Types of fitness training, names of group, strength, circuit and others

Classification of fitness training

Depending on the target audience and the type of physical activity aimed at developing specific physical qualities, such as strength, flexibility and coordination, fitness programs have a strict classification.

Individual and group training

Based on whether a person works out personally with a trainer or in a group, training is divided into individual and group.

And although it seems that an individual lesson with a trainer undoubtedly has more advantages, because the specialist has the opportunity to give the client undivided attention, group training also has advantages:

• A team of like-minded people, together with whom it is easier not to lose motivation.
• A technique tested on many trainees.
• Optimal price/quality ratio.

However, it should be understood that a beginner who does not have the slightest idea about fitness or in a situation that requires particularly close attention and additional effort should give preference to individual training with an experienced specialist in the first months.

Circular, interval classes

The main difference between interval training and circuit training is that it occurs with a clear alternation of exercise and rest time, for example, 1 minute of physical activity and 1 minute of rest, during which it is necessary to stabilize the pulse. Interval training often includes both high-intensity exercise and low-intensity exercise, which can be replaced by rest. This promotes comprehensive muscle development through strength training and the development of endurance during cardio, which together will lead not only to burning calories, but also to speeding up metabolism.

In circuit training, the basis of the lesson is a set of exercises performed cyclically. On average, 1 circuit training includes 5-6 cycles of 4-8 exercises, between which there is a break of 1-2 minutes. This method, with minimal respite, helps increase glycogen stores, resulting in fat deposits being used as an energy source.

Good results will be achieved by supplementing circuit training with the principles of interval training, setting a clear time frame for activity and rest, for example:

1. Legs: squats, climbs and jumps.
2. Rest – 30 sec.
3. Back: deadlift, bent-over dumbbell row.
4. Rest – 30 sec.
5. Press: crunches, kneeling plank.
6. Rest – 30 sec.
7. Shoulder girdle: push-ups, pull-ups.

Strength, aerobic exercise

It is important to distinguish between types of fitness training based on the principle of energy metabolism that occurs during the exercise. During any physical exercise, the oxidation process is activated, lasting for 8-12 seconds without the participation of oxygen, which is typical for anaerobic (strength) exercise. Provided that the physical effort lasts longer, oxygen comes into play and the exercise goes into the aerobic (cardio) phase. Therefore, the strict division of training into strength and aerobic is not correct: each exercise goes through both phases, starting as a strength exercise, but lasting more than 12 seconds, it becomes aerobic.

Types of fitness training are provided later in the article.

The conditional division of training into strength and cardio is based on the predominance of one or another mode.

Features of strength and aerobic training:

Examples of aerobic exercise:

• Long distance running at a relaxed pace.
• Fast sprinting.
• Walking at a fast pace.
• Recreational cycling at a relaxed pace.
• Swimming.

Examples of power loads:

• Fast running over long distances.
• Cycling quickly over short distances.
• Climbing uphill.
• Lifting weights with short sets.

What are the benefits of fitness?

Fitness is a philosophy that needs to find a place in your life, because being passionate about it results in many advantages and benefits. What benefits does fitness bring to a person?

• Improvement of the body: normalization of metabolism, digestion, strengthening of the cardiovascular, skeletal, muscular systems, increased immunity;
• slim, fit figure, beautiful body;
• development of coordination of movements, formation of correct posture and gait;
• prevention of osteoporosis, thrombosis;
• reducing stress effects on the body, reducing nervous tension;
• improvement of general well-being, increased strength, vigor, increased performance;
• developing an active life position.

This is interesting. According to research, seven minutes of exercise can normalize blood sugar levels.

Thanks to fitness classes, you will become more resilient, stronger, and more flexible. Everything together contributes to the development of self-confidence and stimulates one to conquer new heights. A person strives to realize himself as fully as possible, which means he becomes more successful.

Description and characteristics of fitness training

There is a huge variety of types of training in fitness, among which everyone can find a suitable direction.

Eastern practices

A distinctive feature of the eastern directions of physical activity is the focus on changes not only external, but also internal.

Finding balance and relieving accumulated stress go hand in hand with developing flexibility, strengthening small muscles and improving coordination:

• Yoga. This is the most popular Eastern spiritual and physical practice and one of the most popular areas of modern fitness. Most practitioners note the positive impact of practice on the psycho-emotional sphere, also recognizing that with the help of yoga, many problems of the musculoskeletal system can be solved. Yoga exercises are represented by a series of asanas - body positions that train flexibility and coordination, as well as exert a static load on the muscular system.

• Taiji (taijiquan, tai chi). Another East Asian technique originally from China has found its way into fitness, where its practice helps develop both the body and mind, bring harmony to the body, and improve the condition of the nervous and cardiovascular systems. Since physical activity is gradual and measured, the practice of tai chi is suitable even for older people. During training, strikes are practiced, including with the help of additional equipment and weights.

In addition to common practices of Eastern origin, lesser-known ones are also represented on the fitness services market, for example, Kalari Payattu and Budokon, which are becoming trends in the world of taking care of your own health. Both are at the intersection of ancient martial techniques, breathing practices and meditation.

Classes with choreographic elements

You can develop plasticity, strengthen muscles, improve coordination and flexibility using techniques based on choreography.

They are perfect for those for whom the main thing is to preserve and enhance femininity, and also who are bored with just playing sports and want to bring additional aesthetics into their life:

• Pole dance or pole dance. It should be emphasized that this direction of choreographic fitness has little in common with striptease. This type of dance, which requires a pole, combines elements of acrobatics, choreography and artistic gymnastics. Pole exercises significantly increase endurance and develop the muscular system of the arms and legs. This is a rather complex area of ​​fitness, but at the same time brings excellent results in the development of grace and dexterity.

• Dance aerobics. This cardio workout is effective for weight loss and cardiovascular training. When performing dance elements, all parts of the body are involved simultaneously, and their movements, although synchronous, differ in direction, which significantly develops coordination and plasticity, and the short power phase strengthens the muscles.
• Baylotherapy. A relatively new trend in fitness, based on a combination of aerobics and Latin American and African dances. This technique also contains elements of yoga and Pilates, which allows you to achieve significant results in weight loss, stretching, health of the spine and joints, and development of the muscular system. At the end of the session there is usually a meditation phase to help normalize breathing and heart rate. The basis of the exercise is made up of ordinary aerobic elements, including jumping, leg swings, turns and bends.

Cardio training

Types of fitness training aimed at increasing endurance and losing weight, as well as strengthening the cardiovascular system, are considered the basis of physical activity and are diverse:

• Aerobics. Gymnastic exercises, performed to rhythmic music that allows you to monitor the frequency of movements, were popularized back in the 70s. CC centuries. The set of exercises consists of jumping, leg swings, push-ups, running in place, and stretching. Aerobics is a classic cardio exercise, on the basis of which many aerobic areas are based. With its help, you can strengthen the muscular and vascular system and lose weight.
• Shaping. One of the types of rhythmic gymnastics, the main goal of which is to build a toned body with ideal shapes. The exercises were developed taking into account research that revealed the most attractive parameters of a woman's physique. Researchers identified 9 types of female figures, for each of which a shaping model was defined, which should be strived for by performing specific exercises designed for it. In this case, there are 2 types of classes: 1 is aimed at losing weight, and 2 at gaining muscle mass with the necessary volume and relief. Exercises are performed at a calm pace, without heavy weights and with a large number of repetitions, classes are held 2 times a week for 1 hour.

• Step aerobics. The essence of this technique is to supplement cardio exercise by simulating walking on hills. For this purpose, a special platform is used, on which the trainee, during an intensive session consisting of complex combinations of movements characteristic of aerobics, stands up from time to time, either completely or with one leg. This workout not only effectively burns calories, but also strengthens the musculoskeletal system, ligaments and joints. Step aerobics also works great on problem areas on the outer and inner thighs.
• Cycle. This is an aerobic, high-intensity workout on special stationary bikes. The load during cycling is significant, so those who are contraindicated for serious cardio exercise should choose a different fitness program. An exercise bike for cycling is not similar to a classic one, but helps to simulate rough terrain, while the trainee is alternately in a standing or sitting position, thus the load is distributed not only on the legs, but also on the abs and shoulders. The workout is divided into intervals, during which the heart rate will either go off scale or return to normal.

Power training

To build a strong, muscular body with beautiful relief, it is impossible to do without strength training.

It is a developed muscular frame that is the key to good metabolism in the body, as well as skeletal support, thanks to which the posture becomes even and the step elastic:

• Tai-bo. Combining martial arts techniques, primarily taekwondo, as well as dance movements, tai bo helps to significantly reduce body fat and strengthen muscles. Popular with both men and women, the workout takes place to rhythmic music, to which trainees perform active leg swings and kicks. The abdominal and leg muscles are especially improved, as well as coordination and stretching.

• Body Sculpt. The basis of the training is aerobic dancing with weights. This technique allows you to develop strength and create relief. Depending on the preparation, the weight of dumbbells and body bars varies widely, which allows even beginners to start training using this technique, which is considered advanced. Training affects the body comprehensively, leaving no muscles unworked.
• Cross-fit. This training system was registered as a trademark by its creators, because its popularity is extremely high. The combination of high-intensity interval techniques, light and weightlifting, made it possible to develop an effective program to significantly increase endurance, as well as to create a sculpted and strong body.

• Upper body. The training is aimed at developing the muscles of the arms, back, abs and shoulder girdle. To achieve results, various equipment for weighting is used: dumbbells and body bars, as well as step platforms. During the workout, both the core and deeper muscles are worked out, resulting in a significant increase in strength and a beautiful muscular frame. At the same time, the training is designed in such a way that proper execution of the exercises affects the waist so that it does not grow in volume, but, on the contrary, becomes thinner, which is especially important for women.

Fitness with equipment

The type of fitness training that uses equipment is not only a way to create weights that promote muscle development, but also to recreate the effect of different physical conditions, be it rough terrain, gravity or sliding.

There are several types:

• Core First. This relatively new workout uses exercise balls and foam tubes that are pressed between your legs to create resistance. The workout is high-intensity and consists of 3 stages, each of which lasts 20 minutes: cardio, strength and stretching. Its goal is to create a slender silhouette, good posture and weight loss.
• Bosu. Training takes place on a special simulator of the same name, consisting of an inflated rubber hemisphere attached to a rigid platform. In this case, the exercises are performed both with support on the hemisphere and with support on the flat part. This equipment helps you learn to maintain balance and increase the effectiveness of basic exercises. It is noteworthy that the dome part of the machine is used for strength and cardio training, and the flat part is used to improve stretching and coordination.

• Slide aerobics. This exciting fitness trend uses a special slide board and special socks to wear over your shoes. As a result, the trainee receives a load similar to that of a speed skater, the muscles of the legs and abs are deeply worked out, and the problem areas of the riding breeches are improved. Due to the lack of jumping, such training is indicated even for people with problem joints, significant excess weight, or experiencing the consequences of injuries.

Fitness for stretching

The importance of body flexibility cannot be overestimated, because it is the key to the health of the spine and joints.

Beautiful posture, plasticity, long graceful muscles, absence of spasms - all this is the goal of sports stretching programs:

• Callanetics. A set of exercises based on gymnastic statics taken from yoga is aimed at stretching and contracting the muscular system. The program, which has recently been reinterpreted in light of interest in physical therapy, has been proven to promote fatty acid oxidation and engage all muscles simultaneously, ultimately speeding up metabolism.

• Bodyflex. The technique, which is based on breathing exercises with a delay after exhalation and a stretching complex, aims to increase the concentration of carbon dioxide and dilate the arteries. This high level of oxygen in the blood helps you burn calories quickly and replenish your energy. On average, a workout lasts 20 minutes, weight loss occurs without overexertion.
• Stretching. A system of exercises aimed at increasing muscle elasticity and developing flexibility. The technique is divided into a static block, during which the muscles are in a stretched position, and a dynamic block, when the movements are energetic and occur without pauses, but smoothly.

Mixed group cardio + strength training

Balancing strength and aerobic exercise brings excellent results, allowing you to harmonize physical activity without leading to large time expenditures:

• Circuit Training. Circuit training in high-intensity aerobics with weights. The main goal of the technique is to develop endurance, build muscle mass and strength. Exercise cycles alternate strength and cardio loads, each cycle is performed for an average of 5 minutes. The cycles consist of jumping, push-ups, presses and squats.
• FT/Functional Training. During training, the load is distributed so that many muscle groups are involved, including stabilizing ones, which are responsible for posture. For maximum efficiency, the following equipment is used: meatballs, dumbbells, balls and body bars. This training system is a great way to prepare for serious strength training with heavy weights.

• TRX. This is an intense workout using your own body weight. Classes are conducted using suspended limb loops designed for training by US Marines. The technique allows not only to put the body in order, but also to reveal its hidden potential of endurance and agility. Adjustable straps allow you to exercise with weights from 5% to 95% of your body weight.
• Interval/HIIT. Interval training alternates short, high-intensity periods of strength training with long periods of cardio. The lesson itself usually does not last more than 30 minutes, and the effectiveness of the technique may not be as pronounced in terms of increasing muscle mass, but it leads to a significant decrease in body weight. The nature of the exercises and their almost continuous implementation with this technique makes it quite extreme and suitable only for trained people.

Dance group training

Types of fitness training, whose methodology is based on modern group dancing, are always popular as a way to quickly lose weight to the fiery rhythms:

• Zumba. Fitness program using Latin American and African dances. The direction is inextricably linked with the brand of the same name, which produces certified Zumba instructors. The energetic nature of the workout allows you to burn up to 900 kcal in 1 hour.

• Body ballet A set of exercises based on classical ballet works all muscle groups and improves posture. Classes also help develop flexibility and plasticity, while being suitable for almost any age category.
• Dance Mix. This workout incorporates the best of popular dance styles, be it hip-hop or strip dance. Fascinating combinations of movements and complex steps will help you achieve a flexible, strong and muscular body.

Fitness directions

Every person who decides to take the path of self-improvement is faced with the problem of choice. Among the well-known complexes and types of group classes, three main areas can be distinguished:

• health;
• sports;
• applied.

Wellness fitness

This is a special training system to improve physical fitness, prevent diseases and maintain active longevity. This group, which attracts both women and men, includes various types of aerobics. Gymnastic exercises, which involve oxygen metabolism, stimulate the cardiovascular and respiratory systems, help get rid of extra pounds, and improve mood.

Sports fitness

The sports direction for pumping muscles, gaining muscle mass and developing various muscle groups is suitable mainly for representatives of the stronger half of humanity. Strength training, both for “advanced” and for beginners, involves the use of various weights or your own body weight. In combination with aerobic exercise, they build strength and endurance, increase joint flexibility and bone density, and prolong the youth of the body.

Applied Fitness

A direction called fitness rehabilitation was created for people with musculoskeletal problems. Trainings are conducted by kinesiology instructors. Working in conjunction with doctors, they help correct posture, recover from injury or surgery, and get rid of pain.

When choosing one direction or another, you should create realistic goals, taking into account your physical potential and possible limitations.

What workouts are suitable for men and women

The topic of which workouts are more suitable for men and which for women is traditionally the territory of myths and misconceptions. Of course, one should not completely discount the difference in physiology. It would be useful for a woman to pay more attention to the development of flexibility and plasticity, supplementing regular aerobic exercise with strength training, because a sufficient amount of muscle mass is the key to health, regardless of gender. For men, fitness programs based on martial arts, as well as high-intensity training with pronounced power blocks, are perfect.

Today, however, in fitness there is no clear distinction between types of training for women and men, because on the path to a healthy body there is no place for gender stereotypes, and much depends on individual characteristics and body type, as well as on which result in the mirror is preferable. The harmonious development of the body, taking into account all its needs, with sufficient muscles and a healthy cardiovascular system, as well as a good level of flexibility, is what everyone should strive for.

Content

• 1 Characteristics of various modern fitness programs 1.1 Fitness training in the gym
• 1.2 Group cardio training
• 1.3 “Cyclic” aerobics
• 1.4 Strength training and aerobics
• 1.5 Programs with elements of oriental martial arts
• 1.6 Dance aerobics
• 1.7 Coordination training
• 1.8 Flexibility programs
• 1.9 Mind body programs
• 1.10 Combined types of aerobics
• 1.11 Regulated programs