sistema d'entrenament fraccionat

English translation: circuit training / interval training

GLOSSARY ENTRY (DERIVED FROM QUESTION BELOW)
Catalan term or phrase:sistema d'entrenament fraccionat
English translation:circuit training / interval training
Entered by: Berni Armstrong

14:33 Mar 3, 2003
Catalan to English translations [PRO]
Sports / Fitness / Recreation / Sports
Catalan term or phrase: sistema d'entrenament fraccionat
Hi again,

anyone any ideas what this "training by installments" could be in English?

CONTEXT:
"Entre d'altres molts fets que Barris va marcar per a l'atletisme espanyol, esà també l'haver estat l'introductor al nostre país de l'Interval Training, ***sistema d'entrenament fraccionat***. Encara que alguna cosa semblant ja es practicava a Espanya, la meticulositat d'execució que requereix aquest sistema era totalment desconegut entre nosaltres."

Thanks in advance,

Berni
Berni Armstrong
Spain
Local time: 21:06
interval training
Explanation:
HTH

Sheila

http://www.ivillage.com/topics/fitness/0,10707,165562,00.htm...


If you're ready to take the next step up in intensity, burn some more calories and inject some novelty into a stale routine, ***interval training*** might be just what you've been looking for.
The idea behind it is relatively simple: Take a ho-hum run-of-the-mill aerobic workout and spice it up with a tough but short period -- called, appropriately, an interval -- of challenging intensity. Then bring it back down for a "recovery period" and do it all again. This basic template can be modified for levels of fitness ranging from virtual beginner to professional athlete.

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Although the basics may be simple, the execution can be as easy or as difficult as you want to make it. To illustrate, though, we need some tangible measure of intensity. Exercise physiologists like to talk about "percentage of V02 max," which is a basic measure of how much oxygen you are using and can be estimated from your heart rate. Too complicated. For our purposes, let's use a simple scale of 1-10, with 1 being so easy it's practically like staying in bed and 10 being the hardest effort you're capable of putting out, one you couldn't possibly sustain for long.

Now let's further assume you've just begun a fitness program and have worked up to a simple, brisk 20-minute walk. Let's say that you would rate that brisk walk as a 3 on the scale of 1-10. Great. A basic interval program for you might look like this: Walk for a while at 3; now break out at 4 1/2 or 5 for a short spurt; return to 3 while you catch your breath, and, when you're ready, do it all over again.

Douglas Brooks, in his book Program Design for Personal Trainers, calls this a "spontaneous" interval, or "speed play." You're basically having fun -- deciding when to push the gas pedal and for how long, doing it kind of by instinct. It's a great way to start, and you can vary the "gas pedal" interval by time, intensity or frequency at your own pleasure. The recommended ratio of interval to recovery time is 1:3. So if you pushed the gas for 20 seconds, you'd spend a minute (3 times 20 seconds) in recovery mode before doing it again. Of course, in the very beginning, you may want to vary that and only introduce one or two intervals into the day's workout. That's fine. You get to choose how many "spontaneous intervals" you'd like to do in any given workout.



http://www.brianmac.demon.co.uk/conintrn.htm

Interval Training


Interval running enables the athlete to improve the work load by interspersing heavy bouts of fast running with recovery periods of slower jogging. The athlete runs hard over any distance up to 1k and then has a period of easy jogging. During the run lactic acid is produced and a state of oxygen debt is reached. During the interval (recovery) the heart and lungs are still stimulated as they try to pay back the debt by supplying oxygen to help break down the lactates. The stresses put upon the body cause an adaptation including capillarisation, strengthening of the heart muscles, improved oxygen uptake and improved buffers to lactates. All this leads to improved performance, in particular within the cardiovascular system.

Before undertaking interval training a few simple rules should be understood.

* Undertake a period of Continuous running before starting Interval running
* Consider the various elements of the session and ensure that they are within the scope of the athlete.
* The length of the work interval, longer gives a better effect.
* The pace should be comfortable raising the athlete's heart rate to the required % of MHR (see above).
* The number of repetitions should reflect the condition and age of the athlete.
* The rest interval should enable the athlete to jog and bring the heart rate down to near 100-110 bpm.


* Improvements can be made by altering any of the above variables, however the coach should only change one variable at a time
* All changes should be gradual in nature and take place over a period of time.
* Ensure the surface to be run on is flat and even. It is usual to do interval training on a track although it can be done on good quality grass playing fields. Roads are not a suitable surface because of the pounding effect.


Circuit training is a common method of interval training.

Selected response from:

Sheila Hardie
Spain
Local time: 21:06
Grading comment
Hi both of you.

As I already knew the English phrase, I was longing for a common parlance rehash and that is exactly what Sheila's "Circuit training" is. So thanks to you both, but I will use "a form of circuit training" as my explanation (if indeed it needs one .-)

You don't get the points Pepelu, but you do have the compensation of a Southern Hemisphere summer :-)

Cheers,

Berni

On quite a mild March day in Catalunya
4 KudoZ points were awarded for this answer



Summary of answers provided
5 +1(sports) interval training
José Luis Villanueva-Senchuk (X)
4interval training
Sheila Hardie


  

Answers


5 mins   confidence: Answerer confidence 5/5 peer agreement (net): +1
(sports) interval training


Explanation:
Records,
JL

Interval Training
Interval running enables the athlete to improve the work load by interspersing heavy bouts of fast running with recovery periods of slower jogging. The athlete runs hard over any distance up to 1k and then has a period of easy jogging. During the run lactic acid is produced and a state of oxygen debt is reached. During the interval (recovery) the heart and lungs are still stimulated as they try to pay back the debt by supplying oxygen to help break down the lactates. The stresses put upon the body cause an adaptation including capillarisation, strengthening of the heart muscles, improved oxygen uptake and improved buffers to lactates. All this leads to improved performance, in particular within the cardiovascular system.

Before undertaking interval training a few simple rules should be understood.

Undertake a period of Continuous running before starting Interval running
Consider the various elements of the session and ensure that they are within the scope of the athlete.
The length of the work interval, longer gives a better effect.
The pace should be comfortable raising the athlete's heart rate to the required % of MHR (see above).
The number of repetitions should reflect the condition and age of the athlete.
The rest interval should enable the athlete to jog and bring the heart rate down to near 100-110 bpm.
Improvements can be made by altering any of the above variables, however the coach should only change one variable at a time
All changes should be gradual in nature and take place over a period of time.
Ensure the surface to be run on is flat and even. It is usual to do interval training on a track although it can be done on good quality grass playing fields. Roads are not a suitable surface because of the pounding effect.


--------------------------------------------------
Note added at 2003-03-03 14:40:59 (GMT)
--------------------------------------------------

The following links gives one a good idea about IT:

http://sportsmedicine.about.com/library/weekly/aa030802a.htm

Saludos,

JL

--------------------------------------------------
Note added at 2003-03-03 14:47:45 (GMT)
--------------------------------------------------

Link in Spanish:

http://www.aikiwest.com/deporte6.htm

José Luis Villanueva-Senchuk (X)
Argentina
Local time: 17:06
Native speaker of: Native in SpanishSpanish, Native in EnglishEnglish

Peer comments on this answer (and responses from the answerer)
agree  La Classe
1149 days
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7 mins   confidence: Answerer confidence 4/5Answerer confidence 4/5
interval training


Explanation:
HTH

Sheila

http://www.ivillage.com/topics/fitness/0,10707,165562,00.htm...


If you're ready to take the next step up in intensity, burn some more calories and inject some novelty into a stale routine, ***interval training*** might be just what you've been looking for.
The idea behind it is relatively simple: Take a ho-hum run-of-the-mill aerobic workout and spice it up with a tough but short period -- called, appropriately, an interval -- of challenging intensity. Then bring it back down for a "recovery period" and do it all again. This basic template can be modified for levels of fitness ranging from virtual beginner to professional athlete.

advertisement
Although the basics may be simple, the execution can be as easy or as difficult as you want to make it. To illustrate, though, we need some tangible measure of intensity. Exercise physiologists like to talk about "percentage of V02 max," which is a basic measure of how much oxygen you are using and can be estimated from your heart rate. Too complicated. For our purposes, let's use a simple scale of 1-10, with 1 being so easy it's practically like staying in bed and 10 being the hardest effort you're capable of putting out, one you couldn't possibly sustain for long.

Now let's further assume you've just begun a fitness program and have worked up to a simple, brisk 20-minute walk. Let's say that you would rate that brisk walk as a 3 on the scale of 1-10. Great. A basic interval program for you might look like this: Walk for a while at 3; now break out at 4 1/2 or 5 for a short spurt; return to 3 while you catch your breath, and, when you're ready, do it all over again.

Douglas Brooks, in his book Program Design for Personal Trainers, calls this a "spontaneous" interval, or "speed play." You're basically having fun -- deciding when to push the gas pedal and for how long, doing it kind of by instinct. It's a great way to start, and you can vary the "gas pedal" interval by time, intensity or frequency at your own pleasure. The recommended ratio of interval to recovery time is 1:3. So if you pushed the gas for 20 seconds, you'd spend a minute (3 times 20 seconds) in recovery mode before doing it again. Of course, in the very beginning, you may want to vary that and only introduce one or two intervals into the day's workout. That's fine. You get to choose how many "spontaneous intervals" you'd like to do in any given workout.



http://www.brianmac.demon.co.uk/conintrn.htm

Interval Training


Interval running enables the athlete to improve the work load by interspersing heavy bouts of fast running with recovery periods of slower jogging. The athlete runs hard over any distance up to 1k and then has a period of easy jogging. During the run lactic acid is produced and a state of oxygen debt is reached. During the interval (recovery) the heart and lungs are still stimulated as they try to pay back the debt by supplying oxygen to help break down the lactates. The stresses put upon the body cause an adaptation including capillarisation, strengthening of the heart muscles, improved oxygen uptake and improved buffers to lactates. All this leads to improved performance, in particular within the cardiovascular system.

Before undertaking interval training a few simple rules should be understood.

* Undertake a period of Continuous running before starting Interval running
* Consider the various elements of the session and ensure that they are within the scope of the athlete.
* The length of the work interval, longer gives a better effect.
* The pace should be comfortable raising the athlete's heart rate to the required % of MHR (see above).
* The number of repetitions should reflect the condition and age of the athlete.
* The rest interval should enable the athlete to jog and bring the heart rate down to near 100-110 bpm.


* Improvements can be made by altering any of the above variables, however the coach should only change one variable at a time
* All changes should be gradual in nature and take place over a period of time.
* Ensure the surface to be run on is flat and even. It is usual to do interval training on a track although it can be done on good quality grass playing fields. Roads are not a suitable surface because of the pounding effect.


Circuit training is a common method of interval training.



Sheila Hardie
Spain
Local time: 21:06
Works in field
Native speaker of: Native in EnglishEnglish
PRO pts in category: 8
Grading comment
Hi both of you.

As I already knew the English phrase, I was longing for a common parlance rehash and that is exactly what Sheila's "Circuit training" is. So thanks to you both, but I will use "a form of circuit training" as my explanation (if indeed it needs one .-)

You don't get the points Pepelu, but you do have the compensation of a Southern Hemisphere summer :-)

Cheers,

Berni

On quite a mild March day in Catalunya
Login to enter a peer comment (or grade)



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