Health and Fitness - Tips & Training | Free Online Course | Alison

Health and Fitness - Running Tips, Swimming and Strength Training - Revised

Learn how performing running, swimming and strength training greatly improves health and fitness levels.

Free Course
This free online health and fitness course will teach you how running, swimming and strength training exercises will greatly improve your physical fitness. Problems with sedentary lifestlyes and increasing obesity levels are of major concern to many people. The course shows you how to perform a range of exercises, and provides a range of workout routines for you to practice. Start this free online course today and start improving your health.





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In this course, you will learn how performing running, swimming and strength training will improve physical fitness. You will study different running workouts designed to maximize aerobic potential and develop endurance. You will learn how appropriate track and terrain training increases performance, and how sprint and hill running improves distance, time and maximum speed. The course informs you about choosing and using appropriate running gear, and you will learn about different running surfaces and about the importance of running form or gait.

Swimming is excellent exercise for overall fitness, aerobic endurance, power, strength and flexibility. You will compare the benefits of open-water versus pool swimming and learn why wet suits, fins and other swimming gear is worn. There are a range of interval workouts presented, with details on work-rest ratios, pace, distance and repetition, for aerobic and anaerobic training sessions.

The course then introduces you to the principles of muscle strength and endurance training, through the use of weight equipment. Optimal physical fitness requires muscles of the upper and lower body to be developed in a balanced way. The course informs you how to perform strength training exercises that develop full body muscular balance. You will examine warm-up and cool-down exercises and how to avoid common injuries, and you will learn about the importance of diet, nutrition and hydration before and after exercise. Start this course today and gain the knowledge and skills to greatly improve your physical fitness and well-being.

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Learning Outcomes

Having completed this course you will be able to:

  • Describe the features of suitable running shoes
  • Discuss suitable running surfaces and which ones to avoid
  • Explain the importance of warming up and cooling down before and after working out
  • Summarize effective strategies that help build running distance and speed
  • List precautions to be taken when running in various environmental conditions
  • Explain the benefits of swimming for the cardiovascular system
  • Outline the safety precautions that should be followed when swimming in open water
  • Discuss a range of swimming workouts that build health and fitness
  • Summarize techniques that can be used to ensure good swimming form
  • Explain the effect strength training can have on overall fitness, agility and stamina
  • Describe the difference between circuit weight training and split-routine training


All Alison courses are free to enrol, study and complete. To successfully complete this Certificate course and become an Alison Graduate, you need to achieve 80% or higher in each course assessment. Once you have completed this Certificate course, you have the option to acquire an official Certificate, which is a great way to share your achievement with the world. Your Alison Certificate is:

Ideal for sharing with potential employers - include it in your CV, professional social media profiles and job applications
An indication of your commitment to continuously learn, upskill and achieve high results
An incentive for you to continue empowering yourself through lifelong learning

Alison offers 3 types of Certificates for completed Certificate courses:

Digital Certificate - a downloadable Certificate in PDF format, immediately available to you when you complete your purchase
Certificate - a physical version of your officially branded and security-marked Certificate, posted to you with FREE shipping
Framed Certificate - a physical version of your officially branded and security-marked Certificate in a stylish frame, posted to you with FREE shipping

All Certificates are available to purchase through the Alison Shop. For more information on purchasing Alison Certificates, please visit our FAQs. If you decide not to purchase your Alison Certificate, you can still demonstrate your achievement by sharing your Learner Record or Learner Achievement Verification, both of which are accessible from your Dashboard. For more details on our Certificate pricing, please visit our Pricing Page.



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