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Week 1.1 - Fitness Basics

Today's subject is to cover the benefits of training, types of training, how to tailor training to your needs and to answer some common questions.

Why should I train?

This question may seem obvious but there are an infinite reasons to do physical training, some of which you may not immediately think of. The following are some of the benefits to physical training:

. Improved fitness - heart and muscular

. Disease prevention - heart disease, Osteoporosis and others

. Increased bone density - important for offsetting old age

. Improved muscle strength

. Improved muscle endurance

. Promotes positive hormone response - it makes you happy :)

. Prevents increase in body fat

. Improves strength of ligaments and tendons

. Allows time for self reflection and 'you time'

. Meet new people

. Pushes your current barriers

3 main types of training

Cardiovascular training (CVT)

Meaning - This is the process of increasing your heart rate from resting and increasing energy consumption.

CVT comes in 3 main forms:

Steady state CVT - maintaining speed and heart rate at a constant for a longer period of time. Commonly associated with endurance sports like marathon running, triathlon and hiking.

Interval CVT - planned high speed/heart rate training mixed with longer periods of rest. An example would be 10 second sprints followed by 2 minutes of complete rest. Commonly associated with sprinting, team sports and speed training.

Fartlek CVT - essentially random training. Heart rate, speed, incline will vary constantly - unfortunately most jogs and walks will be fartlek opposed to steady state cardio as you cannot control variables.

Ways to perform CVT

. Walking

. Jogging

. Cycling

. Bodyweight

. Swimming

. Rowing

Strength/resistance training

Meaning - training specifically to increase strength, endurance and size of muscle fibers. Commonly measured in sets of repetitions, for example 3 sets of 10 repetitions would be 30 repetitions in total with 3 rests after each 10 repetitions of an exercise.

Resistance training comes in 3 main forms:

Endurance training - training with a lower intensity (lighter weight) for longer period of time (higher reps). Endurance training increases muscle endurance, less dangerous, easier to perform, best entry level to weight training and ligament/tendon health.

Example - 3 sets of 15 repetitions

Tip - use machines for endurance training as balance/coordination reduces over time

Hypertrophy training - training to increase size of muscle fibers by increasing intensity (moderate weight) with lower period of time (moderate reps). Hypertrophy training is beneficial to increasing muscle mass, improving physique and improving strength.

Example - 3 sets of 8 repetitions

Tip - slow the movement down to increase blood flow to desired muscle group

Strength training - training to increase muscular & nervous system strength (high weight) with lowest period of time (low reps). Strength training increased muscle strength, recruitment of muscle fibers and overall capacity of lifting.

Example - 3 sets of 4 repetition

Tip - take long rest periods as strength training is very demanding on the central nervous system.

Flexibility Training

Meaning - increasing the range of movement of a joint by increasing the muscles ability to lengthen.

Flexibility training comes in 3 main forms:

Active/dynamic - Performing movements to improve joint performance, typically performed before physical training to increase heart rate, joint mobility and prepare muscles for training

Types - leg swings, arm swings and twisting of torso

Maintenance - assists recovery after training. Typically performed after training to reduce soreness after training and effectively improves breathing and reduces heart rate.

Types - consistent static stretching of muscle for up to 1 minute

Developmental - improves muscles ability to lengthen (improves flexibility), commonly performed by itself or after training

Types - consistent static stretching of muscle for longer than 1 minute


. 3 types of cardio training

- Steady State

- Interval Training

- Fartlek Training

. 3 types of resistance training

- Endurance (>12 repetitions - lower weight)

- Hypertrophy (6-12 repetitions - moderate weight)

- Strength (1-6 repetitions - heavy weight)

. 3 types of flexibility training

- Active/dynamic (prepares joints & muscle for exercise)

- Maintenance (Improves recovery)

- Developmental (Improves flexibility)

Be your best!

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