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All methods of training need to be specific to the individual performer, component of fitness and the activity.

Continuous training develops cardiovascular fitness

• A minimum of 20 minutes sub-maximal work.
• Target heart rate range between 60% - 80% maximum heart rate (maxHR).
• MaxHR can be worked out by using the equation 220 – age.
• Swimming, running, cycling, walking or a combination of these disciplines.
• Disadvantage - some participants find longer sessions to be boring.

Fartlek (speed play) training develops a range of components and is used by games players

• A continuous form of training.
• Changes in speed, incline and terrain are used to provide changes in exercise intensity.
• Aerobic and anaerobic work can be done in the quantities that suit the performer.
• Disadvantage - some urban areas have little variety of incline and terrain.

Interval training develops strength, speed and muscular endurance

• Periods of intense work interspersed with timed rest.
• A wide variety of fitness types can be developed.
• Structured in reps and sets.
• Intensity is measured by % maxHR.
• Disadvantage - maximal nature of intervals can be too challenging for some participants.

Weight training develops strength and muscular endurance

• An interval form of training.
• Intensity is measured in % 1 REP MAX (% of maximum lift) - maximum lift is the most a person can lift at one time (1 rep).
• Time is structured in reps and sets with specific timings for recovery between sets.
• To develop strength, heavy loads (above 70%) are used and low reps (4-8).
• If a person's 1 rep max was 60 kg then 70% of this would be 70 ÷ 100 × 60 = 42 kg.
• To develop muscular endurance, low loads (below 70% 1 rep max) and high reps (12-15) are used.
• Huge range of possible lifts combining machines, free weights and body weight exercises.
• Disadvantage - many performers use poor technique while striving for an even heavier weight.

Plyometric training develops power

• High intensity exercise involving explosive movements.
• The muscle is lengthened and then rapidly shortened to develop the explosive capability of the muscle.
• Suitable for well-trained athletes.
• Very effective for developing power.
• Disadvantage - can cause injury if athlete is not in excellent condition.

Flexibility training develops flexibility

• Essential training for all athletes in all sports and activities.
• Static stretching can be carried out where the performer holds a stretch and time is measured by the length of hold and the recovery period between holds.
• Intensity is measured as a percentage of range of motion (%ROM).
• Disadvantage - underused by many athletes.

Circuit training

• This develops muscular endurance, strength and/or cardiovascular fitness.
• An interval form of training.
• Stations are set out that train one or more components of fitness.
• The performer moves from one station to the next with exercise periods and rest periods.
• Circuits can be designed so that they are sport-specific.

Exercise classes such as yoga, pilates, body pump and spinning

• Very popular exercise formats.
• Yoga, body pump and pilates are outstanding for developing core strength and whole body conditioning.
• Spinning develops cardiovascular fitness and muscular endurance.
• Group format helps to motivate participants to work harder.
• Disadvantage - can be costly and sometimes carries the unfair reputation of a non-serious training method.

Specific training techniques – high altitude training as a form of aerobic training

Aerobic-based sport and exercise requires oxygen to be taken to the working muscles to allow them to contract. Red blood cells are responsible for taking oxygen to working muscles. Therefore, the more red blood cells athletes have, the better they will be at aerobic based sports.

High altitude training has the effect of increasing the number of red blood cells in an athlete so is a training technique that is used by many elite athletes that take part in aerobic based sporting events.

There are different ways an athlete can take part in high altitude training. For example:

1. The athlete spends a period of no less than two weeks training and living at altitude prior to the sporting event. There are some problems with this approach though. They are not able to train to such a high intensity as when they are at sea level and they may also suffer from the effects of high altitude such as insomnia that would have an impact on their recovery from training.
2. Athletes can train at their usual low altitude and then sleep at a high altitude in a hypoxic chamber which mimics the effects of being at high altitude and results in increases in their number of red blood cells.