Sustained, rhythmic training engaging large muscle groups.
Training volume: 5 sessions per week, 30-60 minutes each at moderate intensity; or 3 sessions per week, 20-60 minutes each at high intensity.
Training activities: Includes indoor/outdoor hiking, aquatic aerobics, indoor cycling, aerobic dance, low/high-intensity cardio, step aerobics, rowing machine.
2. Resistance Training
Resistance training utilizes equipment, weights, body weight, resistance bands, etc., to build muscle strength, power, endurance, and hypertrophy. Group classes typically focus on muscular endurance using submaximal training (2-4 sets of 10-25 repetitions).If you regularly practice endurance training but also want to increase absolute muscle strength, you should spend some time after the group class doing strength training (1-3 sets, 8-12 reps per set), as this type of training is often lacking in group classes.
Training Volume: Each major muscle group should be trained 2-3 times per week.
Endurance Training Programs: Includes toning exercises, Pilates, barre training, etc.
Strength Training Options: Group weightlifting, circuit training, TRX suspension training, etc.
3. Flexibility Training
Maintains normal joint range of motion. Static stretching, dynamic stretching, and PNF stretching all effectively increase flexibility.
Training Frequency: 2-3 times per week.
Training Programs: Yoga, stretching, foam rolling classes, etc.
4. Functional Training
Functional training encompasses balance, agility, coordination, and gait training. Its purpose is to enhance proprioception, thereby improving physical mobility. For older adults, it plays a role in preventing falls.
Training Frequency: 2-3 times per week.
Training Activities: Yoga, Tai Chi, Qigong, balance training, etc.