Paris SH February Resources

TTYYPPEESS && SSTTYYLLEESS OOFF TTRRAAIINNIINNGG Love working out? Don't we all! But did you know that the way we work out can achieve different results? And by that, I don't just mean bicep curls will help grow your biceps and squats will help grow your booty, I mean different sequences, rep ranges and styles of training can be used to achieve different goals. Let's think of it like this, do you think a 100m sprinter has the same training programme in the gym as a bodybuilder? Nope! Now maybe you're thinking, wait, sprinters still train in the gym? Yes, they do! The 100m Olympic champions you see on TV will have a training programme for the gym as well, just it would look different to say a powerlifter or bodybuilder. The lists below outline the different styles and types of training concepts: www.strongher.co.uk @strongher_women Types of training: 1.Weight Training a. Strength (Weightlifting) b. Power (Powerlifting) c. Hypertrophy [Muscle building] (Bodybuilding) d. Endurance (usually used with runners, cyclists, swimmers etc.) e. Functional f. Strength & Conditioning (Cross-fit, athletes) 2. Cardiovascular training 3. Plyometrics (Useful when training for power) 4. Calisthenics (Bodyweight movements i.e. push-ups, pull-ups etc.) 5. Balance 6. Agility 7. Flexibility www.strongher.co.uk @strongher_women Styles of training: 1. Interval training a.k.a HIIT - high-intensity exercise, broken up with planned periods of rest or low-intensity movements i.e. 3 mins of work, 1 min of recovery and repeat 2. Continuous training - (Predominantly used for endurance and cardiovascular training) Exercise that is performed at a continuous intensity throughout the session with no rest, i.e. running, hiking, swimming, cycling etc. 3. Fartlek - a mix of continuous training with interval training, involves varying the intensity or speed of your workout (usually used in running, but can be used with any cardiovascular sport), but at un-planned times/distance. For example, you may go for a 45min run, and five minutes in decide to walk for 3 minutes, then decide during the final 5 minutes to sprint the rest of the way. 4. Tabata - similar to HIIT except general is a higher intensity - uses a 2:1 workout ratio. For example, in a 4-minute workout, you might do 20s on, 10s rest and repeat for the full 4 minutes 5. Circuit training - similar idea to HIIT, except not always high intensity. A series of exercises spending 30s to a few minutes on each one before moving onto the next. Then repeating the circuit as many times as you want once completed. As an example, circuit training could include only endurance exercises, or only strength exercises, or a mixture of both. 6. Isometric - When a muscle is tensed but not changing length i.e. holding a bicep curl at halfway. 7. LISS (Low-Intensity Steady State Cardio) - predominantly used in cardiovascular training. Similar to continuous training except lower inentisty www.strongher.co.uk @strongher_women Styles of training can be applied to the different types of training, for example looking at the two lists, you could do plyometric training in the form of a circuit; or as part of your hypertrophy training you could include isometric work, and so on. You could also use a variety of training methods during a workout, for example, you might include some calisthenics work in your weight training session. Aerobic vs Anaerobic Training The above training methods can also be broken down into aerobic and anaerobic training. Aerobic literally means with oxygen and occurs in exercise lasting for longer periods of time. Anaerobic is the opposite, meaning oxygen isn't used, this occurs in exercise where a short burst of energy is required i.e. a one-rep max in the gym, sprinting, jumping etc. You might be thinking, exercise without oxygen? How is that possible?? When we require a quick short burst of energy our body taps into our stored energy sources as a means of providing energy. Examples of aerobic training is endurance training and continuous training, whereas anaerobic training is HIIT training and calisthenics. www.strongher.co.uk @strongher_women.

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