Fitness training is exercising with a specific end goal in mind, such as improving cardiovascular endurance or increasing muscle strength. It differs from regular exercise in that it’s usually more structured and often involves a trainer. Professional athletes will follow strict fitness training programs before a game or event to maximise their performance. Beginners also take part in fitness training by following a workout program to strengthen a particular part of the body or improve general fitness.
Resistance training is one of the most important elements of fitness training and increases the strength of muscles by making them contract against a weight or force. This can be achieved using free weights, weight machines or resistance bands. The amount of resistance used will vary depending on your current level of fitness. Beginners should start with two or three sessions of resistance training per week and slowly increase this as their strength and ability increases.
When designing a fitness training program it is important to consider the client’s goals, age, gender and current fitness level. This will help ensure that the exercises are safe and effective. It is also important to avoid overtraining as this causes the body to “shut down” in order to protect itself and can lead to injury, excess fatigue and a weakened immune system.
In order to achieve a good level of fitness, the muscles need to be rested between sessions in order to grow and repair. This can be done by working different muscle groups on different days, or by varying the intensity of each session.
A popular type of cardio training is fartlek training, which can be done indoors or outdoors. Sessions are performed for a minimum of 45 minutes and the intensity can vary from walking, up to short bursts of sprinting. This method of training is great for people who don’t like a set structure to their workouts and is also a good way to train different energy systems.
Another way to vary the intensity of your fitness training is by incorporating different types of supersets and tri-sets. A standard superset involves performing 2 exercises back to back, a tri-set involves 3 and a giant-set is 4 or more. This will keep the heart rate up and add a fun element to your workout.
It is recommended that you consult a qualified allied health or exercise professional before starting any new fitness program. They will be able to assess your fitness levels, health history and injuries and provide you with the best advice on how to train safely and effectively. For example, a trainer can make sure that your form is correct for the exercises and that you are not putting too much strain on any injuries or joints. This will prevent injuries and over-training, which can reduce the effectiveness of your program. A trainer will also be able to recommend other training methods that can assist with your goals, such as power training or circuit training, which will help you get faster results.