Use Different Types Of Fitness Training

There are so many diverse types of fitness training and routines available. Unfortunately not all will give you the results you want.

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Here you'll find fitness training methods that are underused and underutilized. These same fitness training programs and so many more are covered in greater detail in other sections of this website.

After going over the information here you can use the menu to the left to explore an almost endless number of types of fitness training.

You may think of fitness training as being either aerobic or anaerobic, but in reality most types of fitness training combine both.

Energy System Contributions

Interval Training:

ATP-CP System%: 10 – 80
Lactic Acid & ATP-CP System%: 10 - 80
Oxygen Aerobic System%: 10 – 80

Sprint Training:

ATP-CP System%: 90
Lactic Acid & ATP-CP System%: 6
Oxygen Aerobic System%: 4

Acceleration Sprints:

ATP-CP System%: 90
Lactic Acid & ATP-CP System%: 5
Oxygen Aerobic System%: 5

Interval Sprints:

ATP-CP System%: 20
Lactic Acid & ATP-CP System%: 10
Oxygen Aerobic System%: 70

Speed Training:

ATP-CP System%: 20
Lactic Acid & ATP-CP System%: 40
Oxygen Aerobic System%: 40

Continuous Running:

ATP-CP System%: 2
Lactic Acid & ATP-CP System%: 5 - 8
Oxygen Aerobic System%: 90 - 93

Repetition Running:

ATP-CP System%: 10
Lactic Acid & ATP-CP System%: 50
Oxygen Aerobic System%: 40

9 Types Of Fitness Training

Interval Training: Sets of interval training exercises are broken up with brief "complete" and "incomplete" rest periods. Sometimes these "incomplete rest periods" will focus on low impact exercise.

For example: Swimming interval training would include "complete" rest where no other exercise is done during the "rest" period.

The time period, force, and number or reps performed in most types of fitness training should be selected to focus on direct exercise results.

Interval training will allow you to exercise at a higher than normal intensity level. It develops your muscle ATP-PC energy system and you’ll improve your cardiovascular health and muscular strength.

Sprint Training: Sprint training helps you become a faster runner while helping improving your muscular strength. You are required to sprint over and over at your highest speed with a full period of rest between each sprint.

You will need about six seconds going from a starting position to your maximum speed.

Interval Sprints: Interval sprints combine sprinting for 45 to 50 meters then jogging for a slightly longer distance (about 10 meters further) over a distance of around three miles. This will help you develop your aerobic capacity.

Acceleration Sprints: This will improve your quickness as well as power. You slowly increase your jog to a stride then to a fast sprint. After your sprint you recover by performing a simple walk.

You then repeat this sequence for the required number of sets. The intervals you use can go anywhere from 50 to 100 meters each.

Fartlek or Speed Play: "Fartlek" fitness training is the Swedish word for the term "speed play". This type of fitness training will require you to run uphill or on a flat surface both as quickly as you can and with a casual and relaxed running pace.

Fartlek fitness training doesn't include specific exercises with rest periods. It's primarily performed as you feel fit.

Continuous Exercise Training: Continuous exercise is used to improve endurance for running, swimming, etc. Your exercise session is carried out with the distance predetermined and performed either very slowly or very fast (or something in between).

Your aerobic system is the main energy source.

Repetition Running: Repetition running is comparable to interval training but the length of the intervals you use are somewhat longer and can range from 0.5 to 2.0 miles. Your recovery periods will last for the period of time that it takes to get your heart rate within 60 percent of your estimated Max HR.

Conditioning & Deconditioning: Conditioning and de-conditioning are accountable for your fitness gains and losses respectively. Conditioning occurs gradually and can take six or more weeks to see the expected results.

De-conditioning on the other hand will happen very quickly.

Calisthenics: This is used to improve your strength, stamina and flexibility. You can use weight training exercises but you can also perform calisthenics with no weights or any other type of exercise equipment.

Some of the benefits of types of fitness training programs like this are:

  • Helps to strengthen many muscles including skeletal and cardiac muscles;
  • Helps to increase your heart rate and improve your health;
  • Focuses on problem areas such as your abdominal region and thighs.

Some common calisthenics exercises:

  • sit-ups,
  • jumping jacks,
  • leg lifts,
  • gymnastics.

Keep in mind however that there are many, many additional calisthenics exercises that can be used.

Don't forget that all Types Of Fitness Training programs need to include proper nutritional and supplementation practices.

Help Others With Their Fitness Challenges

It’s a fact, all over the world there are many who share your fitness goals and are experiencing the same fitness challenges you are. They would all be very interested in knowing how you succeeded. What helped you, was it a certain type of fitness training program or exercise?

Or do you have some good fitness information or tips that we may have missed? Share it and help inspire others!

What Other Visitors Have Said

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Scotts Fitness Training Joint Pain 
I have a personal fitness trainer on Tuesdays and Thursdays and I also train on Mondays and Fridays but without my trainer. I rest on Wednesday, Saturday …

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I train MMA and used to be an avid weight lifter but in the recent years my eagerness to lift weights has greatly diminished. I haven't gotten a good workout …

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