Fitness is commonly defined as the physical state of being active or in good physical condition. To maintain a high level of fitness, people will participate in regular exercise, fitness and muscle training routines. You can use several types of fitness and muscle training to improve your overall level of fitness, with numerous health benefits associated with each.
Types
Several types of fitness and muscle training are available. The most common types include cardio, plyometrics, circuit training, strength training and interval training. Cardio consists of aerobic exercises, including running, biking, rowing and swimming. Plyometrics are high-intensity exercises commonly performed by athletes. Circuit training combines a variety of exercises for a total body workout. Strength training uses resistance or weights to build strength and flexibility. Interval training consists of alternating between activity and recovery. Many routines will incorporate components from different types of exercise to form a specific workout.
Features
According to exercise scientists, fitness and muscle training has 10 basic features: endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance and accuracy. For a productive training program, you must incorporate each basic feature throughout the program. Using a variety of exercises and rotating through the exercises will ensure that every feature is trained.
Benefits
The number one benefit to fitness and muscle training is achieving overall wellness. To determine overall wellness, calculate measurements for blood pressure, body fat, bone density, triglyceride levels, flexibility and muscle mass. Typical benefits of fitness and muscle training include lower blood pressure, decreased total cholesterol, body fat, resting heart rate and anxiety, with increased heart function, cardiac output, oxygen output and aerobic work capacity.
Components
Components of a successful fitness and muscle training program include frequency, intensity and duration. Frequency refers to the number of days spent each week performing exercise. Start with training two to three days per week and gradually increase to five to six days. Measure your workout intensity by measuring heart rate or rating of perceived exertion. The duration of each workout should last between 30 and 60 minutes; gradually increase the duration as your fitness level improves.
Considerations
Always consult a physician before starting a fitness and muscle training program. Consider hiring a certified dietitian or personal trainer for personalized advice about nutrition and fitness program design. Start the program with specific goals, and record the workouts in a notebook to track performance and improvements. Track the frequency, duration, intensity, weights, sets and reps for every workout.
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