Types of Training for Fitness
Endurance training: This type of training is also known as cardiovascular or aerobic training, and it focuses on improving your cardiovascular system’s ability to deliver oxygen to the muscles.
The types of endurance are aerobic endurance, anaerobic endurance, speed endurance and strength endurance. A sound basis of aerobic endurance is fundamental for all events.
Examples of endurance training include running, cycling, swimming, and rowing.
Strength training: (also known as resistance training) involves exercises that cause muscles to contract against an outside resistance.
The outside resistance can be from your body weight, weight machines, medicine balls, resistance bands or dumbbells.
It focuses on building and maintaining muscular strength and endurance.
Examples of strength training include weightlifting, bodyweight exercises, and resistance band training.
High-Intensity Interval Training (HIIT): HIIT involves alternating between short bursts of high-intensity exercise and recovery periods of lower intensity exercise. It can improve cardiovascular fitness, increase muscular endurance, and burn more calories in less time.
For trainers HIIT is more of a framework, through which they can build out different routines depending on the equipment on hand, the experience of the participants, and the amount of time and level of difficulty desired.
HIIT routines can incorporate exercises such as -: Treadmill sprints, stationary bike sprints, rowers sprints, boxing rounds, battle ropes, sled pushes and pulls etc.
Plyometric training: This type of training involves explosive, high-impact movements designed to improve power, endurance and speed.
They require you to exert your muscles to their maximum potential in short periods of time.
Also known as jump training, plyometric exercises are usually geared toward highly trained athletes or people in peak physical condition. However, they can also be used by people wishing to improve their fitness.
Plyometric exercises can cause stress to the tendons, ligaments, and lower-extremity joints, especially the knees and ankles. It’s important that you have the strength and fitness level necessary to do these exercises safely and effectively.
Examples of plyometric exercises include jump squats, box jumps, and clap push-ups.
Flexibility training: This type of training focuses on improving range of motion and preventing injuries.
Working to become more flexible has many benefits aside from improving range of motion, such as reducing fatigue and improving overall well-being.
Incorporating flexibility training could lead to improved fitness for everyday activities and enhanced overall health and well-being.
( Range of motion (ROM) is the movement of a joint without pain in all directions possible. Flexibility is the ability of the muscles, ligaments, and tendons to elongate through the ROM. )
Examples of flexibility training include stretching, yoga, and Pilates.
Functional training: This type of training focuses on exercises that improve your ability to perform daily activities, such as lifting groceries or carrying a child.
It mimics movements humans make in daily life. It can be helpful for athletic performance, injury prevention, and other everyday fitness tasks.
Examples of functional training include squats, lunges, and planks.
References
- 1. Open AI — Types of Training for fitness
2. Verywellfit.com — Flexibility
3. Menshealth.com — High Intensity Interval Training
4. Healthline.com — Plyometric Training
5. Research.med.psu.edu — Strength Training
6. YouTube — Different Main Types Of Exercises — Cardio, Strength Training, Flexibility, Balance And Coordination.
