Aerobic Endurance Training

Question 1

What are the three different training methods for aerobic endurance/cardiovascular endurance?

Answer 1

Continuous training
Interval training
Fartlek training

Question 2

What is Fartlek training?

Answer 2

Mans speed play and it combines both continuous training and interval training. It mixes periods of low intensity work with higher intensity to push the body, intensity can be varied by different terrain and speeds as-well as using equipment like weights. Can be done on many different machines, rowing machines, bike swimming

Question 3

What is interval training?

Answer 3

Involves exercising at a high intensity followed by a recovery period (alternating work and rest). The exercise time can vary from 30 sec to 5 mins followed by a recovery period which can involve complete rest or exercising at a low intensity such as walking or light jogging. The exercise intervals will be at an intensity of around 60-80% MHR. To increase aerobic endurance, the number of rest periods are decreased, and work intensity is decreased.

Question 4

What is continuous training?

Answer 4

Continuous training is when we work the body body at a continuous intensity (steady state) for a sustained period of time (usually over 30 mins). During this time a persons heart rate should be kept at a rate where it is working hard but not over working (moderate intensity)-this should be between 60-80% of maximum heart rate.
Beginners should start with 20 minutes of continuous training and build up to 30-45 minutes-2/3 times per week.