Different fitness training methods

Continuous Training

A method often used for improving endurance, Continuous Training involves working for a sustained period of time without rest.
It typically uses exercises that involve large muscle groups such as jogging, swimming, or cycling.
Exercise should be at moderate intensity, at about 60%-80% of maximum heart rate.
Effective for improving cardiovascular and muscular endurance.

Interval Training

In Interval Training, periods of work are alternated with periods of rest.
High intensity work periods followed by lower intensity rest periods.
Can be tailored to target both aerobic and anaerobic systems depending on the work-rest ratios.
A great method to improve speed, fitness, and burn calories.

Circuit Training

A method that is excellent for overall fitness, building strength, muscular endurance and aerobic fitness.
In Circuit Training, different exercise stations are set up which work different parts of the body.
You move from one station to the next with minimal rest in between.
The stations can be adjusted to focus on specific fitness components or sports.

Fartlek Training

Fartlek Training, also known as ‘speed play’, combines continuous and interval training.
Structured by alternating moderate to hard efforts with easier efforts throughout a longer duration training session.
Utilised often in running, but can be applied to almost any cardiovascular workout.
Offers flexibility and variety within a training session.

Resistance Training

Often used for building strength and muscular endurance, Resistance Training involves the use of weights or body weight exercises.
It can be structured using different types of equipment like free weights, weight machines, or resistance bands.
It is common to perform sets of repetitions (reps) with a rest period in between.
Correct technique is crucial to avoid injuries and ensure the correct muscles are targeted.

High-intensity Interval Training (HIIT)

A popular method for boosting aerobic fitness, burning fat, and building muscle, HIIT involves short, maximum-effort bursts of work, followed by shorter rest periods.
These workouts are intense and meant to push the limits of one’s capabilities.
Work intervals are typically at or above 85% of the individual’s maximum heart rate, while the recovery intervals are around 60%-65%.
The high-intensity nature of this training makes it ideal for improving cardiovascular health, speed, and power.

Plyometric Training

Plyometric Training is a method that involves high-intensity, explosive muscular contractions.
It encourages the muscle to gain maximum force in short intervals of time through quick, powerful moves.
Common plyometric exercises include jumps, hops, and bounding movements.
Primarily used to increase power (speed x strength) which is beneficial in many sport activities.

Flexibility Training

Flexibility Training or stretching should be an integral part of any fitness program.
It enhances joint range of motion, improves posture, decreases risk of injury, and can help reduce muscle soreness post-workout.
Techniques include static stretching, dynamic stretching, and Proprioceptive Neuromuscular Facilitation (PNF).
Each technique provides specific benefits, and they can be used in different parts of a workout or for different training goals.