Physical exercise---defined as the ability to enhance or maintain a level of overall health or wellness---can take many forms. Training systems have been developed to specifically provide a complete muscle and fitness program. The training systems can provide numerous health benefits, but the benefits are achieved through commitment, dedication and persistence.
Types
Complete training systems are available in a variety of types. The most common types include home video workouts, circuit training, boot camps, group fitness classes at a local gym, cardio or strength training. Each type of training system has specific features that play a vital role in the complete muscle and fitness training system.
Time Frame
Every muscle and fitness training has a time frame component to the workouts, including exercise duration, number of workouts per week and the overall length of the program. Most systems start at about 20 to 30 minutes for two to three days per week and gradually increase the time frame to 30 to 60 minutes and four to six days per week. Greg Glassman, founder of CrossFit, recommends following a three days on, one day off rotation while executing high-intensity workouts. Continue the cycle of workouts each week for four to six weeks before adjusting the workout to prevent hitting fitness plateaus.
Features
The main feature of a complete muscle and fitness training system is the fact that it trains the 10 main components of physical fitness according to exercise physiologists--endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance and accuracy. These 10 skills are key components to an effective training system and play a role in the workout design and programming.
Benefits
By training all 10 skills and following the detailed program, a training system can provide numerous health benefits. According to Antonio Zamora from ScientificPsychic.com, exercise benefits include improving muscular endurance, strength, coordination, balance and flexibility. Cardiovascular benefits include increased pulmonary function, blood circulation, oxygen transportation and increased cardiac output. Other benefits include increased metabolism, decreased body fat and decreased risk of disease.
Considerations
Tracking your improvements throughout the training system ensures you reach your full fitness potential. Start the training system by recording specific muscle and fitness goals along with baseline measurements and fitness tests. Record data from every workout, such as duration of the workout, amount of weight lifted and total number of reps and sets. Compare your results after four to six weeks to see how you improve.
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