Remember when I said I want to help you fall in love with the process? Well don’t forget it. We are going to continue to explore various ways you can move to see specific results– depending on your goal.
Thus far we have explored HIIT (and will continue to explore further) but here are some tools we will be exploring:
2. Split training
3. Endurance training
4. Traditional Strength training
A. Kettle bells
5. Power Lifting
6. Body weight training // TRX training
In my opinion, group fitness classes like a bootcamp, a body pump, “toning,” Zumba, et cetera are great gateways into fitness; they are awesome ways to sweat with others and find a fitness community. These classes also provide excellent ways to learn new things and meet others amidst beginning a more healthy fitness regime.
I would not say, however, that they can be categorized as one specific type of training, because each class varies. There is no methodology in programming to big group classes at a “box” gym one can follow over time. The client/participant/member is at the mercy of the instructor’s plan. Thus, there is no way to truly find consistency in big group fitness rooms at large “box” gyms. But, one could find consistency with simply attending classes a few times a week to add movement into their lifestyle.
That being said, I will list just some of the outcomes each type of training yields. Also, I will provide examples of goals people set within these so you can decide
1) if your goals align with that activities results (so you can go get started!)
2) Decide you really love that type of movement and plan regardless, and if it gives you those results GREAT.
We are going to learn how to train with a purpose.
Purpose being to reach a goal, to enjoy life, or to move sustainably forever.
I am trying to break a certain mindset people have, that “exercise is exercise” and the idea that simply “working out” (whether you love it or hate it) can get you to your goal.
To paint a picture of where I am going with this, here are some examples:
Elliptical (alone) does not equal Cameron Dias bod.
Kettle bells (alone) do not get you to finish a marathon.
Running (alone) doesn’t necessarily give you a six pack or make you jacked!
Disclaimer: if your overall goal is fat loss, just jumping up and down 500 times every hour (if you were a former couch potato) will induce weight loss, moving is moving and moving is good— but weight loss truly starts with nutrition. Bottom line is fat loss comes from a caloric deficit.
As discussed in my former blog, High Intensity Interval Training (or metabolic conditioning) can be used to supplement any type of training for an added challenge, greater calorie burn and more. A lot of athletes use interval running on treadmills or tracks to improve mile times; or football players may use these drills to improve agility and speed.
Results (these vary): better speed, performance, higher calorie burn, more sweat, more stamina, an ever changing workout plan, YOU choose the intervals, YOU choose the type of exercise, and make it FUN.
Split (Isolation) Training:
This will be our second topic of discussion. This type of training is usually motivated by aesthetics. Thus, people use this type of training to build the body they WANT, literally. By manipulating when they train what muscle groups (isolated), one can tweak their physique to their liking.
Results: Depends on your program, which is defined by your desires. In example, you want a V-shaped bod, you better lift chest and back and arms and pay less attention to the legs. You wanna build a better butt? Build it! You can! [Your body will grow the muscle as much as it genetically can] if you train it right and eat accordingly. Stay tuned for my own experience with the Jamie Eason LiveFit 12 week program and more on WHERE to go to learn how with a coach!
Want to look like her? Split train! Spinning (alone), for instance, will not get you there.
This is any triathlete, runner, cyclist, swimmer— people who like to exercise in a moderate to challenging cardiovascular zone for prolonged amounts of time. There is little “stop and go” in this type of training and many people compete in races. These athletes stay below their anaerobic threshold.
Again depending on diet, runners do not typically get six packs from running exclusively unless they are genetically designed to have that lean body and their diet facilitates it. This type of training also calls for a different diet than say, heavy power lifting.
Results: In the end, with endurance training comes cardiovascular benefits, feelings of accomplishment and joy (if you love running, biking, swimming, rowing, etc) and a way to take your training outside.
Traditional Strength Training (My favorite)
This topic will soon be explored especially as I continue to learn more in this field. The term is very general; this type of training is old school. It involves basic movements (nothing flashy) like squatting, dead lifting and pressing with barbells, kettle bells and even dumbbells. The common characteristic here is heavy weights. You are working against resistance with your body and the “free” weight using multiple muscle groups. Some people put powerlifting under this bucket/area of fitness; I would put it as its own training because it is an Olympic sport. However, powerlifting’s foundation starts with traditional strength.
Results: a good foundation of strength. If you were falling off of a cliff and hanging on by one arm you could pull yourself up. You train for longevity and sustainabilty. Being able to lift or carry your own bodyweight (or twice that) is where this should take you. It includes squatting and deadlifting for glute strength and mobility. One will gain the ability to swing heavy kettle bells and build/strengthen the posterior chain in this style of training. Will you be Bulky? Depends on your diet. Will you be athletic and healthy— yes.
Body Weight training, TRX training:
Without equipment you can most definitely build strength. In fact, I think it is important to always work on bodyweight power and strength.
For instance, working on this means improving push-ups, pull-ups, sit-ups, doing planks et cetera, and working on balance for core stability. You cannot BUILD a bicep doing this, unless you are perhaps doing a lot of TRX bicep curls, but this type of training brings awareness to the body and almost a sense of creativity to your training.
Results: If you do not want aesthetically bigger muscles but want a good foundation, this is a great way to training or combine with any other type of training. You can get a really great kickass workout with no equipment any day. I know models that do this type of training when they are tying to keep a low weight but maintain strength, too. As a former TRX instructor, look forward to some bodyweight workouts I will post. I think TRX reveals one’s limits on balance and core stability.
Overall guys remember this: your diet will affect how you look regardless of how you move. How you move should feel good provide realistic challenge, and fulfill your life— again, USE IT as a tool to attain a goal or to find a consistent healthy lifestyle balance.
On your birthday you treat yourself to what you like, right? You wouldn’t eat crappy food for a special dinner— so TREAT yourself like it’s your birthday when it comes to training. Find a training program that makes you feel happy and fulfilled— even if only at the end of a hard session 😉