When it comes to sculpting and shaping the physique, there are five types of fitness routines to consider. Each one has its own benefits and drawbacks. By incorporating all five training into your fitness plan, you are sure to achieve your fitness and weight loss goals in half the time! So which of these fitness training are best for you? Read on to find out:
1. Flexibility Training
Flexibility is important in fitness because it boosts mobility, range of motion and keeps the muscles pliable. Think of flexibility training as the foundation to other exercises in your fitness routine. By stretching and flexing the muscles, you lower your risk of injuries. All the flexing and stretching also tones and conditions the muscles for the more intense exercise ahead. Yoga, tai-chi, and basic stretching exercises are samples of flexibility training. Do note that flexibility training is also tied with breathing exercises. Together, both flexibility and breathing exercises improve balance, performance and posture.
2. Strength Training
This training utilizes resistance to grow and strengthen the muscles. Apart from building strength, strength training also boosts anaerobic endurance and strengthens bones.
There are two types of strength training: dynamic and static strength training. Dynamic exercise, also known as isotonic exercise, is a type of anaerobic workout. Dynamic exercises are meant to engage the muscles through a completed set of motion such as performing leg presses, sit-ups or bench presses. Weight lifting and calisthenics are examples of dynamic strength training.
Static strength training is also known as isometric exercise. This training tones and strengthens the muscles by contracting a specific muscle without moving the joints. Isometric exercises come in two types: submaximal and maximal.
Submaximal exercises require muscle contraction with less than the maximum strength. Maximal exercises involve contracting the muscles with maximum strength. An example of submaximal exercise is holding a dumbbell with the arm fully extended outward. An example of maximal exercise is pushing against an immovable object, like a wall or the floor.
3. Aerobic Training
Also known as cardio workout, aerobic training is meant to strengthen the heart, improve lung capacity and boost blood circulation. The exercises engage large groups of muscles, performing a series of rhythmic actions for a certain period of time.
Usually, aerobic exercises are performed for longer than 15 minutes to keep the heart rate up. Jogging, swimming, biking, elliptical, stair steppers and brisk walking are examples of aerobic training. Aerobic training strengthens your cardiovascular system by increasing your heart rate and breathing. These exercises use large muscle groups to perform rhythmic actions for a sustained period of time.
4. Circuit Training
Circuit training is a combination of aerobic and strength training. This training involves jogging between exercise stations to boost flexibility and burn calories. The workout also involved different flexibility, dynamic strength training, and static strength training exercises.
Jogging between exercise stations keep the heart rate up while the other exercises build and tone the muscles. Circuit training can be performed indoors or outdoors. Circuit training is an excellent training to add to your routine if you like to mix things up and break the monotony.