Aerobics – Form of Cardiovascular Training
Aerobics basically combines exercise and dance so you are able to get fit and get your groove on at the same time.
This form of training comprises rhythmic aerobic exercise with stretching and strength training routines with the goal of improving the following elements of fitness:
- Cardio-respiratory fitness
- Flexibility
- Muscular Endurance
- Balance
- Agility
Usually performed to music in a group setting led by an instructor, this form of training can also be performed solo and without musical accompaniment. Either way practitioners of this form of training go through variable routines comprising of a number of different dance-like exercises.
Some of the Benefits:
- Increases calorie burn
- Weight Loss
- Reduces the risk of heart disease
- Increased lung capacity
- Reduced blood pressure
- Prevents diabetes
- Burns body fat
- Strengthens the cardiovascular system
- Strengthens the immune system
- Lowers stress levels
- Increases your flexibility
- Group aerobics can be sociable
- Solo aerobics can be done anywhere at any time with minimal equipment
Callisthenics – Form of Strength Training
You have more than likely performed callisthenics without even knowing it. It’s basically just press-ups, pull-ups, squats, lunges, sit ups/ crunches, all exercises that you only need your own body weight for.
Closely linked to gymnastics callisthenics is a type of exercise consisting of a variety of simple movements, usually performed without weights or other equipment, that are intended to increase body strength and flexibility using the weight of one’s own body for resistance.
Benefits:
- Increases your ‘fitness’
- Increase muscular endurance
- Can be done anywhere with no equipment
Yoga – Form of Flexibility and Strength Training
From the Ancient Indian Sanskrit word for union, yoga originated in India. It basically practices the union occurring between the mind, body and spirit. However what Westerners know as yoga can be more accurately described by the Sanskrit word asana since this refers to the practice of physical postures or poses. Asana is infact just 1 aspect/’limb’ of yoga, the other 7 aspects/’limbs’ are predominantly concerned with mental and spiritual well being rather than the physical activity. That said however, in western society where yoga has increased in popularity the words ‘asana’ and ‘yoga’ are often used interchangeably.
Asana/ Yoga in practice: Firstly allow me to dispel the myth that yoga is just about stretching, while it is involved yoga is really about creating balance in the body through developing both strength and flexibility. This is done through the performance of poses or postures, each of which has specific physical benefits. The poses can be done quickly in succession, creating heat in the body through movement (vinyasa-style yoga) or more slowly to increase stamina and perfect the alignment of the pose. The poses are a constant, but the approach to them varies depending on the tradition in which the teacher has trained.
Benefits:
- Group yoga is sociable
- Is very relaxing and cathartic
- Increase flexibility
- Increase Strength
Resistance Training (using weights)
This form of exercise involves lifting a weight over a set range of movement to work certain muscles. 1 ‘repetition’ is performed when you lift and then lower the weight. 1 ‘set’ is a combination of 1 or more repetitions performed in succession. And it is the altering of either the weight, repetitions or sets that will bring about a change within the body. As a very basic and general rule of thumb; if you use more weight but perform less repetitions you are increasing the strength and size of the muscle being trained. But if you use less weight but perform more repetitions you are increasing the muscular endurance and toning of the muscle being trained.
This form of training uses the force of gravity (in the form of weighted bars, dumbbells or weight stacks) to oppose the force generated by muscle through concentric and eccentric contractions. The basic principles of weight training involve a manipulation of the number of repetitions (reps), sets, and weight moved to cause desired increases in strength, endurance, size or shape. The specific combination of reps, sets and weight depends upon the aims of the individual performing the exercise. Using an increased weight but performing fewer repetitions will promote strength gains, yet conversely using a lighter weight but performing more repetitions will promote muscular endurance.
Benefits of Weight Training:
- Increases lean muscle mass
- Increase Strength
- Increases bone density, great for combating problems such as osteoporosis and arthritis
- Burns a lot of calories
- Increases your metabolism i.e. increases your bodies consumption of calories even after you have stopped training
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