Five major types of fitness training include flexibility exercise, dynamic strength-training, static strength-training, aerobic exercise and circuit training. A solid workout plan will incorporate all five of these major fitness training types to improve your health.
Flexibility exercises give you more freedom in movement and physical activities and everyday activities, such as wearing clothes and reaching out stuff from the shelf.
Flexibility exercises will help you in more stretchable physical movement but will not help you in gaining any static strength or any physical endurance.
Common Exercises For Flexibility!
- spinal twist
- knees to chest
- cat stretch
- side trunk
- back extension
- forward lunge
- side lunge
- sitting hip stretch
- hamstring (sitting)
- calf (gastroc)
- hamstring (supine)
- quadriceps (side lying)
- calf (soleus)
- quadriceps (standing)
- hamstring (standing)
Upper Body Stretches
- wrist extension
- wrist flexion
- shoulder overhead
- neck (front & back)
- neck (side)
2.Dynamic Training Approach (DTA).
dynamic training is defined as an individual workout routine featuring resistance training over the three aspects of intensity, duration and frequency.
The dynamic training approach changes with each individual over time. Workouts start out in the same general way, with frequent repetitions to get muscles in better shape. As the person’s individual body responds, weight training should change along with it. For instance, as arms and legs get stronger, the amount of weight should change in order to build or maintain more muscle groups.
Gastelu noted an overall successful dynamic training routine takes training, nutrition, supplements, skill, motivation and recovery. All of these aspects must be refined over the course of weight training for optimum results over time.
3. static strength-training
Static strength training or isometric training is a training that involves muscular actions but the length and the size of the muscles do not increase in isometric strength training.
Isometric exercises can be completed with sub maximal muscle action – such as holding a weight steady, out to the side. Static strength training can also involve maximal muscle actions.
Although isometric exercises can increase strength they are not the most suitable form of resistance training for dynamic actions such as sprinting and jumping.
4. aerobic exercise
Aerobic exercise (regardless of intensity) will help to:
- Strengthen the muscles involved in respiration, to assist lung function.
- Increase the total number of red blood cells in the body, to enable greater oxygen facilitation throughout the body.
- Strengthen the heart muscle, which will improve resting heart and pumping efficiency.
- Reduce stress and tension, and increase mental well-being.
- Increase circulation throughout all areas of the body.
- Increase self-esteem.
5. circuit training
Circuit training is a form of body conditioning or resistance training using high-intensity aerobics. It targets strength building and muscular endurance.
A circuit training in which a single circuit is completed after going through a group of high intensity workout exercises.
Common exercises in a circuit training!
- Squat ups,
- Bench dips,
- Back extensions ,
- Medicine ball chest pass,
- Bench lift,
- Inclined press up,
Core & trunk,
- Sit ups (lower abdominals),
- Stomach crunch (upper abdominals),
- Back extension chest raise,
- Squat jumps
- Compass jumps
- Astride jumps
- Step ups
- Shuttle runs
- Hopping shuttles
- Bench squat
- Squat thrusts
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