How to choose a training system: a short guide

Fitness is a very broad concept; it mainly implies moderate physical activity aimed at developing and healing the body. Today there are many types and various trends in fitness, in which it is easy to get lost, especially since some of them are very similar. The choice is really great and everyone can find what is closest to them. Training can be divided into three main groups:

• Strength training
  of varying degrees of load - development of muscle mass;
• Cardio
  - development of the cardiovascular system;
• Stretching
  - developing flexibility;

Some areas can combine several types of load at once. And that's a good thing, because the body needs muscle, flexibility, and good cardio. These skills are closely related and it will be better if you develop them in parallel.

Strength fitness

This type of load is mainly aimed at developing muscles and their volume. Developed muscles are a high indicator of strength, physical and psycho-emotional endurance - the body will be easier to tolerate loads and stress. Your body will experience ease of movement, good health, mood and many other indicators of health:

• The muscles take the load off the joints and take it upon themselves. This in turn reduces discomfort in movements and reduces the risk of injury.
• Strength training can correct various types of body asymmetry and maintain it in normal condition.
• Muscle volume increases metabolic rate

Afterword

As you can see, there are an incredible variety of types of physical training. This makes it possible to choose a technique that suits you. Today it is very easy to stay fit, lose weight or build muscle. All you have to do is want it and sign up for the gym. But it is not recommended to study at home on your own. Especially if you have no experience in such a matter. It is very easy to harm yourself, not to mention the fact that only exercises done correctly are beneficial. And only a coach can monitor this. In addition, as surveys show, the percentage of those who quit doing fitness, practicing it at home, is much higher than those who stopped visiting the gym.

Cardio fitness

Sometimes referred to as aerobic training, it is essentially any rhythmic activity that causes the heart rate to increase in the area where the most calories are burned.

The difference between this type of exercise is that the heart muscle and lungs are trained and blood circulation improves. The body's endurance increases, which means that you can do a lot more before you start to get tired and breathe heavily. This also manifests itself in good health and a large supply of energy for everyday activities.

In the gym

The gym is primarily for men who want to pump up their muscle mass. Yes, girls who want to lose weight also visit it, but they mainly work with cardio equipment and little with some types of strength training (to pump up their butt). There is quite a wide choice of workouts for defining muscles.

Depending on the muscles being worked

Basic training includes exercises that involve different muscle groups. They improve strength performance. Recommended for beginners. Examples:

• lunges;
• barbell press (all types);
• dips;
• pull-ups on the horizontal bar;
• hanging leg raises;
• weighted squats;
• deadlift (including sumo);
• barbell row (in different positions).

Isolation training involves exercises that target one specific muscle group. Examples:

• swings with weights;
• pullover (working with the top block);
• extension and straightening of legs in simulators;
• bringing and spreading hands in a crossover;
• flexion and extension of the arms in the Smith machine;
• traction of vertical and horizontal blocks;
• French press (in different variations);
• shrugs.

Basic and isolation exercises can be successfully combined within one lesson.

Stretching

Stretching is a great way to improve your health and prolong your youth. This type of training is designed to develop flexibility, which affects the ability of the joints and surrounding muscles to move through their maximum range with ease and without pain.

Benefits of Stretching

• Muscles become more elastic, range of motion increases and joint degeneration is slowed down.
• The chance of injury becomes less.
• Relieves joint pain during movement
• Body tension is reduced, which increases stress resistance.
• Posture improves

Aerobics

Various types of workouts also include aerobics. Traditionally, there are three types:

• Sports aerobics was founded in 1995 and is one of the officially recognized sports. In terms of complexity, it occupies one of the leading positions.
• Applied aerobics – has a sports, therapeutic and preventive orientation. Used for rehabilitation of disabled people and training of athletes.
• Health-improving aerobics is what will interest us. Designed to maintain and improve human health. In almost any sports club you can sign up for a subtype of this type.

The most popular types of fitness with an emphasis on muscle development

1 Calisthenics

The concept of calisthenics comes from the ancient Greek words kallos, which means “ beautiful.”

" and sthenos, meaning
strength
.

This methodology involves natural body movements that overcome the force of gravity. Calisthenics not only brings muscles to their natural level, but can also make them larger if you use various types of weights.

This methodology is based on movements such as push-ups, squats, pull-ups, crunches, etc. Workout, street workout, home workouts - anywhere where you use your body weight as a “simulator” is calisthenics.

Benefits of calisthenics

• Developing strength, balance and some flexibility
• Improved coordination of movements, increased body control
• Suitable for people of all skill levels
• You can do without sports equipment

2 Bodybuilding, gym

Initially, exercise machines were invented for medical purposes - to help people with disabilities and for rehabilitation after injuries. Going to the gym doesn't necessarily make you a "Schwarzenegger"—a person with an incredibly large amount of muscle. Usually people come to the gym to simply maintain their health - to lose extra pounds, strengthen muscles and ligaments.

The peculiarity of the fitness center is the following: you can choose from a large number of exercise machines for different purposes, be it cardio or strength development. Another feature is the presence of an instructor who will create a program to suit your needs, making classes safe and more effective.

Benefits of the gym

• Working with an instructor who is always ready to give advice
• Huge selection of exercise equipment for every taste
• Work atmosphere, motivation

3 CrossFit

CrossFit is a high-intensity timed circuit training that combines strength and aerobic exercise. The program primarily uses bodyweight movements, especially in the beginning. Sports equipment also found its use: weights, barbells, jump rope, etc. CrossFit incorporated a little bit of everything from different directions.

not recommended for people who are not in good physical shape to look towards CrossFit

. This is the same as flying into space for an unprepared person. Not everyone can handle strength training at a high pace. Law enforcement agencies, fire departments, military organizations, as well as fighters of various martial arts are trained using this methodology. If you are not going to become, for example, a special forces soldier, think several times whether this is what you need.

But after completing such training and getting in shape, your body will turn into a super machine capable of moving mountains. And the body will acquire a beautiful appearance.

Training by type of organization

It’s difficult to count how many training formats there are. There is another classification, depending on the organization:

• Group. Modern fitness centers often gather entire teams of like-minded people of 5-20 people with whom the trainer works. Group training is effective, but has psychological limitations. They are chosen for the following reasons: following a clear plan, careful monitoring of exercises, responsibility and discipline, constant improvement of results (after all, there is such powerful support around).
• Individual. A person exercises independently at home or in the gym. The advantages of individual training: emotional freedom, freedom to create a schedule, saving money on purchasing a subscription. However, one should take into account the lack of control on the part of an experienced trainer, which may affect the competence of performing the exercises.

Interesting fact. If you want to achieve results, never choose just one thing. Mix and match. The muscles will not get used to the load, and you will get the body of your dreams in no time.

The most popular types of fitness with an emphasis on developing flexibility

1 Yoga

Yoga is not just a system of movements for developing body flexibility. It also includes meditations for self-knowledge, breathing practices, cleansing techniques and the development of internal energy. Yoga classes are suitable for absolutely everyone. They should take place in a calm environment and in a state of relaxation. Consist of asanas. Asanas are various exercises that help develop and strengthen the body.

Duration about 1.5 – 2 hours. All kinds of twisting have a beneficial effect on internal organs and reduce internal inflammatory processes.

2 Stretching

Stretching involves a set of exercises based on stretching muscles and ligaments, increasing the flexibility of the body. Does not require physical training.

When performing the exercise, the student pulls a certain muscle group with smooth pressure for 25-30 seconds, 2-3 times. You can spend a little more time on your hips and buttocks. The muscles tense and relax, thereby relieving psychological stress.

3 Strip plastic

Strip plastic is a combination of gymnastics, aerobics and seductive dance. Unlike striptease, there is no vulgarity here, the goal is to undress and seduce. During classes the main emphasis is on physical activity. This makes the figure more flexible, plastic, and feminine.

4 Callanetics

A set of simple static exercises, developed in America, for stretching and contracting muscles. You won’t be able to achieve good results in losing weight and developing muscles here. The result of such training will be a slim, flexible body. Your body will take the correct shape, your posture will improve - your shoulders will straighten, muscle tension will be relieved, etc.

5 Pilates

The set of physical exercises is named after the German inventor Joseph Pilates. At the end of the twentieth century, they were used to recover from injuries.

Training takes place in a calm mode, without sudden movements. It is not the quantity, but the quality of movements that plays a huge role here. You need to follow the correct breathing technique. Not suitable for those who want to lose weight quickly.

What other workouts are there?

In addition to the main classification, there is an additional division of training according to the method of construction:

• Circular. These are sequentially performed exercises for various muscle groups, consisting of several circles. One circle or complex includes from 3 to 10 elements that must be completed in a certain, often short, period of time. Between several cycles there is a break of 30 seconds to restore breathing and prepare for the new stage of the lesson. The main conditions for successful training are cyclicality and continuity of the process. As a result, benefits are provided: increased endurance, activation of fat burning, thorough study of different muscle groups, improved well-being.
• Interval. This includes training alternating high-intensity loads with minimal rest periods. The time periods for each stage and the number of repetitions are strictly indicated. Among the advantages of interval training: effective weight loss, strengthening the heart muscle, improving the functioning of the circulatory system, accelerating metabolism. They are also divided into types: running, Tabata, fat burning, etc.
• Split. Such training involves dividing the program into several functional parts. One lesson – working out a specific area of ​​the body or muscle group. Split is relevant for experienced athletes who are accustomed to high-intensity loads. In most cases, a triple type is used - 3 classes per week.

The most popular types of cardio fitness

1 Aerobics

The word “aerobics” literally translates as “oxygen”. This is a set of exercises that increase heart rate and oxygen consumption by the body. They are performed continuously, to rhythmic music. These include walking, jumping, running and flexibility exercises. Aerobics does not require enormous effort or special training. The main goal is to burn calories and prevent cardiovascular disease.

2 Cycle aerobics

This type of aerobics involves exercising on a special exercise bike. They take place in gyms, groups of 10-15 people. The instructor sits in front of the students and shows them what to do.

The training consists of loads of varying intensity, simulating cycling:

• For speed
• Uphill
• Obstacles
• Average pace

The training can take place not only while sitting, but also while standing. To increase the load, additional weights in the form of dumbbells are used. This workout lasts on average 40-60 minutes and you can burn up to 1000 kcal

.

3 Step aerobics

The word “step” comes from the English “step, step.” This is a set of exercises using a special platform - sports equipment with adjustable height. The workout is a cycle of alternating steps performed in different combinations. The step height is constantly changing, which increases the load. Small dumbbells are used for additional arm training and increased intensity.

4 Dance aerobics

An interesting type of fitness for dance lovers is a combination of aerobic exercises accompanied by music. They are performed standing, without any devices or sports equipment. Unlike simple aerobics, this one uses more dance moves.

Types of dance aerobics:

• hip-hop
• zumba
• latina
• strip of plastic
• funk
• rock'n'roll

The styles differ in music, movements and rhythm.

5 Kick aerobics

Kick aerobics is based on a combination of kickboxing and aerobics. A frequently used sports equipment here is the jump rope, which develops a sense of rhythm and coordination of movements.

Also in the training, elements of martial arts are used, where students master self-defense skills, but before contact combat, such exercises are accompanied by jumping and striking with legs and arms.

6 Boxing aerobics

From the name you can understand that this type of exercise includes boxing and aerobics. During the training process, the following equipment is used: a jump rope, a punching bag and boxing gloves. The main movements are punches and kicks. This direction does not involve contact fighting, but it perfectly develops reflexes and their speed.

With the right approach, there is a large consumption of calories and the cardio system develops well. Boxing aerobics classes are ideal for losing excess weight.

7 Water aerobics

Water is a kind of simulator. Water aerobics classes take place in the water accompanied by music. The human body loses about 30% of its mass in water. Water provides resistance, because if you can jump and run on land quite easily, then in water it will be difficult. Water also produces a slight massage effect.

Classes in the pool are supervised by an instructor who demonstrates various movements. of all ages can do water aerobics.

.

Run

Since many people run to stay fit and lose weight, you need to know how to properly organize a workout. To do this, first of all you need to decide on its type.

• Aerobic (long) running

The main goal is to develop endurance. There are three types: restorative (pulse no more than 75%), supporting (75-80%), developing (80-85%). The duration of the distance is determined depending on physical capabilities. The longer the better. But the speed should be moderate so that there is enough breath and strength for as many kilometers as possible.

• Tempo (threshold)

The main goal is to develop speed. The distance should be short, but you need to run as quickly as possible.

• Interval (segments)

A regulated type of running training. The distance, speed, duration, number of repetitions and method of rest are clearly determined in advance. For example, today I run 10 intervals, each of them 400 m, at maximum speed, rest - in the form of jogging (walking) for 1 minute. Each of these parameters can be changed within one lesson.

• Repeated

One of the types of interval running. Assumes a smaller number of intervals (for example, 5), but longer (1 km each). The most important thing is to develop quality rest between them, which should ensure almost complete restoration of spent strength and energy. Naturally, this pause should be dynamic. You can walk, run or do a set of exercises.

• Fartlek

Another type of running training that combines aerobic and anaerobic exercise. It differs from interval classes in that there are no clear regulations. You focus only on your feelings. As long as you can run at maximum speed, run. If you are exhausted, decide for yourself how much time you need to recover.

• general physical training

It involves a combination of running with a set of general developmental exercises. An example of continuous circuit training.

• Sprint

A series of short accelerations at maximum speed. Allows you to fully master running technique, pumps up muscles in detail, and improves speed and strength indicators. It is usually carried out after aerobic jogging.

On eastern wisdom

Many modern health practices are based on eastern spiritual, meditative and martial practices. This is the harmonious development and improvement of body, spirit and proper breathing. Physical exercise can be combined with meditation and breathing exercises.

Yoga

A popular type of fitness that came to us from Indian teachings. Performing asanas has a beneficial effect on coordination and the musculoskeletal system. However, in case of problems with the spine, the coach must carefully work out a program for the student to prevent the problem from worsening. This type of modern fitness is effective in combating stress.

Taiji

Chinese gymnastics, popular in the Middle Kingdom, is based on spiritual practices and the basics of martial arts. This type of fitness is recommended for people of all ages. It is beautiful, restores joint mobility, and develops discipline.

Kalari Payattu

Another increasingly popular non-traditional fitness activity, which is based on Indian martial practice that harmonizes body and spirit.

Budokon

Or "budokan". Types of physical activities that have gained popularity in Hollywood and have been actively promoted by athletes and film industry stars since 2004. It is also a complex of martial techniques, meditative practices and breathing exercises from yoga and martial arts.

Structure of the training session.

The main organizational forms of sports training are the training lesson (training session) and competition.

The training session is conducted either in a group (group lesson) or individually. Its duration is shown in Fig. 1.

In some cases, the duration of training sessions with highly qualified athletes reaches 3.5–4.5 hours.

An essential characteristic of a lesson is not only its duration, but also its density, that is, the ratio of the time used to directly solve training problems to the entire duration of the lesson (Fig. 1).

Initial training group of the second year of study at the Children's and Youth Sports School

Period:

preparatory

Lesson topic

: Low start technique training

Lesson objectives:

—

Improving the technique of performing special running exercises.

Improving low start techniques.

— Development of speed qualities..

Sport equipment:

whistle, stopwatch, rubber, volleyball.

Location:

gym.

I. Warm-up

.