Circuit & Fartlek Training Methods
CIRCUIT TRAINING
By
DR.ASHISH KUMAR DUBEY
Assistant Professor
Department of Physical Education
CSJM University , Kanpur (UP)
FARTLEK TRAINING METHOD
•
INTRODUCTION
•
This training method developed by Ghosta
Holmer in 1937.
•
The word ‘Fartlek’ is a Swedish word means
‘Speed play’.
AIMS OF FARTLEK TRAINING
•
The method is used for developing
endurance.
Process of Fartlek Training
•
This training method lays emphasis on both
aerobic and anaerobic system.
•
In this methods pace or speed is not pre- planned
and thus it is left to discretion of individual.
•
He/ she can change his/ her speed according to
the surroundings (hills ,rivers , forest, muddy
roads gresy grounds.
•
This training methods is usually linked with
running but can comprises with any types of
exercise.
LOAD FACTORS FOR AN EFFECTIVE
FARTLEK TRAINING
•
Rate of heart beats - 140 to 180 beats/mint
•
Duration of training - minimum of 45 mints.
EXAMPLE
•
Warm- up jogging or slow running for 5-10
mints.
•
Steady, hard speed for 800m to 1200 mtrs.
•
Recovery, rapid walking for at least 5 mints.
•
Start of speed work: perform easy running,
separated by 40 to 50 metrs, repeating until
symptoms of fatigue appear.
•
Slow jogging for about 3 to 5 minutes.
Continue…….
•
Run up the hills at full speed over a distance of 80
– 100 meters. Run down the hill at a jogging pace
after each repetition.
•
Walk for 5 minutes.
•
Run at fast pace for about one mint.
•
The above mentioned routine is repeated
•
until the total time prescribed on the training
schedule has elapsed.
•
Jogging about 1 to 1.5 km to limbering down.
•
End with free hand stretching exercises.
EFFECT OF DURATION LOAD
•
PHYSIOLOGICAL EFFECT
•
Enhance efficiency of cardio respiratory
system.
•
Improves aerobic and anaerobic capacity.
•
Increases VO2 max.
•
Improves muscle glycogen.
•
Develops compensation capacity. Etc.
TRAINING EFFECT
•
Develops basic endurance.
•
Develop strength endurance.
PSYCHOLOGICAL EFFECT
•
Develops determination and will power .
•
Improves tolerance capacity in respect of pain
and discomfort.
ADVANTAGES OF FARTLEK TRAINING
•
Development of endurance and speed.
•
Fartlek training method is practised in off –
season period.
•
Provides experience of nature .
•
Natural motivation is there with lot of
enjoyment ,thus no boredom.
•
Develop the calibre of tackling situation. Etc.
•
Effective Circuit & Fartlek Training Methods developed by experts like Dr. Ashish Kumar Dubey and Ghosta Holmer. Learn about their aims, processes, and the physiological effects they have on endurance, cardiorespiratory efficiency, and more. Discover the load factors for effective Fartlek training and examples of routines to enhance your aerobic and anaerobic capacity.
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Presentation Transcript
CIRCUIT TRAINING By DR.ASHISH KUMAR DUBEY Assistant Professor Department of Physical Education CSJM University , Kanpur (UP)
FARTLEK TRAINING METHOD This training method developed by Ghosta Holmer in 1937. The word Fartlek is a Swedish word means Speed play . INTRODUCTION
AIMS OF FARTLEK TRAINING The method is used for developing endurance.
Process of Fartlek Training This training method lays emphasis on both aerobic and anaerobic system. In this methods pace or speed is not pre- planned and thus it is left to discretion of individual. He/ she can change his/ her speed according to the surroundings (hills ,rivers , forest, muddy roads gresy grounds. This training methods is usually linked with running but can comprises with any types of exercise.
LOAD FACTORS FOR AN EFFECTIVE FARTLEK TRAINING Rate of heart beats - 140 to 180 beats/mint Duration of training - minimum of 45 mints.
EXAMPLE Warm- up jogging or slow running for 5-10 mints. Steady, hard speed for 800m to 1200 mtrs. Recovery, rapid walking for at least 5 mints. Start of speed work: perform easy running, separated by 40 to 50 metrs, repeating until symptoms of fatigue appear. Slow jogging for about 3 to 5 minutes.
Continue. Run up the hills at full speed over a distance of 80 100 meters. Run down the hill at a jogging pace after each repetition. Walk for 5 minutes. Run at fast pace for about one mint. The above mentioned routine is repeated until the total time prescribed on the training schedule has elapsed. Jogging about 1 to 1.5 km to limbering down. End with free hand stretching exercises.
EFFECT OF DURATION LOAD Enhance efficiency of cardio respiratory system. Improves aerobic and anaerobic capacity. Increases VO2 max. Improves muscle glycogen. Develops compensation capacity. Etc. PHYSIOLOGICAL EFFECT
TRAINING EFFECT Develops basic endurance. Develop strength endurance.
PSYCHOLOGICAL EFFECT Develops determination and will power . Improves tolerance capacity in respect of pain and discomfort.
ADVANTAGES OF FARTLEK TRAINING Development of endurance and speed. Fartlek training method is practised in off season period. Provides experience of nature . Natural motivation is there with lot of enjoyment ,thus no boredom. Develop the calibre of tackling situation. Etc.
How Can Increase Load Increased Speed of work Duration of work Duration of recovery Weekly training
Safety Measures During Training Proper warming up Proper stretching exercises Proper cooling down.
Thank You Thank You
