13 types of training for 13th December…
There are many types of training that personal trainers harp on about, some of which you may enjoy, some of which you may hate. We think its very important you train in a way that excites you. If you are just going to the gym because you feel you should, you will slowly begin to despise it. You’ll hate getting ready for the gym, hate getting to the gym, hate doing the exercise and therefore not feel the array of benefits that exercise can give you.
Depending on your fitness and health goal, it’s advised you train in a way that helps you achieve those goals but that doesn’t HAVE to mean going to the gym and following a set routine week in, week out. Below is us, giving you, a breakdown of different types of training you can try – let us know if you prefer certain types and why. As we said earlier, if there is a specific goal then some training is essential but if it you exercise to gain health and wellbeing benefits, we can give you numerous types of training to try.
- Anaerobic Exercise – short intervals of work to improve speed and power which in turn is a great way to elevate heart rate and will help improve fitness.
- Aerobic Exercise – also known as cardio, is an extended period of time of movement whether that be walking, jogging, cycling, rowing or other cardio machines you may find in the gym. Fat burn occurs with low but long intensity and aerobic exercise is perfect for that. You’d be looking at anything over 20 minutes being effective.
- Circuit Training – A great training tool to combine multiple exercises to complete back to back as a ‘round’.
- Weight/Resistance Training – A training method that imprvoes muscle mass by using weights or resistance to make the exercise harder. It’s a key tool in getting stronger and will help prevent injuries, increase strength, everyday performance of regular life and sports and increase metabolism (due to increase of muscle mass).
- High Intensity Interval Training (HIIT) – This type of training is intense periods of exercise, followed by short recovery periods. The increase in heart rate and small rest time means it’s a great tool for fat burning. This type of exercise will also help improve your cardiovascular capabilities over time.
- Heart Rate Zone Training – A specialised type of training which is a great tool to use to switch up training. A heart rate monitor or smart watch with a built in HR reading is a necessity as it allows you to see your BPM (beats per minute) constantly. The concept includes working hard with a high BPM, completing an exercise (whether that be cardio or functional movements) for a period of time and then resting until your HR hits a certain BPM. For example, work hard for 30 seconds with your BPM above 160 and then rest until your BPM hit 120, completing this numerous times.
- Interval Training – very similar to HIIT training and circuit training – interval training consists of exercising for a period of time and resting for a period of time, repeating numerous times. With interval training the rest period can tend to be longer if necessary. For example on the running machine a beginner runner may run for 2 minutes and then walk for 2 minutes, repeating 5 times.
- Isometric Training – A mentally tough training method but great to train the mind to push past the burn of building strength and stability in the body. Isometric exercise is when you hold a position under tension for a set amount of time. A prime example of an isometric exercise would be a wall sit or plank. As stated, this method is great for stability and strength, along with some mental toughness training.
- Plyometric Training – A method of training that is great for building strength, speed and ultimately power. It can also be a good tool to improve your cardio. Exercises included are power movements/explosive movements such as squat jumps, box jumps, burpees, broad jumps, etc. due to the types of movements it’s a type of training that will burn a big number of calories.
- RPE training – Rate of Perceived Exertion training; this is a very honest type of training that would be great to incorporate into your routine if you understand your maximum effort for certain exercises. If you are having a lighter week with training you could train at 6/10 maximum effort for the duration of the session. RPE is great to incorporate into intervals, anaerobic and aerobic sessions too.
- Tabata Training – a high intensity interval training consisting of 20 seconds maximum effort followed by 10 seconds rest, repeated around 8 times. Some people will do 2-3 sets of this, if not more. It’s a very intense, fat burning training method that is great for all benefits of exercise from improved strength, endurance, mental toughness and more.
- Body Weight/Calisthenics Training – using just body weight exercises to improve strength and stability. It is easily accessible as you only need a little bit of space, yourself and a small amount of time. Exercises would include push ups, squats, lunges, tricep dips, shoulder press ups and body weight ab exercises.
- Sport Specific Training – this type of training could include any of the above if it fits into your sport’s physical needs. For example, a footballer may have a gym session dedicated to plyometric training and anaerobic training. A rower may have a few sessions dedicated to aerobic training and resistance training. The list is endless…
Amongst all of these types of training there is always the fundamentals – health and wellbeing, enjoyment and your ability to cope with YOUR life’s physical demands…Enjoying exercise is so important and we guarantee will help you achieve goals and targets you have set yourself. Remember, not all exercise needs to be done in a gym and not exercise needs to be labelled as ‘exercise’. Keep moving throughout the day, choose healthy decisions and you’ll be doing more than most, we can assure you that. Let us know what type of training you like to do during your workouts in the comments section. Be sure to share, like and comment to let us know what you’d like to next hear about in our blogs!