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ANAEROBIC TRAINING
This means “without oxygen” and is the output of energy when the oxygen supply is insufficient to
meet the body’s long term energy demands. (For example, a 100 meter sprint.)
THE TRAINING THRESHOLD
This is the minimum level of exercise which is required to produce significant improvements in any
physical fitness parameter.
OVERLOAD
This is where you exercise at a level above that can be carried out comfortably. The intensity, duration
and frequency of exercise should be above the training threshold and should be gradually increased
as the body adapts to the increasing demands. As your fitness level improves, the training threshold
should be raised. Working through your program and gradually increasing the overload factor is
important.
PROGRESSION
As you become more fit, a higher intensity of exercise is required to create an overload and therefore
provide continued improvement.
SPECIFICS
Different forms of exercise produce different results. The type of exercise that is carried out is specific
to the muscle groups being used and to the energy source involved. There is little transfer of the
effects of exercise, i.e. from strength training to cardiovascular fitness. That is why it is important to
have an exercise program tailored to your specific needs.
REVERSIBILITY
If you stop exercising or do not do your program often enough, you will lose the benefits you have
gained. Regular workouts are the key to success.
WARM-UP
Every exercise program should start with a warm-up where the body is prepared for the effort to
come. It should be gentle and preferably use the muscles group to be involved later. Stretching
should be included in both your warm-up and cool down, and should be performed after 3-5
minutes of low intensity aerobic activity or callisthenic type exercise.
WARM DOWN OR COOL DOWN
This involves a gradual decrease in the intensity of the exercise session. Following exercise, a large
supply of blood remains in the working muscles. If it is not returned promptly to the central
circulation, pooling of blood may occur in the muscles.
HEART RATE
As you exercise, your heart beat increases. This is often used as a measure of the required intensity of
an exercise. You need to exercise hard enough to condition your circulatory system, and increase your