PRINCIPLES OF TRAINING These are basic rules that

PRINCIPLES OF TRAINING These are basic rules that help us to maximise the benefits from our training.

TRAINING PRINCIPLES While they do not come under the classic principles, the essential ideas can be expressed by the acronym FITT – Frequency, Intensity, Time, Type – How often, how hard, how long, what type of exercise. There are many other principles and ideas that contribute to a detailed training programme and the benefits and training adaptations that occur. However, FITT does cover the basic principles. Some of the principles can seem to overlap and they do for some activities, but by giving consideration to these 4 you will have a better and more productive programme.

FREQUENCY Frequency is how OFTEN you train. The frequency with which you train is dictated by the type of activity you are involved in and the level you are competing at. An experienced and fit endurance athlete will train UP TO 6 TIMES A WEEK. For someone just trying to improve their general endurance level would train 3 TIMES A WEEK, FOR AT LEAST 20 MINUTES A SESSION. People involved in weight training or nonendurance training should look to train EVERY SECOND DAY. They would do this because THEY NEED TO GIVE THEIR MUSCLES TIME TO RECOVER.

FREQUENCY So, why is frequency important when exercising or training ? The frequency of training sessions is important because if you train too infrequently, you will not produce enough stimulation for the body to make positive adaptations and if you train too often, you risk being too tired, becoming stale and getting injured.

INTENSITY § Intensity is how HARD you train. § The type of training being undertaken also dictates the intensity at which you train. § Endurance training needs to be at a LOWER intensity than sprint training. Intensity can easily be measured by checking your HEART RATE.

DURATION (TIME) Duration is how LONG you train. This can refer to the length of the training session, but more usually the length of the training programme. For an endurance programme from a low level you should be aiming for at least 10 TO 12 weeks.

TYPE What type (method) of training are you involved in? Give 5 major methods Continuous Resistance Circuit Interval Flexibility

SPECIFICITY For this you train for a specific sport or activity, training the specific MUSCLES, ENERGY SYSTEMS AND SKILLS that aid your goal. Therefore a careful analysis of the requirements of your sport is vital, so that you are maximising your time and energy to better reach your goal. You also need to realise that specific INDIVIDUALS will respond differently to the same exercises.

PROGRESSIVE OVERLOAD Overload refers to the need to WORK AT A LEVEL GREATER THAN YOUR PRESENT SITUATION. Progressive Overload is an extension of this in that we are applying the principle to the whole programme and seeing a progression right through towards our goal. As our body adapts to a higher training load, we INCREASE the amount to further challenge the body and bring about improvements.

INDIVIDUALITY There advantages to training both in a group situation and as an individual. The advantages of training as a group are COMPETITION WITHIN THE GROUP, MOTIVATION AND SUPPORT FROM OTHER MEMBERS OF THE GROUP. The advantages of training individually are – YOU CAN RECEIVE SPECIALIST TRAINING AND YOU CAN TRAIN AT EXACTLY YOUR LEVEL.

REST Perhaps the most important thing about rest is that it takes place. Rest plays a key role in RECOVERY after training and competing and in preventing OVERUSE injuries as a result of overtraining.