Anyone who wants to lose weight or get fitter needs to exercise on a regular basis. This is important because increased activity level helps in muscle development and conditioning. It is important to note that there are many types of exercises that a person can do when they want to improve their strength, physique, muscle mass or endurance. Knowing these exercises is the key to achieving long-lasting results. Ideally, fitness enthusiasts should consult a nutritionist and a personal trainer to ensure they get everything right as they commence their health and fitness program. Below are some of the most common types of exercises:
- Resistance Training
These are basically weight training exercises. They involve lifting, pushing or pulling weights. The most common examples are barbell curls, bench press, dumbbell curls, and the likes. They are meant to improve muscle strength and mass. When your muscle tissues are put under stress repeatedly, they will have to adapt. They do this by increasing the number of cells in the tissues, thereby increasing their size. The end result is increased muscle mass and strength. Ideally, weight training should be done at most thrice a week. This will give the muscles time to recover and grow. In addition to resting, proper nutrition is absolutely necessary. For starters, you should take enough proteins to ensure the muscles have sufficient amino acids for growth. Your diet should also have enough carbohydrates to ensure you have enough energy to power your muscles.
- Cardio Training
These are exercises that are done without any weights whatsoever. They are meant to work the heart muscles. There are many types of cardio exercises. The most popular is running or jogging. When you jog on a regular basis for several minutes at a time, you can be assured of having improved endurance and better cardiac health. Another common type of cardio exercise is cycling. Swimming and dancing are also incredibly popular and equally effective. To achieve the best results with your cardio exercises, be sure to include all of them in your workout routine. For instance, you can go to the gym on Monday for weight training then go cycling on Tuesday morning or afternoon. As you return to the gym on Wednesday, you should be planning your jogging route for the Thursday workout. By alternating between resistance training and cardio workouts, you will be able to achieve the best results as far as strength and conditioning are concerned.
- High-Intensity Interval Training
This is one of the best exercise routines known to man. It is best used with cardio workouts, such as swimming, cycling, and jogging. Basically, a person needs to exercise hard for a few minutes then rest for a few seconds before repeating the same exercise for a few more minutes and resting again. For instance, you can set aside 30 minutes in the morning for HIIT jogging. As you start the exercise, jog slowly for 5 minutes as you warm up the muscles and prepare them for the workout. After 5 minutes, sprint as hard as you can for 30 seconds and jog slowly for 5 minutes. Repeat the same cycle for 30 minutes. The results you obtain will be incredible.