Interval trainning

150m sprints



In another lesson  we all had to do three 150m sprints with 45sec intervals. Because we were working with intervals we were working anerobicly and aerobicly. So our heart rate was never steady. When working Anerobicly there is a build up of lactic acid around the muscles causing a burning sensation in you chest and legs. I felt my chest burning after the 5th run but top athletes such as Usain Bolt, their bodies are  able to cope with lactic acid and work with it.

Circuit trainning

When we did our circuit trainning we trainned for 15minutes with 1minute intervals. We did 5 rounds of :

• 5 press ups
• 10 kettle bells
• 15 lunges with 1 kettlebell in each hand
• 
  1 wall bar climb

I did this circuit 10 times in the 15 minutes.

We worked above the aerobic and anerobic threshold.

      Sprints

In one of our lessons we focused on the component of fitness; speed.
To be able to able to improve speed the following components of fitness that would be useful are flexiblility with can be improved by using the PNF trainning method and Explosive strength that can be improved by using plyometric training.

First of all we did 8- 10meter sprints , then we did 6- 20 meter spints, then 4 - 40metre sprints and then 2-60 meter spints all with intervals. Because we were working at maximum intensity we were using our, fast twitch muscle fibres.In general, many of us will have about 50% slow twitch fibers and 50% fast twitch fibers, although it will differ between individuals. Successful long-distance runners will often have more slow twitch fibers while sprinters or bodybuilders will often have more fast twitch fibers.