Effective Aerobic and Anaerobic Training Methods

Continuous Run and Jogging

Continuous Run or Continuous Race: This is also known as "jogging" or "roll."

Characteristics:

• Light intensity: 30% to 60%
• Constant rate of execution
• Heart rate: Up to 140-150 bpm
• Volume: Depends on the specific sport, physical activity, and training period.

The continuous run is a system for improving aerobic fitness, which is why athletes of all specialties use it. It implies a mobilization of the entire metabolism, preparing the body for the actual implementation of various important exercise types. This system evolves on flat land, which allows for a constant intensity. To increase the workload, the volume should be gradually increased by adding mileage.

Interval Method

The Interval Method consists of repetitions of submaximal intensity efforts separated by recovery patterns, in which recovery is partial or incomplete. The interval should last between 60 and 90 seconds. To start a new repetition, the person must have a heart rate between 120 and 140 bpm.

Classification:

• Very short: Working time: 10 to 15s; Rest time: 5 to 15s.
• Short: Working time: 15 to 30s; Rest time: 1 to 1:30 min.
• Medium: Working time: 30s to 2 min; Rest time: 1:30 to 2 min.
• Long: Working time: 2 to 10 min; Rest time: 2 to 4 min.

Pyramid Training

Pyramid Training is very similar to training by repetition. It involves increasing or decreasing repetitions and workloads in a pyramidal structure. Depending on how this pyramid is structured, we will develop strength-endurance, maximum force, or general strength. In both methods, the training load can be increased by raising the volume and intensity, increasing the weight (kg), the speed of execution, and the range of movements.

Fartlek

Fartlek is a continuous variation of the race, but it has a characteristic that differentiates it: it is a "rhythm game" of different speeds. Originally, it was a natural method with unmarked changes in pace. However, it evolved so that changes of pace, duration, and intensity are now premeditated and perfectly programmed. The objective is to improve both aerobic and anaerobic endurance.

PNF: Proprioceptive Neuromuscular Facilitation

PNF (Proprioceptive Neuromuscular Facilitation) is a training method used to improve flexibility. It is applied in three phases:

1. Stretch: Stretch the working muscle to the tolerable limit for 10-30 seconds.
2. Tension: Perform an action or contraction of the muscle for 10-30 seconds, but in the opposite direction to the stretch.
3. Stretch: Stretch again for 10-30 seconds without reaching the point of pain.

To ensure the correct implementation of this system, you must perform the exercises with the help of a partner or companion using active and passive stretches. When applying these methods, we must take into account: the person performing the activity, the body area they want to improve, and the specific goal of the stretching.