How to choose a training system: a short guide

Aerobic and anaerobic exercise

Globally, all kinds of physical activity can be divided based on the principle of energy. When performing aerobic exercise the body gets plenty of oxygen, since they are based on a combination of loads with correct breathing. Anaerobic - is, on the contrary, short intensive training, during which the body lacks oxygen.

aerobic exercise

examples: brisk walking, jogging at a slow and mid-tempo, cycling, skating, swimming, aerobics and dance.

Involve predominantly elaboration large muscle groups for a long period and rhythmic repetition of certain movements. Under such training the cardiovascular system begins to work harder: the heart pumps more blood per contraction, to supply the muscles with oxygen. Thus there is a preparation of the body to high loads. Most often under aerobic imply cardioKnown for their fat-burning effect.

Benefits

• the development of endurance. The body learns quickly recover from any stress.
• Losing excess weight. After lengthy aerobic workouts in the blood soaked loose fats, they are broken down and eliminated from the body.
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• Prevention of circulatory disorders of blood clots and the development of a heart attack due to blood thinners.
• Deep breathing during exercise provides massage liver diaphragm that contributes to improve the flow of bile and bile duct function.
• content of the "good" cholesterol in the blood rises (high density lipoprotein), which prevents the development of atherosclerosis.
• reducing the risk of degenerative changes in the locomotor system, associated with aging and a sedentary lifestyle.

Indications and contraindications

When properly selected exercise intensity aerobic exercise for everyone, they are especially important for beginners as preparation for further serious strain.

anaerobic exercise

examples: strength training, training on simulators, bodybuilding and weightlifting, sprint running, speed cycling, as well as any other activity, conjugate with fast or heavy physical loads.

There is almost no oxygen is required: to provide energy the body will use internal reserves in the form of fat. Most often in such loadings views involve strength training - exercises with weights, when muscles contract and tighten in a certain rhythm. In these training sessions to get the desired effect, it is important to give your body time to rest.

Benefits

• The quickest and most effective way to strengthen muscles and build muscle.
• The increase in bone density, which is several times reduces the risk of fractures, prevention diabetes and normalization of blood pressure due to the muscle's ability to transfer large load.

Indications and contraindications

Such exercise are essential for muscle building and create body relief. Precautions These include people without a good physical fitness, injuries of joints, severe 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 working on different types of muscle fibers, therefore, the most effective training combines them in yourself. Dynamic exercises involve predominantly classic strength training and cardio, so consider the more static.

static exercises

examples: direct and side panels, straps on fitball or gymnastic loops asana in yoga.

Statics - holding the body in a certain position for some time. It includes work on muscle endurance without increasing their volume and growth, that is, static exercises are not suitable for improving muscle tone and gaining relief forms.

Benefits

• the development of endurance and flexibility by increasing the strength of the muscle fiber.
• The positive effect on the body: to strengthen immunity, improve blood circulation, active oxygen saturation.

Indications and contraindications

Ideal for those who want to be strong without a radical change in shape. Static loads are not recommended for people over 40 years, as well as newcomers to the sport.

The optimum combination of

In drawing up the training plan for women's optimal combination of loads - ⅓ ⅔ of statics and dynamics. Men are better slightly increase the number of static exercises - up to 40%. Beginners should gradually include exercise static load (after 1-2 months perform dynamic exercises).

Select a system and method of training

Interval training

This load limit, which consists in alternating high and low intensity. During anaerobic exercise, followed by a long phase of relaxation. Range - 6-12 intervals. Training time - 20-30 minutes. For example, the first 5 minutes sprinting, after - 15 minutes.

Interesting fact: in the short interval training burns 3-4 times more calories than during a long cardio.

It is ideal for preparing for the competition and heavy loads, but after a time, this training must be replaced by more traditional. Interval training is categorically not suitable for people with diseases of the cardiovascular system and some other chronic diseases.

Circuit training

The essence of training - in quick exercises and transitions "from one station to another." During one session worked out all the major muscle groups. On average, in 45 minutes you need to perform 8-10 exercises, each of which loads the other group of muscles (not the one that has worked before). In the opinion of circuit training - great for keeping in shape when you have limited time to engage in sports.

functional training

This load combines bodyweight cardio and strength training. Suitable for people without physical training, at the age undergoing rehabilitation after injuries, as well as wishing to lose weight and give your body a bit in tone. Functional training is excellent develops endurance, but do little to work with proportions.

HIIT-training

The basis of employment - the alternation of power and aerobic exercise, as well as static and dynamic exercises without rest. One circle includes at least four exercises. During a workout, often changing pulse from high to moderate, which helps burn fat. This high-intensity exercises, so categorically not suitable for people with heart diseases, diseases of the joints and muscles.

speed training

The principle of training: Target - sided - a small group of muscles. For example, the first exercise on the chest (push-ups), then - on the shoulders (mahi dumbbells), at the end - distributing dumbbell chest again. During the lessons there are no signs of thermogenesis - the athlete does not sweat. Exercise appreciated by those who have already built machinery, but lacks intensity.

Volume training

This workout is built as power: the basic and isolated exercise, but using supersets and drop-sets, that is made, for example, two exercises per muscle group without recreation. Number of repetitions: 15-20 times for women and 12-15 times for men. Training for those who want to be in good shape and to work on the forms without changing the weight.

Basic training

On one day of the week is loaded with only one muscle group. The scheme is as follows: first, the three basic exercises on the target group (four sets of 15 reps), then circuit training for every muscle group, but the one that worked through the first (four laps of 20 repetitions). An excellent solution for those who are just starting to engage in sports, as well as athletes after a long break. However, basic training will be of no use to those involved rarely (1-2 times per week).

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When making a choice, proceed from their goals and health status. Then mix and periodic change of kinds of activity will bring you the greatest benefit.