Training Approaches

Training Approaches

The Different Types of Training

Below we have outlined several different types of training and how they can work for you, to help you choose the best type or combination of types of exercise for you!

Cardiovascular (Aerobic) Training

Examples: running, walking, boxing, swimming, cycling

Aerobic training refers to any exercise that requires the consumption of substantially more oxygen than when at rest.

Brooke Chapman, Exact Physiology, Exercise Physiologist

It involves repetitive movements of the large muscles in your body. As you require more oxygen whilst performing cardio exercise, you will find that you breathe more rapidly and deeply to get extra oxygen to the lungs.

Your heart will also beat faster to deliver more oxygen-carrying blood to your lungs and working muscles.

This type of training is great for boosting the amount of energy you burn, which can help you to achieve any weight loss and muscle toning goals.

Cardio exercise also helps to improve your cardiorespiratory fitness and endurance, allowing you to perform your daily tasks with greater ease as well as increasing your energy levels to aid in coping with daily stresses.

It can also provide a protective effect against conditions such as cardiovascular disease and stroke.

Numerous studies have shown that cardiovascular fitness is a strong determinant of premature death.

We will help you to understand how to monitor your intensity levels through heart rate and RPE (rate of perceived exertion) in order to optimise your training session and ensure you are on track to achieving the goals you are striving for.

Interval Training

Interval training is physical training consisting of alternating periods high-intensity exercise followed by a period of low-intensity exercise or a period of rest.

This form of exercise is effective in helping to optimise cardiovascular fitness and maximise calorie burning.

This can sometimes be a lot more exciting and motivating than always exercising at the same pace for an extended period of time.

Numerous studies have shown that a combination of interval training and steady state aerobic training are the most effective in achieving fat loss.

EPOC (Excess Post Exercise Oxygen Consumption)

EPOC is the recovery of the metabolic rate back to pre-exercise levels. Essentially, what this means is that you will keep burning calories at an increased rate after completing a workout.

This can often last for several minutes after a light workout and for several hours after intense intervals.

If we are able to elevate our EPOC levels even by a minimal ¼ of a calorie per minute for the 48 hours post-exercise (which many studies have shown is achievable), then you will be on track to successful weight loss.

Amanda Percy, Director of Exact Physiology

Think about this… A 50 minute resistance training workout would burn on average 500 calories during the session, plus an additional 720 calories over the next 48 hours without you having a lift a finger!

That’s a whopping 1270 calories for 50 minutes of work. So even though you may feel more “sweaty and puffed” during cardio steady state exercise, you will actually burn more calories during and after completing strength work.

Resistance Training

This form of training involves the use of resistance of weights such as body weight, machines, or free weights.

When correctly performed, strength training is the most important component of improving fitness. In terms of the impact on weight maintenance, weight loss, and overall health that is.

The more muscle you have, the faster your metabolism. Also, this will optimise toning and strengthening of the musculoskeletal system.

Some individuals, particularly women, don’t warm to the idea of strength training. This is because they are afraid they will end up looking like Arnold Schwarzenegger. Most females, however, lack significant amounts of testosterone, which prevents building excess muscle bulk or size.

As Accredited Exercise Physiologists, we have the knowledge and resources to develop a strength program based on what you would like to achieve.

Brooke Chapman, Exact Physiology, Exercise Physiologist

During your consultation with our accredited Exercise Physiologists, you will learn to concentrate, isolate muscle groups, and train functionally. This will, in turn, help you to feel stronger and more confident.

For both sexes, resistance training will also aid in preventing the onset of conditions such as osteoporosis and osteoarthritis.

However, keep in mind that this type of result would require a consistent commitment to training.

Core/ Abdominal exercises

Your core is this powerhouse of your body.

Having a strong and stable core, allows you to complete activities more efficiently in terms of energy cost. Prior to commencing an exercise program, it is important that your core muscles are trained well. This is in order to prevent any injuries from occurring.

Research consistently shows that around 95% of lower back pain is related to a weakness in the core stabilizing muscle.

It has also been found that with many of our clients, when they concentrate on using their core during exercises they feel the exercise targeting the correct muscle areas.

Many clients have also noticed that their back pain is immensely reduce and sometimes even eliminated.

Flexibility

Stretching is performed most effectively when the joints have been used and the muscles are warm.

We do not encourage bouncing through the stretch and forcing any movement into painful or uncomfortable positions, as this can be even more detrimental than not stretching at all.

Amanda Percy, Director of Exact Physiology

We use a variety of safe and effective stretching modes that will get you ready for recreational activities, competitive sports or give you the necessary flexibility you need in your a busy lifestyle.

Cross Training

Cross-training can be defined as:

The simultaneous training for two or more sports of the use of multiple modes of training to enhance performance in one particular sport.

Cross-training is an effective way to condition different muscle groups. You will develop a new set of skills, and reduce the levels of boredom and frustration that come with completing the same routine for months on end.

It also allows you to vary the stress that is placed on specific muscles and even the cardiovascular system.

Periodisation

Periodization is the systematic planning of one’s athletic or physical training, with the aim to achieve the best possible performance.

It involves the planned manipulation of training variables in order to maximize one’s training adaptations. This will also prevent the possible onset of overtraining syndrome.

Conclusion

You should not do the exact same workout day in and day out as this is a recipe for failure.

Your recipe for success, however, begins with a thorough assessment and consultation with one of our Accredited Exercise Physiologists.

The reason for this is that they will be able to devise a program that will:

  • include variety
  • cycle how hard you work and for how long over specific time periods.

This will ensure top results and avoid injury and/or burnout.

What this means is you have a tailored program, from an accredited professional, who’s there to help you succeed.

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