They’re many different training techniques within fitness and people are always coming up with new ideas and ways to make it not only an effective workout but also more appealing to the wider audience, who are more than likely not fitness enthusiasts. In This section I will explain the far burning techniques used in today’s popular growing world of fitness.
Circuit Training – Arguably the most popular choice among both professionals and beginners.
This is because its as simple as picking at least 4-10 exercises and completing a circuit of them to a desired amount of reps or to a set time and then taking a rest, if so required.
Most of today’s popular circuit classes are bodyweight and this means that there is no cost to either to the trainer taking the class, or the participants within the class (other than the cost of the class).
Circuits are also flexible in the sense that free weights, resistance machines and other exercise equipment can be incorporated easily.
The way a circuits class is delivered really depends on the amount of people willing to take part.
- 1-1 would be in a personal trainer environment where the trainer can design the circuit specifically to that client.
- A group class can be from 3-100+ people, this means the trainer will have to ensure the capabilities of the group are able to cope with the exercises within and the trainer maybe forced to keep it simple and easy.
5 Top Fitness benefits of a circuit programme:-
- Increases aerobic endurance
- Increases Muscular endurance
- Increases power and strength
- Increases Social Fitness
- Improved Body Composition
Interval Training – This type of training is basically having timed exercises consisting of high and low intensity intervals eg 30 seconds sprint 1 minute walk. This can be used in weight training, running, rowing, walking and swimming plus many more.
The idea is that you train the heart to withstand higher intensity sessions via the cardiovascular system, improving your aerobic capacity which permits the body to work for longer or at more intense levels.
Can be done in either:-
- 1-1 would be in a personal trainer environment where the trainer can design the interval specifically to that client and monitor you easily to adjust the intensity for next session.
- It can be done in a group class and that can be from 3-100+ people, this means the trainer will have to ensure the capabilities of the group are able to cope with the exercises within the intervals, this type of workout is hard to monitor individuals within the group if its particularly large.
This fitness technique is often used by athletes, has been adapted into many sports.
This is style taken from interval training and developed by the swedish to combine both intervals with regular running. The name Fartlek itself means ‘Speed play’ so you’ve probably worked out by now that its regular running with random bursts of harder running at irregular speeds, lengths and timings. For example, warm up 5-10 minutes, then run hard for 1km then walk for 5 minutes and repeat etc.
Benefits of this training are:-
- It develops the anaerobic and aerobic capacities and can be adjusted to any sports where random bursts of speed maybe necessary like football, rugby, hockey etc.
This is basically 100 metre sprinters, this what they thrive on. You sprint to a distance then walk back (recovery) then turn and go straight out again to the same distance. That’s one example, when i used to train at athletics we did this is pyramid format, so you sprint 100 metres, walk back, sprint 90 metres then walk back then sprint 80 metres and so on.
Benefits of this type of training technique:-
- Trains anaerobic system
- Develops fast twitch muscle fibres
- Increases your running speed
High Intensity Interval Training (HIIT)
This is my favourite style of interval training, this requires you to work at a higher intensity almost your maximum for a period of intervals often with an active rest between exercises til the set is completed and they can either be adjusted by, distance, intervals of the recovery, repetitions of the intervals and the timings of the intervals.
Benefits of this style of training:-
- This promotes glucose metabolism
- Improves athletic performance and conditioning
- Best time saving workout out there