How to choose a training system: a short guide

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

Correctly selected methodology and training system is the key to an ideal figure. We have compiled a small sports guide for you to help you decide on the type of activity.

Aerobic and anaerobic training

Globally, all types of physical activity can be divided based on the principle of obtaining energy. When performing aerobic exercises, a large amount of oxygen enters the body, since they are based on combining loads with proper breathing. Anaerobic is, on the contrary, short intense workouts, during which the body experiences a lack of oxygen.

Aerobic workouts

Examples: brisk walking, slow to medium running, cycling, ice skating, swimming, aerobics and dancing.

It predominantly means working out a large muscle group for a long period and rhythmic repetition of certain movements. With this workout, the cardiovascular system begins to work harder: the heart pumps more blood in one contraction to supply the muscles with oxygen. Thus, the body is prepared for heavy loads. Most often, aerobic exercise means cardio training, known for its fat burning effect.

Advantages

• Development of endurance. The body learns to quickly recover after any exertion.
• Losing excess weight. After prolonged aerobic training, free fats are absorbed into the bloodstream, they are broken down and excreted from the body.
• Prevention of circulatory disorders, the occurrence of blood clots and the development of a heart attack due to blood thinning.
• Deep breathing during exercise massage the liver with the diaphragm, which promotes bile flow and improves bile duct function.
• In the blood, the content of "good" cholesterol (high density lipoproteins) increases, which prevents the development of atherosclerosis.
• Reducing the risk of developing degenerative changes in the musculoskeletal system associated with age and a sedentary lifestyle.

Indications and contraindications

With the right intensity of exercise, aerobic workouts are suitable for everyone, they are especially important for beginners as preparation for further serious loads.

Anaerobic training

Examples: strength exercises, training on simulators, bodybuilding and powerlifting, sprint running, high-speed cycling, as well as any other activity associated with fast or heavy physical exertion.

Oxygen is practically not required here: to obtain energy, the body will use internal reserves in the form of fat deposits. Most often, this type of load means strength training - exercises with weights, when the muscles contract and tense at a certain rhythm. With this type of workout, it is important to give your body time to rest to get the desired effect.

Advantages

• The fastest and most effective way to build muscle and build muscle.
• An increase in bone density, which several times reduces the risk of fractures, prevention of diabetes mellitus and normalization of blood pressure due to the ability of muscles to bear heavy loads.

Indications and contraindications

Such workouts are indispensable for building muscle and creating body relief. They should be treated with caution by people without good physical fitness, with joint injuries, serious disorders of the heart and blood vessels, as well as pregnant women.

Static and dynamic exercises

All exercises can be divided according to the type of muscle contraction. Static and dynamic loads work out different types of muscle fibers, so the most effective training combines them. Dynamic exercises predominantly imply classical strength training and cardio training, so let's take a closer look at static ones.

Static exercises

Examples: straight and side bars, bars on fitball or gymnastic loops, yoga asanas.

Static - holding the body in a certain position for some time. It implies the work of muscles for endurance without increasing their volume and growth, that is, static exercises are not suitable for improving muscle tone and acquiring relief forms.

Advantages

• Development of endurance and flexibility by increasing the strength of the muscle fiber.
• Positive effect on the body: strengthening immunity, improving blood circulation, active saturation of blood with oxygen.

Indications and contraindications

Ideal for those who want to be strong without radically changing their figure. Static loads are not recommended for people over 40 years old, as well as for beginners in sports.

The optimal combination

When drawing up a training plan for women, the optimal combination of loads is ⅓ statics and ⅔ dynamics. It is better for men to slightly increase the number of static exercises - up to 40%. Novice athletes should gradually include static loads in training (after 1-2 months of dynamic exercises).

We select the system and method of training

Interval training

This is a load at the limit, which consists of alternating low and high intensity. Anaerobic exercise is followed by a long relaxation phase. The range is 6–12 intervals. The training time is 20-30 minutes. For example, first 5 minutes of sprint, then 15 minutes of walking.

Fun fact: A short interval training session burns 3-4 times more calories than a longer cardio session.

This is an ideal solution for preparing for competitions and heavy loads, but after a while, such training must necessarily be replaced by a more traditional one. Interval training is absolutely not suitable for people with cardiovascular diseases and some other chronic diseases.

Circular training

The essence of the training is in the rapid execution of exercises and transitions "from station to station". All major muscle groups are worked out in one lesson. On average, it is necessary to complete 8-10 exercises in 45 minutes, each of which loads a different muscle group (not the one that worked before). According to reviews, circuit training is a great option for keeping fit when you have limited time to play sports.

Functional training

This load combines cardio and strength training with your own weight. Suitable for people without physical training, at an age undergoing rehabilitation after injuries, as well as those who want to lose weight and tone their body a little. Functional training is great for building endurance, but ineffective for working with proportions.

HIIT workout

The basis of the training is the alternation of power and aerobic loads, as well as static and dynamic exercises without rest. One circle includes at least four exercises. Heart rate fluctuates frequently from high to moderate during exercise, which helps burn fat. These are high-intensity activities, therefore, they are categorically not suitable for people with heart disease, diseases of the joints and muscles.

Step workout

Training principle: target - side - smaller muscle group. For example, first exercises are performed on the chest (push-ups), then on the shoulders (swings with dumbbells), at the end - the dumbbells are routed again to the chest. During training, there are no signs of thermogenesis - the athlete does not sweat. The workout will be appreciated by those who have already built their technique, but lack the intensity.

Volume workout

This workout is built like strength training: basic and isolated exercises, but using supersets and drop sets, that is, performing, for example, two exercises on one muscle group without rest. The number of repetitions: 15-20 times for women and 12-15 times for men. A workout for those who want to be in good shape and work on their forms without changing their weight.

Basic workout

Only one muscle group is loaded on one day of the week. The scheme is as follows: first, three basic exercises for the target group (four sets of 15 repetitions), then circular training for each muscle group, except for the one that was worked out at the beginning (four circles of 20 repetitions). An excellent solution for those who are just starting to play sports, as well as athletes after a long break. However, basic training will be useless for those who do it rarely (1-2 times a week).

When making choices, build on your goals and health. Then the combination and periodic change of activities will bring you the most benefit.