3 Types of Three-Phase Model Training You Should Try

Most training experiences the types or phases of the three-phase model, so we invite you to learn about them and find a way to put them into practice.

3 Types of Three-Phase Model Training You Should Try

Last update: October 10, 2022

The types of training present in the three-phase model It all depends on its intensity.. However, before going into the details of this type of incentive, it is necessary to know what this model consists of and how it should be carried out.

Three-phase model, what is it?

The three-phase model was proposed in the 1980s by Skinner and McLellan. As its name suggests, It is based on 3 phases and they all revolve around exercise intensity that it takes place.

This model consists of analyzing the body’s physiological responses, which vary progressively depending on the exercise.

Differentiating between low and high intensity exercise allows you to optimize your routine.

In particular on a three-phase model was proposed thanks to a series of studies and clinical trials focused on the topic.

According to this type of results, 3 clearly established phases or types of training can be proven, ranging from the least to the most intense.

Types of training of the three-phase model

All three types of training focus on progressively increasing intensity. As mentioned above, they are properly differentiated and determined according to the intensity of the exercise performed.

1. Mostly aerobic training

The first phase is the lowest intensity and this is evident even in simple activities such as walking. At this point, it is easy to handle the intensity because of the reduced effort required by the body to perform it.

In this case, the first type of training or phase is also recognized as a predominant aerobic phase and is performed at a percentage between 60-65 percent of maximum capacity.

Within the learning types of the three-phase model, this is what takes the most time and the fuel used by the body is the fat reserves available in it.

However, the energy requirement is not very high thanks to its low intensity, making it an exercise point that lasts longer.

It should be noted that after completing this phase an aerobic threshold has been established. This change heralds the next phase and is an obvious important change in terms of energy intake to be able to mobilize the body.

2. Aerobic Threshold Training

The second phase stands out as one of the most complex types of training. within the triphasic model this is due to the balance point being required to be neither below the aerobic threshold nor above the anaerobic threshold.

This phase typically uses glycogen as an energy source, so carbohydrates become the body’s primary fuel and the body’s reliance on fat stores is sidelined.

In addition, the intensity is perceived in a much more significant increase compared to the previous phase.

Other important features present in this type of training with a three-phase model They show up in heart rate and breathing rate.. During its execution, both the heart rate and the number of inhalations and exhalations increase.

It basically consists of running distances similar to those of the first phase, but with a much higher intensity.

Finally, this phase is distinguished as a preamble to the third phase, and here the transition to the anaerobic threshold takes place.

3. Anaerobic phase

Within the types of training of the three-phase model, the third phase is characterized as the one with the shortest duration and highest intensity. Even, the phase of metabolic instability is usually known.

Routine Hayit It is based on exercises of high intensity and short duration.

In practice, in this phase the organism is deployed to its maximum capabilities, which is why it is above the anaerobic threshold; at this point it is possible to reach the maximum frequency, which means that you will get closer to 100 percent of your capabilities.

So at a certain point your body will make you stop due to the inability to maintain intensity so wild

It should be noted that one of the mechanisms by which the body must stop is acidosis, which results from the accumulation of lactate. In this line of ideas, this phase takes place in sprint or the like.

This phase is followed by a long rest., resulting in repeating the learning types of the three-phase model from the beginning. You are also likely to finish your studies here.

Immerse yourself in the three-phase model

If you analyze the types of training of the three-phase model, they are mainly present in all types of routines.

This model excels as a way to learn training areaswhich are governed by progressive intensity.

So try to get advice from a professional in the field and consult whatever you feel is necessary. We advise you to train regularly, but above all to do it with the necessary knowledge.

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