Get Used To The Different
Types Of Fitness Training

There are so many diverse types of fitness training programs and routines available to you. Unfortunately not all will give you the results you want, unless you follow a number of key points.

Here we'll take a quick look at some fitness training methods that are underused and underutilized.

These same fitness training programs and Many Others are covered in much greater detail in other sections of this website.

Functional fitness training programs using weights three to four times each week will help prepare you for any sports event or general fitness goals.

Strength training and other types of functional fitness training with weights are important components to complete any fitness training programs.

Always remember to focus on the types of functional fitness training that are specific to your sport or fitness goals when developing a strength or weight training routine.

And, regardless of the types of fitness training you do, periodization is the key to improving overall muscle strength and endurance.

Proper fitness training programs will go a long way to help you in the prevention of injuries and accelerate your recovery process from any injuries to your musculoskeletal system.

The best possible physical and sports conditioning can be obtained if you consistently use the right types of functional fitness training programs.

Most people think of their fitness training as being either aerobic or anaerobic, but in reality most types of fitness training combine both.

"Contribution Of The Various Energy Systems According To Different Types Of Fitness Training"

  • Types Of Fitness Training #1: Interval Training
    ATP-CP System%: 10 – 80
    Lactic Acid & ATP-CP System%: 10 - 80
    Oxygen Aerobic System%: 10 – 80
    The above information will depend on the rate and distance of the exercise interval, the type of reps, the relief interval and the number of repetitions.

  • Types Of Fitness Training #2: Sprint Training
    ATP-CP System%: 90
    Lactic Acid & ATP-CP System%: 6
    Oxygen Aerobic System%: 4

  • Types Of Fitness Training #3: Acceleration Sprints
    ATP-CP System%: 90
    Lactic Acid & ATP-CP System%: 5
    Oxygen Aerobic System%: 5

  • Types Of Fitness Training #4: Interval Sprints
    ATP-CP System%: 20
    Lactic Acid & ATP-CP System%: 10
    Oxygen Aerobic System%: 70

  • Types Of Fitness Training #5: Speed Training
    ATP-CP System%: 20
    Lactic Acid & ATP-CP System%: 40
    Oxygen Aerobic System%: 40

  • Types Of Fitness Training #6: Continuous Running
    ATP-CP System%: 2
    Lactic Acid & ATP-CP System%: 5 - 8
    Oxygen Aerobic System%: 90 - 93

  • Types Of Training #7: Repetition Running
    ATP-CP System%: 10
    Lactic Acid & ATP-CP System%: 50
    Oxygen Aerobic System%: 40

"Some Examples Of Fitness Training Methods"

Interval Training

Sets of interval training exercises are broken up with brief "complete" and "incomplete" rest periods. In certain instances these "incomplete rest periods" will focus on soft or low impact exercise. This of course can only be performed under certain conditions and types of functional fitness training.

For example: Swimming interval training would include "complete" rest where no other exercise is done during the "rest" period.

The time period, force, and number or reps performed in most types of Functional Fitness Training programs are selected in order to focus on very direct exercise results.

Interval training will allow you to exercise at a higher than normal intensity level.
Interval training develops your muscle ATP-PC energy system. With interval training you will improve your cardiovascular health and muscular strength.

Sprint Training

Sprint fitness training does help you to become a faster runner while helping to improve your muscular strength. During this type of training you are required to sprint over and over at your highest speed with a full period of rest in between each sprint.

Most people require about six seconds going from a starting position to their maximum speed.

Interval Sprints

Interval sprints combine sprinting for 45 to 50 meters then jogging for a slightly longer distance (about 10 meters further) over a distance of around three miles. This type of program will help you develop your aerobic capacity.

Acceleration Sprints

This type of sprinting exercise will improve both your quickness as well as power. You slowly increase your jog to a stride then to a fast sprint speed. After your sprint you recover by performing a simple walk.

You then repeat this sequence for the required number of sets. The intervals you use can go anywhere from 50 to 100 meters each.

Fartlek or Speed Play

"Fartlek" fitness training is the Swedish word for the term "speed play". This type of training will require you to run uphill or on a flat surface both as quickly as you can and with a casual and relaxed running pace.

Fartlek fitness training doesn't include specific exercises with rest periods. It's primarily performed as you feel fit.

Continuous Exercise Training

Continuous exercise fitness training like this are used to improve endurance for running, swimming, etc. Your exercise session is carried out with the distance predetermined and performed either very slowly or very fast (or something in between).

Your aerobic system is the main energy source.

Repetition Running

Repetition running is comparable to interval fitness training, but unlike it, the length of the intervals you use are somewhat longer and can range from 0.5 to 2.0 miles. Your recovery periods will last for the period of time that it takes to get your heart rate within 60 percent of your estimated Max HR.

Conditioning & Deconditioning

Conditioning and de-conditioning are accountable for your fitness training gains and losses respectively. Conditioning occurs gradually and can take six or more weeks to see the expected results.

De-conditioning on the other hand will happen very quickly.


This type of fitness program is used to quickly improve your strength, stamina and flexibility. You can use weight training exercises but you can also perform calisthenics with no weights or any other type of exercise equipment.

Some of the benefits of the types of fitness training programs like this are:

  • Helps to strengthen many muscles including skeletal and cardiac muscles;
  • Helps to increase your heart rate and improve your health;
  • Focuses on problem areas such as your abdominal region and thighs.

Some common calisthenics exercises:

  • sit-ups,
  • jumping jacks,
  • leg lifts,
  • gymnastics.

Keep in mind however that there are many, many additional calisthenics exercises that can be used.

Help Others With Their Fitness Challenges

It’s a fact, all over the world there are many who share your fitness goals and are experiencing the same fitness challenges you are. They would all be very interested in knowing how you succeeded. What helped you, was it a certain type of fitness training program or exercise?

Or do you have some good fitness information or tips that we may have missed? Share it and help inspire others!

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