Jumping obstacles is a type of aerobic training workout

Workout routine! Understanding 7 effective types with benefits and limits

Understanding  different types of workout routine  helps us to focus on our personal goals, to reach better results and also to experience training with a wider knowledge. Considering only one form of exercise might develop quickly some body strength features however, this might lead to neglect in the long term other important aspects related to body fitness which might cause body imbalance and increase healthy risks.

We could imagine our body like a car that doesn’t only require the engine to be on top condition but also other parts like oil, suspensions, tires etc. There are different benefits related to mixing up a workout routine like to push the body to adapt to a new challenge, burning more calories and to prevent boredom.

This article illustrates the main types of workout, their respective benefits and some limits. It aims to guide some beginners and also advanced trainers that might enhance their overall fitness level giving suggestions on how combine each training style to get the most benefits in terms of flexibility, strength, balance to keep your body on its proverbial toes.

Different types of workout routine

You might ask yourself what type of training should I do? It mostly depends on your choice and your type of goals however, as mentioned before, you should consider varying your training to get more benefits and avoid other complications.

1. Continuous training

Continuous training involves activities without rest intervals and it can be performed at low, moderate or high exercise intensities. Swimming, running, cycling or a combination of them can be included and a minimum of 20 minutes sub-maximal work should be considered.

It improves cardiovascular endurance improving also lung function as it uses large muscle groups allowing burning lots of calories even at easy intensity level.

Here is the formulas to calculate your minimum and maximum heart rate based on the age in a training session:

(220 – age) x 0.6= 60% minimum heart rate target

(220 – age) x 0.7= 70% maximum heart rate target



2. Fartlek

Fartlek is a continuous form of training which engages periods of fast running intermixed with periods of slower running.

It is different from the traditional interval training from the fact that the performer can change intensity and speed as he/she wishes. Fartlek allows you to switch different intervals to your workout and to modify time, distance and recovery periods.

It is effective for endurance training effective for speed training and easy for individual or group training. Each session should be at least 30 minutes two or three times weekly. It suits competitive athletes allowing them to work with both aerobic and anaerobic training.

The biggest disadvantage of fartlek is that it is easy for the athletes to skip the hard portions of training and is also difficult for coaches to monitor the progress from each session. It might be more painful if improperly performed and it require the performer to plan in advance time workout including repetitions and cool down times.

a typical training session at the gym


3. Interval training

Interval training is structured by a series of high intensity workout alternated by recovery periods of lower intensity activities. It can improve aerobic capacity and the heart muscle and extending the capacity to exercise for longer and intensively.

Interval training can give you lots of benefits like o reduce risks related to over training because the variation of the intensity during your workout. Even at a moderate intensity you are able burning plenty of calories because it improves your VO2 Max( maximum amount of oxygen your body can utilize during exercise) and anaerobic there sold.


4. Weight Training

Weight training is a type of workout routine which involves lifting or pushing weights for develop strength and endurance. Weight training is structured in reps and sets with specific recovery time between each completion. This type of training develops lean muscle mass, which can burn more calories than other type of tissue increasing also weight loss.

Weight training can also increase the bone density and reduce osteoporosis, improve posture, regulate insulin and lower inflammation. To more mention, it improves balance reducing the risk of falls and also the quality of a person sleep.

Beside all those benefits mentioned above we also need to consider some disadvantages that might arise if the trainee won’t follow some precautions. You should train your body knowing your limits and supervised by someone in case any worst happen. It is important to understand how to use the gym equipment to avoid getting injured; Don’t be shy to ask to your instructor if you are not sure.

Weight lifting can cause aches and pain from activities to enlarge muscle mass and badly programmed strength training like biceps, two headed etc., can cause structural balance problems. If flexibility exercises are not done along with weight lifting you can reduce elasticity of your muscle in the long term.



5. Plyometric training

Plyometric or jump training focuses on develop to move rapidly a muscle extension into a contraction. It can include a combination of jumps and squats, power skipping, alternate leg bounding and push-ups.

Plyometric exercises can increase speed, endurance and strength. Although Plyometric is practiced usually by well-trained athletes, it can also be used by people that want to keep them fit.

Plyometric exercises can be done easily anytime, anywhere and their can increase muscle strength and skills in any sport that involves running, jumping or kicking.

Plyometric workout  tones the body, improves the cardiovascular system and boost the metabolism.

The disadvantages of this type of training is the risk of injury caused by the repetitive jumping and bounding so it is important to not engage in plyometrics if you suffer from arthritis or joint problems.

It is recommended to allow a rest time from 48 to 64 hours between each session to prevent your body from injuries.

6.Circuit training

Circuit training is a form of training which involves enduring, resistance, intensive aerobics performed in a circuit.

Typical activities in a circuit include push-ups, bench press, back extensions, sit ups stomach crunch. Numerous studies have shown that circuit training is one of the best way to improve cardiovascular fitness and muscular endurance.

Circuit training can be beneficial also to improve your muscular strength, increase your blood circulation reduce risks of diseases in a way that can be done in a class setting and with group activities with fun. Circuits are usually easy to set up and their don’t need much space or equipment. They can be for specific tasks like to target some muscles or to improve individuals’ flexibility.

Although circuit training can be good for strength development it might be not optimal for developing muscle mass.

Some exercises might required appropriate facilities and equipment;  If you are not particularly fit you might risk to fatigue quickly and get injured. Always avoid overtaking your limits, remember “train but not strain!”


a typical exercise to strength lower side abs


7. Flexibility and core strength training

Flexibility training involves stretching exercises and joint movements to lengthen the muscles improving flexibility and core strength. Stretching improves flexibility and there are actually 3 types:

Static stretching – A target muscle is held in a stretch position for 15 – 60 seconds.

Dynamic stretching – It involves moving through in an out a position that length the muscle.

Active isolated stretching – The athlete completes a complete range of motion (holding the end point and then came back to the starting point and repeat).

Flexibility training can help to decrease stress, improve body movements and lead to a better posture.

One disadvantage of dynamic stretching is that if performed in a hurry the risk of injury can increase because of the incomplete proper motion of the muscles can cause sprain or tears.

The disadvantage of Active isolate stretching is that it keys muscles for a short period and if you stretch the muscle for long than few seconds, it can contract causing an injury.

stretching exercises in group

More details to follow

What has been discussed so far it is a brief introduction related to body fitness types however, It should be enough for now to better clarify the difference between commons type of training and how we can benefit from them. There is not better or worse types of workout routine as everything depends on our targets and preferences. It is important instead to train properly and also to not stick only with one choice. The basic suggestion is to alternate each type of training for each session to avoid injures and to enhance your fitness level.

I hope you have enjoyed this article please leave a comment or any suggestion related to this topic! Thank you

Please follow and like us:


  1. Good one here I am more into the interval training and the weigh training. I love body building as much as I love to take my breaks too within the process. This is actually a veery good one to see here because I always wondered if I was doing it right by not almost everytime getting into it. This is actually good to see here and thank you for sharing here with us all. 

  2. Wow, this is a very good one for you to share with me about the different types of body training and how it would be able to work for me too. I like the way you shared this information and I think the circuit training is one that I find quite hard for me to do but you’ve given me a sought of push that I need.

Leave a Reply

Your email address will not be published. Required fields are marked *