Improving your health and physical fitness is a lifelong goal for many people. Studies have shown how exercise benefits the body in so many different ways from reducing stress to strengthening muscles, they are good for all ages. Exercise also improves your mental health and makes you feel better about yourself too. There are many benefits of working out but what can be the hardest part is finding something to do at the gym that you are going to stick to This article will explain the different types of fitness training.
Stretching
Before working out there are a few things you should do to prepare for the workout. This is called an active warm up and involves a combination of jogging, walking, jumping, or anything else that gets your heart rate up to create blood flow and get your body prepared for the activity ahead. Stretching can also be done after a workout if needed. It is best to stretch before working out which will help improve the mobility of your joints which will also reduce injuries by helping prevent muscle strains and strains on ligaments. Here are some things you can do to get a good warm up:
- Jogging – walk at a normal pace for about 5 minutes and then jog for 5 minutes slowly with proper form. If jogging isn’t your thing then you can walk at the same pace for 3 minutes then give one hard sprint for 1 minute.
- Walking – Walk at normal pace to warm up, then walk fast so that you are able to easily talk but continue to talk about your workout program. Then repeat the process until it feels easy. Warming up should take around 30 minutes.
Weight training
The first steps in working out without equipment is the weight training itself. Weight training is great for toning muscles, increasing muscle mass and strength, and building a better body shape. A workout program without equipment will not help you build muscle either so you need to have an effective weight training plan. This is called progressive resistance training, it means that you will gradually work your way up in weights and as long as you follow the exercises properly you will see results. To do this there are several different exercises that can be done:
Circuit Training
Circuits can be used for increasing cardio endurance which becomes more important if your gym doesn’t have equipment to use specifically for cardio workouts such as treadmills or elliptical machines. This workout involves doing a set of exercises for a certain amount of time. The movements can be done in any order with rest breaks in between each one. For example, run on the treadmill for 1 minute then do a set of push ups, then repeat until you have done your total workout time to finish the circuit. Then you can do another set and then finish the circuit with another type of exercise like running again or doing more push ups or sit ups.
Tabata Training
Tabata training is an interval training method which involves exercising hard for 20 seconds and resting 10 seconds after each activity which is repeated for 8 rounds total. This method is very effective because your body will have a lot of time to recover from the intense exercise.
Repetition Training
This is another kind of circuit training where instead of doing high intensity exercise for a short amount of time you repeat the activity with slight variations to do repetitions and work up to more reps each time. For example, if you are on the treadmill running then keep running but change the incline or increase your speed so that you can do more sets with more repetitions. This kind of training is also good for people who don’t like high intensity exercise because it allows them to take breaks and still get in their full workout without having to stop completely in between each set.
Cardio training
The most effective way to get fit and improve your endurance is by doing cardio workouts. The most common form of cardio training is running or jogging but other methods include swimming, biking, jumping rope, and many more. Doing cardio exercises will improve your muscle tone and your weight loss goals because you will be using up calories that you consume throughout the day. These workouts also help improve your cardiovascular system which will lower your risk of heart disease and increase the amount of oxygen that can get to your muscles during a workout so they can work harder for longer periods of time.
Which ones is right for you? Well, my question back to you would be which one do you like and are you going to do? Is there a mix of a few options that works best for you? Try them all and see which one you like the best. The most effective workouts combine weight training exercises, cardio activity, and stretching for a whole body routine. There are many different types of exercise and each has something for everyone so try them all over a period of time to discover what your best workout is, it’s worth it! Weight training can be done anywhere that you have freedom to move around. If you are at home then you can do the exercises there which can be fun and helpful as well. I hope that this article helped with finding the most effective way to get fit even if you don’t have equipment at home.
