bell swings. We used kettle bells and we extended our arms above our heads and we did this 10 times. The components of fitness for this is strength, power, muscular endurance and flexibility.

• 15 lunges with kettle bells. We used 4kg kettlebells, we held one in each hand, whilst doing 15 lunges. The components of fitness for this is strength, power and flexibility. 

• One wall bar climb. We had to climb up the wooden climbing frame, as fast as we could. The components of fitness for this is strength, muscular endurance, co - ordination, balance and agility.

The only equipment we used were kettle bells.

   

 



Interval Training. Interval training is when you go for a period of time with high intensity work interspersed with specific rest periods. We ran for 150m 8 times with 45 seconds rest time in between. This is an aerobic workout. Training develops 'Lactic Tolerance'

The advantages of this training was it didn't need coaching or specialised equipment but the disadvantages were the same as the continuous run where you'd get bored of doing the same thing over and over.