When it comes to working out, there is an abundance of programs available to pick from that can assist an individual in reaching their fitness goals. Whether you are wanting to improve your cardiovascular health, increasing power, or focus on muscle mass, there is a program out there for you. Five major types of workout programs available are aerobic training, strength training, high-intensity interval training, plyometrics, and yoga. All of these programs incorporate something difference and cater to a wide range of fitness goers needs. Before choosing a workout program that is best for you, educate yourself on what each program entails and ask yourself what your fitness goals are.
Aerobic training is also referred to as a cardio exercise that elevates the heart and breathing rate usually for the desired minimum of 20 minutes to seek overall health improvement. This type of training can involve various activities, such as jogging, swimming, jumping rope, rowing, biking, and speed walking. Aerobic workout programs can result in weight loss and cardiovascular strengthening if performed regularly.
Next, strength training involves the use of some type of resistance mechanism, like free weights, to stimulate muscular contraction that fosters strength and growth in the size of muscles. This type of training can involve any weight of dumbbells or barbells, anywhere from 5 lbs. to 50 lbs. When starting a strength training workout program, it may be easiest to start with free weights dumbbells and then progress into dumbbells to get used to the control. Strength training programs involve exercises such as squats, deadlifts, bicep curls, and barbell rows.
Strength training programs can result in toned muscles and muscle growth if the individual is dedicated to the following a program.
High-Intensity Interval Training (or HIIT) involves incorporating low and high intervals to maximize calories and fat burning within a small period of time by increasing your aerobic endurance. An example of HIIT is running on a treadmill as fast as you can for 10-15 seconds and then walking for 30 seconds, repeating for a total of 20 minutes. The great thing about this type of program is that it does not need to involve any equipment if you do not have access to it.
Plyometrics is also referred to as “jump training” as it involves quick, powerful movements that drive your muscles to use maximum force at short intervals to increase speed-strength and build muscle. Plyometrics can involve using equipment such as boxes, dot mats, benches, or even weights.
Examples of some plyometrics exercises are barbell squat jumps, broad jumps, backward jumps, and a front box jump. A good place to start with this program is performing 4-8 reps for 3-6 sets depending on your training level.
Last, yoga is an effective program to achieve and improve mental, physical, and spiritual practice. Yoga involves hundreds of exercises with different levels, but if you are starting out then it may be essential to start with simple beginner exercises. For example, the tree pose, crow pose, and downward dog are all simple poses, to begin with. Yoga can help improve relaxation, back pain, arthritis, and improve muscle strength and tone. It can also be a great addition to another workout program as it is considered the low impact.
Before beginning any workout program, research as many types of programs as possible, outline your fitness and health goals, and then give one a try! There is something out there for everyone in the world of fitness.