Comprehensive Fitness Training Concepts
Aerobic vs. Anaerobic Exercise
Aerobic
Aerobic sports activities are not very heavy (heart rate not more than 140 BPM in untrained individuals) and the duration exceeds 3 minutes.
Anaerobic
Anaerobic activities are intense (heart rate over 140 BPM, or for trained individuals) with effort durations between 5 seconds and 1 minute. The alactic system, which utilizes energy deposits in muscles in the form of compounds (adenosine triphosphate), is used at the start of an activity and typically lasts only a few seconds.
Continuous Training Systems
This method involves continuous work without breaks:
- Continuous Run: Consists of performing an activity without changing the pace, maintaining approximately 160 BPM. This system primarily develops aerobic endurance.
- Fartlek: Often called “speed play” or “rhythm sandwich.” It develops both aerobic and anaerobic endurance, with aerobic being the most significant component.
Fractional Training Methods
This method involves work carried out with pauses, but recovery is never complete, meaning heart rate should not drop below 120 BPM.
- Interval Training: The benefits are obtained during the rest. With this system, anaerobic endurance is especially developed.
- Circuit: It consists of performing a set of exercises arranged in a sequence of approximately 9 to 12 stations, working arms, legs, and trunk. Rules: The first repetition is of low intensity, the second is more intense, and the last repetition reduces the intensity. Anaerobic resistance is developed.
Benefits of Physical Training
- Increased Cardiac Output: Allows the heart to receive more blood.
- Heart Wall Strengthening: Thickens the walls of the heart.
- Decreased Resting Heart Rate.
- Increased Capillary Density: Improves oxygen delivery to skeletal muscles.
- Improved Respiratory System: Enhances lung capacity.
- Detoxification: Aids in eliminating waste substances.
- Metabolic Activation and Strengthening:
- Improved cholesterol profile.
- Increased participation of lipid metabolism for energy.
- Enhanced elimination of blood lactate.
Flexibility Systems
These are scientific methods for improving mobility, requiring the ability to contract and relax the working area:
- Tension: Exert force with a muscle group against an obstacle with the greatest intensity possible without shortening the muscle, for 10-30 seconds.
- Relax: Take a break of 2 or 3 seconds.
- Extension: Gently stretch the muscle as much as possible. Stretch the muscle for the same duration that force or tension was exerted.
PNF (Proprioceptive Neuromuscular Facilitation)
PNF is a method to activate neuromuscular mechanisms. It aims to mobilize and stabilize joints, while increasing strength, resistance, coordination, and muscle relaxation.
- Stretch: Slightly stretch the muscle we want to work.
- Isometric Contractions: Without displacement, for 7 to 8 seconds, of the muscle group.
- Relax: Absolute for 5 seconds.
- Increase muscle stretch in the working area.
Strength Training Concepts
Strength is the ability to overcome an external resistance or react to it through muscular tension.
- Maximum or Absolute Strength: The maximum degree of muscle tension a person can generate against maximal resistance, regardless of the time spent.
- Relative Strength: The ratio of maximum strength to the individual’s body weight.
- Explosive Strength: Overcoming a resistance below 50% of maximum force.
- Fast Strength: Occurs when an action is performed with acceleration and submaximal endurance.
- Strength-Speed: Fast power and explosive strength are two expressions of force velocity.
- Strength Endurance: The capacity of muscles to resist repeated contractions against moderate resistance and moderate acceleration for a long time.