What are the different types of interval training called?

The hour has come when the desire to get your body in order and start playing sports requires specific actions from you. All you have to do is decide which types of fitness will suit you best.

Fitness (fit, English, to be in compliance or in good shape) is a set of different types of non-Olympic sports and physical development systems. They do it to change body weight and shape, maintain or improve physical performance. In addition, each area of fitness has its own tricks and dietary programs that allow you to quickly achieve the desired result. It will be easier to choose an activity that suits your liking and in accordance with your goal if you know what types of fitness there are.

Who is suitable for strength programs?

Classic male and female bodybuilding (bodybuilding) is slowly losing popularity. The prospect of strongly building muscles, but losing health at the same time, is repulsive, because without anabolic steroids this cannot be done. But still, if you really want to “sculpt” an athletic figure, try the following types of fitness:

natural bodybuilding - training without the use of any doping;
body fitness - all pharmacology is acceptable, but not required, since the main goal of the classes is to “build” a body with harmonious proportions, but without too bulky muscles;
women's fitness bikini - forms a beautiful athletic body, but without obvious muscle relief (feature of the direction: in addition to strength training, regular cardio exercises are also used);
male beach or men's physicist - helps to form an aesthetic physique with an emphasis on the harmonious proportions of a wide back, shoulder girdle and narrow waist, while the use of hormonal drugs is not allowed.

Do you want to become the owner of not “puffy” muscles, like those of bodybuilders, but voluminous and strong muscles? We advise you to pay attention to men's and women's powerlifting. This sport is similar to weightlifting. By the way, those who want can take part in competitions of various levels. Powerlifting is included in the program of the World and Paralympic Games. Participants are divided not only into weight categories, but also into age categories. At competitions, powerlifting with a barbell is performed in the following disciplines: bench press on a horizontal bench, deadlift, squat with an apparatus on the shoulders.

Weight loss series - drop sets

Always when performing a series of exercises, you start with a certain load, it can be free or weight-load on a machine or machine.
It is necessary to perform a series of exercises until compliance with the exercise technique is no longer possible. Your next step is to reduce (reset) the weight of the load by a quarter of the original, repeat the exercise to the limit. This is what a “classic” drop set looks like. You can reduce the load weight by another quarter - this is a triple drop set. You can repeat reducing the load again - in this case, you will already be performing a quadruple drop set.

There is the concept of a progressive drop set; during its implementation, the first series of exercises is performed as a warm-up. This is followed by a regular drop set with a preliminary increase in load weight. After a short break, increase the load weight again and perform a triple drop set. And the final quadruple drop set is performed with another increase in load.

Professional trainer Charles Poliquin offers his own interpretation of drop sets, which he uses during arm training. First, perform one repetition with a barbell set to the heaviest weight that the bodybuilder can lift. Take a break for 10-15 seconds, reduce the load by 3-5% and perform one repetition. Repeat the break for 10-15 seconds and again reduce the weight of the load by 3-5% and again do one repetition.

The total number of repetitions should be between 5 and 8. Take a long break for 3-5 minutes and repeat the drop set from the beginning.

What does aerobic training provide?

If you want to lose weight, increase your endurance, gain toned muscles, prefer dynamic loads and don’t like working with heavy weights, look for something you like among aerobic types of fitness. This category includes:

Step aerobics. The training consists of learning and then long repetition of 2-3 sets of movements with climbing to a special individual elevation - a step platform. Its height is selected taking into account your physical condition. There are 11 basic steps in total. After mastering them, they begin more complex movements - “mambo”, turns and “stomping”.
Fitball aerobics. Exercises using large and small balls will strengthen all muscle groups, slightly increase flexibility and range of motion in joints, improve posture, and restore ease of gait.
Pump aerobics. In this type of training you will have to “dance” with a special mini-barbell. You won't get bored here - you will need to keep the pace high. Suitable for people in excellent physical shape.
Cycling. An alternative to rowing or running machines. Groups of athletes are formed depending on the purpose of training - losing weight, pumping muscles, increasing endurance. An exercise bike session lasts 40-60 minutes and is performed to music. Driving on a flat surface alternates with ups and downs, working pace with finishing accelerations, etc. The instructor, sitting on his exercise bike facing the group, demonstrates the necessary actions. Behind him there is a screen showing synchronized video footage filmed on real racing tracks.
BOSU. This direction will help improve coordination and balance. The exercises are performed on a special simulator - the BOSU-balance hemisphere, and its position is constantly changing (convex up or down). Athletes who need rehabilitation after severe leg injuries or concussions often sign up for such classes.
Nordic walking. A type of cardio exercise that does not require a gym. There are 2 directions - sports and health. Classes are held in any weather, all year round, both individually and in groups. For training you need special poles. This type of fitness is valued because the poles additionally include the shoulder girdle in the work, which allows you to significantly increase energy costs with a slight increase in the load on the heart, blood vessels and lungs.
Water aerobics. Recommended for weakened people with poor posture, hernias, varicose veins and thrombosis of the lower extremities. In addition to losing weight, while performing gymnastic and dance exercises, standing chest- or waist-deep in water, the functioning of the cardiovascular and pulmonary systems improves, the tone of muscles, blood vessels and skin increases, the psycho-emotional background is normalized, and the body is hardened.

Why do you need interval training?

Well, you probably already understood the first thing - this is a way to quickly burn subcutaneous fat. The second is express preparation for heavy physical activity (competitions) in a couple of weeks. The third is a way to overcome stagnation, stimulating your body or the usual variety.

The benefits of such training include preparing the body for both strength and endurance loads.

But there is one “BUT!” Such training cannot be used for too long. The best option is 2–3 weeks of such training. These time frames are due to the fact that interval cardio training is a lot of stress for the body.

During use, the body uses its reserves, burning fat, strengthening itself and improving its qualities. But abuse is fraught with health problems and mass weakness. So be sure to keep an eye on this, dear readers.

Will dance forms of fitness help you lose weight?

Among the popular types of dance fitness are the well-known rhythmic gymnastics, shaping, strip plastic, belly dancing, as well as the newfangled Zumba and body ballet. Zumba fitness is an aerobics exercise based on movements from salsa, cumbia and reggaeton. Body ballet is adapted versions of choreographic steps combined with stretching exercises and dynamic performance of simple yoga asanas.

Dance fitness is suitable for women who want to maintain their physical condition. It will help relieve stress and allow you to behave gracefully and relaxed.

Features of performing a drop superset

The combination of drop sets and supersets is quite complex.
During a superset, the load weight is reduced with each subsequent exercise by 15–25%. The breaks between sets are 10–15 seconds, then the superset is repeated. Thus, perform the superset three times. Then take a break for 2-3 minutes and, if necessary, repeat this drop set one more time.

Body&Mind systems and gymnastics directions

The main focus of these types of fitness is to increase muscle tone and the ability to concentrate, improve the functioning of the respiratory system, increase flexibility, coordination, balance and agility, achieve harmony of a developed body and a calm mind.

This includes the following types of fitness:

stretching - highly specialized exercises for stretching muscles, ligaments, tendons and increasing the range of motion in the joints and back;
Pilates - sets of exercises from yoga asanas, gymnastic exercises and tai chi movements, which are performed in combination with a special breathing technique;
callanetics - a combination of hatha yoga asanas, where static muscle tension alternates with stretching;
aerial yoga (aerial or anti-gravity yoga) - yoga poses and gymnastic movements performed in the air on special canvas suspensions;
fitness qigong - an adapted compilation of oriental health-improving gymnastics movements;
pole-dance - gymnastics on a strip pole;
bodyflex - a set of breathing exercises performed in “stretched” body positions.

If you are serious about getting your body and spirit in order, look for it, try it! You will definitely find suitable types of fitness or several types of fitness, and competent and attentive mentors will help you achieve the desired result as quickly as possible.

Performing a reverse drop set

The reverse drop set is very similar to the triple drop set, in which the weight of the load is halved in one approach.
Their only difference is that in the first, the load increases when moving to the next series of exercises, and in the second, it decreases. A reverse drop set is performed like this. The first series of exercises is performed with a light load, and the number of repetitions reaches 20–30; take a break for 10–15 seconds. Next, perform a series of the same exercise, increasing the load and reducing the number of repetitions to 6–8 times. Repeat the break for 10–15 seconds. Perform the final series of exercises with maximum load and reducing the number of repetitions to 1–3 times.

Triple reverse drop sets are considered optimal for the calf muscle group, but at the same time they can be used to train any muscle group. This type of series has less effect when training the muscle groups of the chest and back.