Updated: Dec 28, 2020
Strength Training Strength training is a form of training for those who want to build up their strength. People you will find doing strength training may be people training for a powerlifting comp or just people with a personal goal to build their strength. Strength training is lifting heavy weights for low reps with the goal of getting stronger. There are so many benefits to strength training including it helps with most daily activities as you can lift heavy objects with good form which will reduce risk of injury. It will also help you sustain bone density as your age!
Hypertrophy Hypertrophy is a type of weights and resistance training that helps increase your muscle size. This involves 8-12 repetitions of your exercise for sets. Hypertrophy training will also lead to gaining more strength as your goal over time should be to overload your muscles through increasing the weight you’re lifting, increasing your reps or shortening your rest time. When people say they want to ‘tone up’ this will involve hypertrophy training as you need to increase your muscle size to achieve that toned look. When you have larger muscles and lower body fat this will give you that ‘beach body look’ so many of us want! Most bikini competitors training program will be based around hypertrophy. Not only does having larger muscles give you that great toned look, it also means you can eat more. Your metabolic rate is higher the more muscle mass you have.
High Intensity Cardio The type of training you’ll find under high intensity cardio is HIIT and circuit training. Some examples of this are: sprinting, cycling, bodyweight or weighted activities. The goal is to complete these for a short amount of time will maximal effort followed by a long period of rest for your body to recover before starting again. This is a type of training a sprinter would do to improve their endurance. High intensity cardio is the best way to improve your VO2 max, this means you’ll be able to utilise more oxygen while training and it helps to keep your heart healthy and strong. This type of training typically last around 30 minutes and your body will continue to burn calories for hours after.
Low Intensity Cardio This type of training is for someone who is a long distance runner or cyclist. The goal of this style of training is to complete the entire session at the same level of low intensity. Low Intensity Steady State Cardio (LISS) is the type of training that helps improve cardiovascular function which will help in all areas of your life and is a great option for a recovery session as its a great way to get your body moving and blood flowing.