There are four major types of fitness training: flexibility training, strength training, aerobic training and circuit training. We will explain all of these types and the specific diets recommended for them. In order to get the most out of the exercises, your workout plan should consist of all these trainings. However, if you want to achieve the specific results such as muscle building you do not need to incorporate all of them in your workout plan.
A flexibility training serves as a basic training after which you do other exercises. It can serve as a warm-up. The specific benefits of this type of the training are: improvement of flexibility, reducing the risk of injuries, improvement of breathing and posture. After a workout, a flexibility training relaxes your muscles. Flexibility trainings also help you conserve energy because properly stretched muscles need less energy which ultimately leads to better performance.
When it comes to doing flexibility training, you should do it slowly and in relaxed manner otherwise you can get injured. Hold for 20s minimum at the end point of the exercise. The goal of any exercise in this type of training is to stretch as much as you can on your own without any help.
As in any healthy diet, you need to consumer fruits, vegetables, legumes, protein and drink a lot of water. However, there are specific foods which can improve flexibility and thus they are most suitable for a flexibility training. For example, eat vegetables rich in sulphur such as broccoli, garlic, mustard, onions, cabbage, cauliflower and leeks. Furthermore, make sure your diet consists of enough micronutrients such as copper, zinc, manganese, vitamin B1 and B6 and vitamin C.
A strength training is a type of the training which improves the strength of muscles in your body. It is important to know that the main function of a strength training is not losing weight. However, this training can facilitate weight loss and can make it easier for you to get rid of abdominal fat. Additionally, a strength training reduces the risk of developing diseases and helps fight osteoporosis.
Some of the exercises are bench press, military press, barbell row, deadlift, decline sit-ups, back squat, power clean and lunges.
When it comes to the diet, eat a lot of protein and carbohydrates before and after a workout. For a pre-workout, your meals should contain 75% of carbohydrates and 25% of protein. When it comes to carbohydrates, you should consume low glycaemic index carbohydrates found in grains, vegetables, fruits and beans. For a post-work out, eat dietary protein and carbohydrates such as fruits and vegetables.
The main function of an aerobic training is strengthening your cardiovascular system so that it can deliver oxygen to your heart faster. Because of that, you breathe harder and your heart rate is faster during this training. An aerobic training targets a host of muscle groups. Some of the benefits of an aerobic training are: improvement of circulation, increasing of energy and endurance, reducing the risk of diseases, weight loss and reducing stress.
Generally speaking, an aerobic training should be performed for 15 minutes and longer. Aerobic exercises are walking, jogging, running, cycling, dancing, swimming and stair steppers.
Eat a lot of carbohydrates for a pre-workout because you need energy. You should eat meals which contain 75-100% of carbohydrates. You can also add protein and fibre in a pre-workout meal. Drink a lot of pure water after a workout. You can drink coconut water instead of pure water. Finally, eat meals which are rich in carbohydrates for a post-workout.
A circuit training is the combination of an aerobic and strength training. It basically means that you do a strength training and then you jog between strength exercises. This training involves low resistance compared to a regular strength training. The benefits of a circuit training include improvement of muscle tone and definition and strengthening cardiovascular system. This training works all major muscle groups in your body.
You can do this type of training for 1-12 weeks 2-3 times a week. The repetition of exercises varies but you can do from 10 to 25 repetitions. Generally, you should rest from 15 to 30 seconds between the exercises.
When it comes to a diet, have a protein meal 2 or 3h before the training. A pre-workout also includes a meal rich in carbohydrates 30 or 60 minutes before the workout. For a post-workout, drink a lot of water and have a meal consisting of 75% of carbohydrates and 25% of protein.
In order to maximize your results, the use of supplements is highly recommended. Sometimes, you cannot achieve the desired results only with a training and a diet. One of the most famous supplements is whey protein isolate which helps you preserve muscle and increases your strength.
This is your miniguide how to get the most out of your diet and training. Ideally, you should combine all of these trainings in order to stay healthy and be strong.