Cardio Training

Cardiovascular fitness can be defined simply as your body's ability to get oxygen and blood to the muscles.
When you do physical activity and your pulse quickens and your breathing gets deeper, you are using your cardiovascular system.
• You can improve your cardiovascular system's efficiency through regular training.
• The short term used when referring to cardiovascular exercise is Cardio.
• Cardio training can involve both fast and slow twitch fibres; this depends on your ability and available time.
Cardio training will:
• Increase fitness levels, decreases resting heart rate and increases heart and blood volume
• Promotes the loss of body fat and calorie burning
• Helps in reducing blood pressure, and reduces the risk of heart attack and any coronary disease
• Helps in decrease clinical symptoms of anxiety, tension and depression
Different types of cardio training
• Hill Climb
• Running and walking at different intensities
• Bike riding
• Swimming
• Boxing (Aerobic/anaerobic)

Strength Training

Strength training is the use of resistance to muscular contraction to build the strength, anaerobic endurance and size of skeletal muscles. There are many different methods of strength training, the most common being the use of gravity or elastic/hydraulic forces to oppose muscle contraction.
When properly performed, strength training can provide significant functional benefits and improvement in overall health and well-being including increased bone, muscle, tendon and ligament strength and toughness, improved joint function, reduced potential for injury, increased bone density, a temporary increase in metabolism, improved cardiac function and elevated good cholesterol.
Strength training will:
• Maintain bone density and stability
• Strengthen ligaments and joints
• Improve posture
Strength training will not:
• Make females big and muscular
• Restrict your movement and reduce suppleness.
Different types of strength training
• Weight training
• Resistance training
• Isometric training
• Integrated training