The training system is selected depending on the state of health and physical fitness. Both aerobic and anaerobic techniques are popular. The division occurs in terms of intensity, tension and other parameters.
A properly selected training system allows you not only to maintain your body, but also to improve your health. Before choosing the most suitable mode, you need to understand exactly what goals you want to achieve. All types of physical activity can be divided from the principle of obtaining energy.
Aerobic workouts
With them, a huge amount of oxygen enters the body. They are based on performing physical activity while observing the principles of correct breathing. Examples of aerobic training include:
- fast walk;
- running at a slow and medium pace;
- aerobics;
- bicycling;
- swimming.
All these techniques involve working out all muscle groups at once due to the rhythmic repetition of certain movements. During exercise, the heart is actively working, pumping an increased volume of blood.
With the right intensity, aerobic exercise is suitable for everyone. Especially for those who are just starting to play sports. Their advantages include the prevention of thrombosis and heart attack, improvement of the outflow of bile, an increase in blood "good" cholesterol.
Anaerobic training
Popular among them:
- strength exercises;
- use of simulators;
- high-speed cycling;
- body-building.
Almost all techniques involve fast and hard physical activity. Oxygen is practically not required here, since the body receives energy from fatty deposits. The greatest results can be obtained from strength training, that is, weight-bearing exercises.
Techniques are used to build muscle. Should be used with caution by people who do not have good physical fitness. Contraindicated for joint injuries, pregnant women and heart pathology. During anaerobic exercise, bone density increases, which can reduce the risk of fractures.
Static and dynamic techniques
All methods can be divided according to the type of muscle contraction. Static make it possible to strengthen all muscle fibers at once. The dynamic varieties include various strength training.
With a competent training plan, attention is paid to both types. At the same time, for women, a combination of 50 to 50 dynamics and statics is optimal. For men, static exercises are increased. Novice athletes are advised to start classes with dynamics, after 1-2 months, include static loads.
How to choose a training system?
Decide on goals, decide what exactly you want to get. The tasks should be specific, for example, to lose 5 kg by birth. Individual parameters and RP are taken into account. Taken into account:
- floor;
- weight;
- height;
- body type;
- the presence of chronic diseases.
Decide on the frequency and duration of the loads. The results depend on this. When you first train, you should pay attention to the ability of your body to recover. For most people, this takes 1-2 days.
Find the optimal system. With interval exercise, there is an alternation of low and high intensity exercises. The technique is suitable for preparing for heavy loads. The circular technique involves the rapid execution of exercises, when local muscle development occurs in one lesson.
One of the safest is the functional load. She combines cardio and strength training. An excellent option for people without physical training, for those who are undergoing rehabilitation after injuries.
Basic training is also suitable for beginners. With it, only one muscle group receives the load in one day. However, there will be no result if you practice 1-2 times a week.
In conclusion, we note: when choosing, you should start from the state of your health. Then the periodic change of techniques will bring maximum results.
