Be Fit,

New Year Resolution In Your Mind? Get The Training Routine Right

It is often said that exercising is essential for a healthy mind and body and if you want to add some years to your life, you must exercise regularly. However cliché it may sound, it has proven to be true! It is no news that exercise has a lot of health benefits ranging from weight loss, reduced risk of stroke, depression, anxiety, to boosting energy, mental wellness and sleep quality. The bottom line is any exercise will do you good, but incorporating a mix of different training types is the best way to ensure all-round fitness and health.

Following are some of the training types you could incorporate as your daily exercise regimen:

  1. For cardiovascular fitness and muscle for endurance:

It includes cardio training such as walking, cycling, running, swimming, and sports (football etc.) which tax your heart, lungs and muscles to a great extent. Venturing into endurance training has several health benefits, reducing cardiovascular risks, diabetes, boosting mental health and sleep quality.

Any intensity of aerobic exercise is great, but you need to tweak things based on your goals. If someone wants to lose weight, then he/she should do more exercise while reducing calorie intake. It is always better to start easy and then take it up a notch as you progress. There are three main types, based on intensity; moderate, vigorous, very vigorous and then there is HIIT (High Intensity Interval Training).

HIIT is an increasingly popular type of training that is inclusive of short bursts of high-intensity activity in between short bursts of light exercise, which can burn a lot of calories in a short amount of time. This pattern of exercise has been found to be quite effective for improvement of overall fitness, with a significant improvement in metabolic rate, muscle gains and oxygen consumption. Typically, a HIIT workout ranges from 10 to 30 minutes of sprinting, biking, jump rope or other body weights. A single repetition of HIIT will include one shot burst of intense exercise immediately followed by a low-intensity recovery period, and one would typically complete 4 to 6 reps in one workout.

 1.Continuous training- This is a form of training that involves continuous intensity throughout and does not involve any rest periods. This typically involves swimming, running, biking, rowing etc. This kind of training involves your body to use oxygen to produce energy which means it will improve your respiratory system as well as your cardiovascular system. Those who are looking to lose weight may find this type of training very beneficial.

 2. Fartlek (speed play) training- Fartlek means ‘speed play’. It is a training method that blends endurance training and speed training. It challenges the body to adapt to different speeds and helps you become faster at longer distances. It trains the mind and strengthens willpower when you feel like stopping. It improves speed, endurance, mental strength and increases flexibility.

Fartlek Training

 3. Interval training- It is a type of training that involves high intensity workouts with rest periods. The high intensity periods are mainly anaerobic exercises, while the rest periods involve activity of lower intensity. This allows exercises to burn more calories in a shorter period. Some people find interval training less monotonous than continuous training. This type of training assists in managing risks of diseases like obesity, diabetes. Can also help in reducing cholesterol levels.

HIIT

 4. Circuit training- It is a form of body conditioning that involves endurance training, resistance, high intensity aerobics and exercises performed in a circuit. When one circuit is complete, one begins the exercise again for the next circuit. The time interval between two circuit training exercises is short. This helps in building endurance and cardiovascular strength. 

  1. For speed, strength, and power
Strength Training

1.    Weight training- This is a common type of training to increase strength and size of skeletal muscles. It utilizes the force of gravity in the form of weight stacks in order to oppose the force generated by the muscle by contraction. It uses many different equipment to target specific muscle groups. This type of training particularly requires a ‘good form.’ Failure to use good form during a training set can cause injury to that specific muscle. Benefits include increase in endurance, muscle mass and strength. The body’s basal metabolic rate increases with increase in muscle mass which promotes long term fat loss.

2.    Plyometric training- Also known as jump training or plyos. These are exercises in which muscles exert maximum force in short intervals of time with the goal of increasing power. These exercises do not need any kind of equipment. They increase muscular strength and endurance, along with metabolic rate which helps with weight loss. 

Plyometric training

Photo Source: NSCA (National Strength & Conditioning Association)

  1. For flexibility
  1. Flexibility training- This training includes stretching exercises to relax the muscles which may have stiffened due to exercise and include activities like yoga. These exercises can help you decrease stress and improve the way your body moves and feels throughout the day. This can also lead to a better posture.
  1. Balance training- This may have not crossed your mind but you need a good balance to do just about everything. This type of training involves doing exercises that strengthen the muscles that keep you upright, including your legs and core. It can improve stability and prevent falls which matters in a lot of sporting events.

Muscle Endurance and Muscle Strength are two sides of a coin; one is incomplete without the other. Muscle strength is the ability of the muscle to tolerate heavy weights and immense pressure for a short period of time while muscle endurance is something which is related to the capacity of the muscle to go on for a long time without getting tired. So, be it sports, heavy weightlifting, and a general sense of being fit, we actually need both these forms of training as a part of our regimen. 

Story contributed by Editorial Team, Fitnastic.

About Fitnastic: Fitnastic was founded in January, 2020 with the aim to help individuals go through their fitness obstacles and transform them into a stronger, fitter and confident individual. Rishi Nagar being the founder and Ojas Bhatt being the Co-Founder, they believe in the ideology that exercise and nutrition are the utmost priority for a healthy well-being.

At Fitnastic, they craft an individual’s well-being by not only providing customized diet plans and live training/training routines, but also provide conversations with doctors on various health issues, easy-to-make healthy recipes & also educate people by providing scientific knowledge about different dieting patterns, herbs, and physiological functions of the human system.

Because, Fitness is not a joke!

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