- Aerobic Training
Aerobic exercise is one of the most effective methods for improving fitness and overall health. During aerobic activity, the heart and lungs work, increasing their efficiency and improving blood circulation. These exercises can include running, walking, cycling, or swimming. The advantage of aerobic exercise is that you can perform it for a relatively long time, increasing calorie expenditure and improving fitness.
- Anaerobic Training
Anaerobic training focuses on strength and explosiveness, making it very effective in increasing muscle mass and strength. These exercises can include heavy weight lifting, such as squats or bench press, or fast repetitions with lighter weights. Anaerobic training increases metabolism and improves muscle function, but its effects on fitness are shown more quickly than with aerobic activity.
- HIIT Training
High-Intensity Interval Training (HIIT) combines aerobic and anaerobic exercise. These workouts involve short, intense intervals of exercise that are highly demanding, followed by short periods of rest or low-intensity exercise. HIIT training increases speed and explosiveness, improves cardiovascular fitness, and helps burn fat.
- Flexibility Training
Flexibility training includes exercises to improve flexibility and mobility. These exercises can include yoga, stretching, or pilates. Flexibility training improves joint mobility, improves posture, and reduces the risk of injury. Although flexibility training is not directly focused on increasing fitness, regular exercise can help with other types of training and overall health and well-being.
- Circuit Training
Circuit training is a combination of various exercises that are repeated in a cycle. Exercises involve different muscle groups and can be performed with different weights. Circuit training improves muscle mass and fitness, as well as mobility and coordination. Its advantage is also that it is very flexible and can be adapted to different levels of fitness and skills.
- Functional Training
Functional training is focused on strengthening muscles used in everyday activities, such as lifting heavy objects or carrying groceries. Exercises focus on the whole body and increase coordination and mobility. Functional training can help improve posture and fitness, as well as relieve back pain or other types of pain.