If you would like to stay in a good shape, if you would like to improve your physical and mental health, strengthen your body and muscles, relieve stress after a hard day, you need to include exercise in your daily life. Whether it is walking, biking, swimming, increasing body exercise in the sense of regular exercise, it has an unquestioning role and great importance to the health of our body.
Training
One of the most commonly used terms used by a athlete person is training.
There are a variety of trainings we can deal with and not rarely we get confused about the names of various new fitness programs in fitness gyms because we are not sure how to train and which exercises are best for our current condition.
With training you can not mistaken is a fitness training carried out by trained professionals such as physiotherapists or kinesiologist, kinesiolotherapists. If there is any trauma or other medical condition / disease, we advise you to consult with your doctor or contact us freely before any form of physical activity.
What is a fitness training?
The name itself says that it is a training that includes the whole psychophysical condition of an individual and brings the condition of all our body systems to an optimal level.
Fitness training is a complex process that involves various programs for developing and maintaining the individual’s functional and motor skills. It includes exercises of different intensity to achieve strength, muscular endurance, balance improvement and coordination. We can split them into aerobic and anaerobic exercises.
Aerobic exercises
Aerobic exercises are low and moderate intensity exercises in the presence of oxygen that are constantly triggered by large muscle groups, which increases heart, lung, muscle cells, reduces stress and improves body mobility and endurance. This is a form of movement that runs more than 20 minutes at 60-80% of the maximum heart rate of each individual. Aerobic exercises include activities such as walking, jogging, rowing, biking, hiking, aerobics, dancing etc. This form of cardio training includes a large number of repetitions of exercise series. Regular cardio training accelerates metabolism and allows the body to utilize excess calories during rest.
Aerobic exercises achieve calorie burns, reduce body fat, reduce high blood pressure, relieve depression symptoms, reduce the risk of chronic heart disease and diabetes, and improve endurance and balance.
Anaerobic exercises
Anaerobic exercises are high intensity exercises in which the muscles fully utilize oxygen and accumulate energy. Muscle cells can create energy from nutrients, and oxygen molecules are not needed in biochemical reactions. With this form of exercise we create muscle strength and form muscles. An example of anaerobic exercises are: abs, pads, basic movements in the pilates, exercises on the equipment, weight lifting, soccer, basketball, jumping rope, handball, tennis and similar.
Anaerobic exercises involve slower movements with a higher weight load and a small number of repetitions. For training to be complete, it is necessary to combine aerobic and anaerobic exercises, so it is important to start with aerobic exercises (running on a trap, orbitrack, bicycle, etc.) and then add an aerobic exercises (strength and endurance exercises with weight combination, pilates balls, zigzags, pulleys, planks …) to encourage the strengthening of all muscle groups.
Note: The benefits of anaerobic exercises – burning more calories than aerobic exercise, improving insulin sensitivity, increased metabolism activity even after training, reducing muscle atrophy, increasing muscle strength, and increasing bone density.
