When we train, we usually seek to improve prepare for a competition, but in other cases, there are people who simply want to train to get fit or stay in shape. These types of workouts are somewhat different from those that seek performance and the fundamental difference will be in the intensity of the exercises.
Types of exercises to get fit
Generally we can say that to train to be in form must consist of three fundamental exercises:
Cardiovascular exercise: we must do it from 4 to 6 hours a week, distributed in 3-5 sessions. This type of exercise seeks to strengthen the heart and improve the cardio respiratory system, thus delaying fatigue for daily efforts and improving the quality of life by reducing the risk of metabolic diseases.
Strength-endurance exercises: This type of exercise we can do it 2-3 times a week in sessions of 60-90 minutes. The simplest thing is to work by a circuit, although also can come to us some sort of body pump or simply to do exercises in the gym room. Strength-endurance exercises will improve muscle tone and prevent back pain and possible locomotor injury.
Stretching exercises: it is advisable to stretch daily, and it is easy if we include these types of exercises in a warm-up. But we can also exercise and improve flexibility with specific sessions 3 days a week. Making our muscles more flexible will also prevent injuries and gain in movement quality.
Intensity of the exercises
As we said at the beginning, we train simply to keep the body active, and for that, we will use mean intensities in each type of exercise. When performing a cardiovascular exercise such as running, swimming, elliptical or similar, the intensity should be between 60-80% of our maximum heart rate. You do not know how to calculate that range, easy, you just have to go to an intensity where your breathing is not very agitated and allows you to talk to a partner without a problem.
In the exercises with weights, we will use the same method, average intensities that allow us to lift a load during 15-20 repetitions without an excessive problem, changing from one exercise to another without just rest and doing 2-3 sets of each type of exercise, seeking to include The main muscles at home training session.
When we look for performance, the days of rest are necessary to assimilate loads of training, in contrast, when we simply train to be in the shape we can train every day of the week, there is no risk of overtraining as being smooth and easily be achievable trains by the organism.
We can, for example, establish a day of rest a week, the day we do training that we consider harder, or just in the middle of the week to give a respite to the body. In these cases is usually the problem of availability, as there are people who can hardly train daily and rest will be almost forced, but if it is not your case try to train daily.
Variability is the secret
If we look for performance in the race it is clear that the predominant exercise of our training will be the race, although we mix other disciplines, but the case of getting in shape is totally different, here everything is worth to move the body and the more different activity we do better.
Do not always do the same cardio exercise or the same weight exercises; make sure that every time you touch an exercise you do something different from the previous day. For example in cardio: running, swimming, rowing, cycling, elliptical, aerobics, spinning do one every day and alternate them. And the same thing with the weights: body pump, machines, circuit, weights etc.