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Fitness training

  • ABOUT FITNESS TRAINING

    Fitness training is a complex process that involves various programs for developing and maintaining the individual’s functional and motoric skills. It includes exercises of different intensity to achieve strength, muscular endurance, balance improvement and coordination. In order to have complete workout, it’s necessary to combine aerobic and anaerobic exercises. You first need to start with aerobic exercises (running on a treadmill, elliptical, bicycle etc.) and then add anaerobic exercises (strength and endurance exercises with weight combination, pilates balls, push up, planks..) to encourage strengthening of all muscle groups.

  • AEROBIC EXERCISE

    Aerobic exercises include low and medium-intensity exercise in the presence of oxygen . In this type of exercise large muscle groups are constantly triggered, which increases heart rate, function of lungs and muscle cells, reduces stress and improves body mobility and endurance. This form of movement lasts for more than 20 minutes with 60-80% of the maximum heart rate of individual. Aerobic exercises include walking, running, rowing, cycling, hiking, aerobics, dancing etc. This form of cardio training includes a large number of repetitions of each session. Regular cardio accelerates the metabolism rate, which makes the body use calories during rest. Aerobic exercises help burn calories, reduce body fat, reduce high blood pressure, reduce depression symptoms, reduce chronic heart disease and diabetes risk as well as improve endurance and balance.

  • ANAEROBIC EXERCISE

    Anaerobic exercises include high intensity exercise where the muscles fully utilize oxygen and accumulate energy. Muscle cells can create energy from nutrients, and oxygen molecules are not needed in those biochemical reactions. With this form of exercise, we create more muscular strength and form muscles. An example of anaerobic exercises are:  abs workout, push ups, basic pilates movements, exercise on various fitness machines, weight lifting, soccer, basketball, jumping, handball, tennis, etc. Anaerobic exercises include slower movements with a higher weight load and a small number of repetitions. Benefits of anaerobic exercises: burning more calories than aerobic exercise, improving insulin sensitivity, increased metabolism activity even after training, reducing muscle atrophy, increasing muscle strength, and increasing bone density.

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