Understanding different training types/styles

 In Exercise & Training

Understanding different training types/styles

There are so many varieties of training, and each has unique benefits. Lets review:

There are several training styles that will suit different bodies, goals and resources. We will list them here first in order of prevalence, but as you’re reading through consider what is going to work best for your goal as well as accessibility, affordability and efficiency.

Cardiovascular training

This is obviously the most common form of training and may include something as basic as going for a walk or be as complex as a particular running or ball sport. Called so because of its high utility of the heart muscle, cardiovascular exercise is great for burning calories during the period of exercise and keeping not just your metabolism healthy but also your digestive system and other internal physiology functioning optimally.

Resistance training

Weights, Resistance training, Gym, Barbell,

Very popular amongst males more so than females, resistance training has the reputation of being primarily for muscle growth and development, however this effect is more so seen in males and resistance training has far more benefits than just development of muscle tissue. Applying resisted load through the body, either through traditional gym weights ie. Dumbells or some other weighted equipment, increases bone strength, boosts metabolism for up to 72 hours beyond training and burns large amounts of calories during a session.

Flexibility training

This type of training has always been common in eastern world countries but is now very popular and includes anything where the focus of the exercise/workout is to stretch the muscles and or connective tissue and mobilise the joints of the body. This may include Yoga, Pilates, Tai Chi, Physiotherapy or Rehabilitation or a specially designed flexibility class. Increasing an maintaining optimum flexibility has many health benefits including injury prevention, strength, better circulation, musculoskeletal control, benefits internal systems such as the digestive system and nervous system and is great for psychological health, triggering the release of anti-stress hormones and neuro-peptides.

Training Intensities

Output and Intensity

With exercise and training, participation is definitely the starting point, but in order to reach a goal – especially in a narrow time frame – there are other important considerations such as the duration, frequency, intensity (perceived) and intensity (measureable) that contribute greatly to the end result.

Duration

Training for your goal is really about total energy expenditure – that burned during the session and expected recovery requirements after the session. For example, consider the three exercise sessions listed below and their effect on metabolism. Some training styles are more efficient than others.

Example 1: You go for a 5km run, in that time you burn 400 calories and in the 24 hours following you burn another 100 calories to fully repair and recover the body. Total training time – 35 minutes: Total energy expenditure – 500 calories = 900 to 1000 calories per hour.

Example 2: You do a fairly intense 1 hour weights training session and burn 300 calories during the session and another 250 to 500 calories afterwards to fully repair and recover the body as well as energy spent in developing new tissue if there was sufficient stimulation.

Total training time – 1 hour: Total energy expenditure – 550 to 800 calories per hour.

Example 3: You do a very vigorous HIIT (high intensity Interval training) session including resistance training and cardiovascular intervals. During this session you burn 350 to 600 calories and lose another 300 to 600 for repair and recovery as well as energy lost in metabolic stimulation.

Total training time – 30 minutes: Total energy expenditure 600 to 1200 calories = 1200-1800 calories per hour.

 

Frequency

How often you train, also significantly effects the speed at which you will achieve your goal, however training more is not always better or more effective as over training can create a hormonal environment that is not conducive to continual weight loss. The main rule of thumb for frequency is to train when recovered, but this does not mean that you cannot train every day but you need to be very intelligent in structuring appropriate exercise types and intensity so as not to overtrain a particular muscle group or the whole body.

Intensity (perceived)

The notion of how hard something feels is a very important part of your training and chosen goal. Initially when you are starting out towards a result, training at a threshold you are comfortable with is okay but to progress over time it is important that your ability to cope with higher intensity, loads and frequency increases to achieve maximum output for best results. To gage what your lifting intensity should be for each set to make sure your working out to your maximum capacity, you can refer to our 1RM (1 Rep Max) calculator on our home page. (https://www.fittoliveaustralia.com/#calculators). It’s also important for you to change your intensity and have training goals for long-term enjoyment, if you’re not enjoying it and not able to bear the effort of your training, you’re less likely to continue long term.

Intensity, Focus, Training

Intensity (measured)

 

It is important to have a true gauge on your training efforts, including duration, frequency, strength, effort and markers of fitness such as speed or biometric measures such as heart rate during exercise and at rest as well as blood pressure. For your goal, you ideally want to achieve progressive markers of success, not just that it feels easier or more achievable but some measured performance increase in strength, fitness and even flexibility.

A well-structured exercise program will incorporate fitness, strength and flexibility sessions as varying intensity and across different muscle groups, vectors and angles as well as with different equipment. It is also important to have markers of perceived effort and true effort with regular assessment of strength and fitness to check that you are moving forward getting fitter and stronger for longer. The training sessions you will experience at Fit to live during your challenge are structured so that you can train as much as you want or as little as your free time permits and allow you to gain a result with as little as two sessions a week or train up to six sessions a week and not over train or burn out the body.

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