Trainings? Many Types Depends On Your Purpose

Nowadays there are many types of training that you can easily pick up from the various social media platforms and many coaches (including me). As for the purpose of this article, I would like to focus on physical trainings. I will not touch on aspects of mental training as I had written in an article earlier.

These are a few physical trainings which I will describe briefly.

HIIT- High Intensity Interval Training

It is also called high intensity intermittent exercise or sprint interval training, is a form of interval training, a cardiovascular exercise strategy alternating short periods of intense anaerobic with less intense recovery periods. It comprises of various exercises and usually lasts for 30 to 60 seconds. It is also called tabata training.

HIRT - High Intensity Resistance Training

Similar to HIIT, the main difference will be in the types of exercises and equipment. The equipments which are recommended includes resistance bands, dumbbells, kettlebells among others.

AMRAP - As Many Reps (Rounds)

In the essence, AMRAP requires you are given a set of time and complete as much work as you can within it. For example, you are given 15 minutes to complete a number of sit ups, push ups and other workouts. There is no pause (take time out at your own discretion but it defeats the purpose) until the time runs out. Just to make things clear, AMRAP is 'not' synonymous to HIIT.

WOD - Workout of the Day

This is a series of exercises that you will get when you attend a Crossfit class. Not recommended for beginners but can be done progressively. For the Crossfit communities, these workouts are named after girls like 'Annie', 'Fran' among others and more aggressive like 'Fight Gone Bad.'

EMOM - Every Minute On The Minute

"EMOM” stands for “every minute on the minute” and it’s when you begin a prescribed number of reps of an exercise at the top of a minute and then rest for whatever time you have left until the next top-of-minute. EMOM training usually lasts 10 - 20 minutes but it can be either longer or shorter.

Bodyweight Training

As the name suggests, it is strength training exercises that use the individual's own weight to provide resistance against gravity. Bodyweight training utilises simple abilities such as pushing, pulling, squatting, bending, twisting and balancing. It is usually incorporated into the various training mentioned above. It is modifiable and for whatever level of fitness.

Cardio Training

It is a form of training that exercises the heart, lungs and associated blood vessels. Standard workouts like swimming, running, cycling, and stair climbing can be great cardio exercises, but so can kickboxing, shooting hoops, playing football (soccer). Your cardio training options are almost limitless. You just need to keep the intensity high enough to challenge your heart and lungs. Cardio training can be a steady-state exercise that’s done at low to moderate intensity.

Kettlebell and Dumbbells Training (Weight Training)

These are more specific types of training where equipment such as kettlebells and dumbbells are used to provide extra resistance and builds bigger muscles depending on the weight of the equipment. It can be incorporated into a HIIT, HIRT or AMRAP as well EMOM. Correct and good form are the key elements for these type of training but know your limits too.

Benefits and Downside of Trainings

The types of trainings that are described above has its benefits and has its downside too. All of the trainings above will help you to:-

- Lose weight

- Gain muscles

- Gain flexibility

- Improve the cardiovascular system

- Better posture and balance

The downside of too much of any of these exercises includes:-

- Injuries such as muscle tear

- In some extreme cases, may cause death

Word of advise

In my opinion, it is essential that you choose any of these trainings and focus on it for a week. Or you can mix and match these exercises depending on your level of fitness (you can ask me for advise). Other elements that you might want to include in your trainings are warm-ups and cool downs. Protein shakes and bars are to your own discretion. My personal take is not to use steroids or any other performance enhancing drugs. IT IS NOT WORTH IT! Enjoy the process of all these trainings and ask friends or family to join the workout. Check with your doctors before embarking on any type of trainings and know your limits.