- Strength Training
- Core Work
- Balance Training
Wondering which workout you should do today? Get some ideas from this blog post, which covers the different types of workouts you can do to stay fit and healthy.
Cardio is a great type of exercise you can do to burn calories and get your heart-rate up. Cardio can also help with improving your heart health, lowering your blood pressure, and even improving your mood. There are a variety of cardio exercises that you can choose from. Whether you’re looking for an intense HIIT workout or a relaxing walk, there is an option for you. Let’s explore the different types of cardio workouts and how you can incorporate them into your daily routine.
High-Intensity Interval Training (HIIT)
High-intensity interval training (HIIT) is a form of cardio where you alternate between short periods of vigorous exercise and short periods of low-intensity activity, or rest. HIIT can be done with any type of work out including running, cardio machines, weights, bodyweight exercises, and more. It is an incredibly effective and efficient way to burn fat and improve endurance while boosting metabolism throughout the day.
HIIT works by challenging your heart to respond to higher intensity bursts than it’s accustomed to during steady-state cardio exercises such as jogging or cycling. This method helps you use both aerobic energies (oxygen) and anaerobic energy (glucose) for fuel which is why it burns fat so successfully. You also get a hefty metabolic boost after your HIIT session as your body has to work hard for hours afterwards in order to return itself back to pre-workout status.
The benefits of HIIT include increased energy expenditure post workout due to the so called ‘afterburn effect’, improved muscle tone, better heart health because of improved aerobic capacity, enhanced fat burning potential due to its intensity level compared to that of other types of exercises as well as improved coordination. Some great HIIT workouts include burpees, mountaineers , jump squats, plank jacks , rowing machine sprints and more traditional running sprints intervals on a treadmill or in nature.
Low-impact cardio workouts involve exercise movements that minimize the impact placed on the joints. Such exercise activities are ideal for those with physical limitations, joint or muscle pain, or have recently suffered from an injury. Low-impact cardio activities can help improve cardiovascular fitness without straining any joint structures or causing further discomfort.
Examples of low-impact cardio workouts include walking (briskly or at a leisurely pace), jogging on an indoor track, swimming laps in pool, biking (indoor stationary bike or outdoors), shallow water aerobics, step aerobics in a pool and running on a treadmill. All of these activities provide cardiovascular benefits while reducing potential damage to bones and joints due to sudden shifts in weight distribution and rapid movements that occur when doing more physically demanding exercises such as jump roping, running track sprints and power lifting.
In addition to low-impact cardio exercise activities being beneficial to those with physical limitations, they are also highly recommended for individuals who are exercising after having been sedentary for an extended period of time. Before beginning any sort of new exercise program, it is important to consult with your physician should any questions and/or health concerns arise.
Steady-state cardio, also known as “long slow distance” or LSD, typically involves sustained activity performed at moderate intensity for long periods of time. During steady-state cardio, you maintain the same pace and intensity over an extended period of time. Typical activities include walking, running, biking, and swimming. Steady-state cardio is often recommended for beginners who are new to exercise because it is low-impact and can be done at your own pace.
Steady-state cardio has several benefits. It can lower blood pressure and cholesterol levels, help with weight management, reduce stress and anxiety levels, improve heart health and circulation, increase endurance levels, and more. Steady-state cardio is also a great way to boost your energy levels if you feel tired during the day or if you find yourself getting easily fatigued from exercise. In addition to improving physical health and endurance levels, steady state cardio can also help to improve mental clarity by releasing endorphins into your bloodstream which have been found to have a calming effect on the body and mind.
Strength training is an excellent way to build muscle and increase your overall physical fitness. It can help you improve your overall strength and power, as well as improve your posture and coordination. Strength training can also help you reduce body fat and improve body composition. Let’s take a closer look at the benefits of strength training and which workouts might be best for you.
Free weights, such as dumbbells, kettlebells and weight plates, provide a great opportunity for strength training. They come in a variety of weights enabling you to increase the intensity of your exercise as you progress. Free weights are also relatively affordable and easy to store in a home gym or garage.
When performed correctly, free weight exercises create tension on a specific group of muscles while simultaneously putting the body on unstable ground. This combination triggers communication between the muscles which helps achieve greater health benefits. Benefits include improved balance and coordination, joint protection and increased muscular strength.
The most common free weight exercises focus on compound movements because they use multiple large muscle groups at once which produce greater power over bigger ranges of motion.Examples of free weight exercises include:
-Bent over rows
Additionally, shoulder shrugs and lat pull downs should be included in any routine that targets upper body muscles since these help build muscle mass and tone arms more efficiently than smaller isolated movements like bicep curls or tricep extensions.
Bodyweight exercises are a great way to build strength and muscle, as well as improve overall physical fitness. They involve using the weight of your own body for resistance, rather than additional resistance from weights or other gym equipment. While bodyweight exercises are considered low-impact and relatively simple, they can still offer an intense workout if performed correctly. Popular bodyweight exercises include squats, lunges, push-ups, crunches, pull-ups/chin-ups, planks and burpees.
Some people prefer bodyweight training because it’s portable and convenient; other people may find it more enjoyable than traditional weight-lifting exercises. One of the major benefits is that you can do them almost anywhere—at home in your living room or outside on a park bench—with no additional equipment required! Other advantages include not needing to coordinate time spent in the gym with your schedule; developing flexibility; improved coordination; and gaining strength without acquiring large amounts of bulk muscle mass.
When training with just bodyweight exercises alone (no weights or machines), you will need to do multiple repetitions per set to build strength. To begin with however, aim for one set of 10 repetitions per exercise performed at an intensity level appropriate for your fitness level. Performing 3 sets of 10 reps is often recommended to help build both muscular endurance and power, while 4 sets of 10 reps plus some cardiovascular activity may be necessary for someone looking to achieve significant aerobic benefits from their workout session. Bodyweight exercises are a fantastic way to stay fit regardless of age or physical condition, so let’s get started!
Resistance training is an effective way to build muscle and strength. Resistance training — sometimes referred to as strength or weight training — works your body’s major muscle groups and includes exercises that use free weights, weight machines, elastic tubing and your own body weight.
Training with resistance, or lifting weights, can be performed two to four times a week. The most important factor in the development of strength is how much effort you put in during each workout. When starting out with resistance training, it is important to keep intensity in mind and gradually increase the duration and intensity over time as your muscles become accustomed to the activity.
There are many types of resistance exercises that can be done with little or no equipment. Bodyweight exercises include pushups, sit-ups; pull-ups; squats; lunges; jump squats; burpees; jumping jacks; planks; single leg step-ups and forearm side raises. Weighted resistance exercises use dumbbells, kettlebells or barbells for a greater load when performing muscular contractions such as overhead presses, lateral raises, bent-over rows and Romanian deadlifts.
Using flexible bands for adding resistance is a great way for beginners to add resistance safely without using heavy weights. This type of exercise adds progressive tension which increases the difficulty level at every stage throughout the range of motion of the exercise allowing for maximum muscular contraction on both the positive (lift) and negative (lower) parts of each exercise motion. The bands also provide stability at multiple angles which helps increase strength stability versus only doing static workouts such as those done with barbells or dumbbells alone.
Stretching is an essential part of any workout routine and can help you prevent injury and improve your flexibility. When stretching, you should be careful not to overstretch or hold a stretch for too long as this can cause injury. Stretching can also increase blood flow and circulation, improve balance, and reduce muscle soreness after a workout. Let’s take a look at some of the best stretching exercises to help you get your workout started.
Static stretching is a great option for beginning exercisers and people who would like to increase their flexibility. It involves slowly stretching a muscle until you feel a slight tension, then holding it for around 15-30 seconds before releasing the stretch. Static stretching is very effective for increasing flexibility and range of motion in your joints, especially when done regularly over time.
Some examples of static stretches include: the seated toe touch, lateral lunges, chair pose stretch, cobra pose stretch and standing quadriceps stretch. It’s important to not push too hard during static stretching as this can lead to injury or discomfort, especially if your muscles are still cold. For best results , begin each workout with some light activity such as walking or jogging to warm up your muscles before doing any static stretches. Remember to take deep breaths throughout and come out of any stretching slowly not quickly!
Dynamic stretching is a form of active exercise where you perform exaggerated movements while focusing on the muscle you are stretching. Dynamic stretching helps reduce the risk of injury by gradually warming up muscles and improving range of motion, flexibility, coordination and balance. This type of exercise should not be done during a workout as it can lead to injury if done with too much intensity.
The key to dynamic stretching is to make sure you don’t stretch any muscles too far or strain yourself – the goal is to maintain relaxed movements. Examples of dynamic stretches include hip circles, arm circles, torso twists, leg swings and high kicks. These can all be used before or after an exercise session to increase flexibility and decrease muscle tightness. It’s important to allow adequate time for dynamic stretches so that your muscles get warmed up properly and are ready for the energy output of an intense workout routine.
Foam rolling is a form of self-myofascial release, or self-massage, where you use a foam roller, lacrosse ball or any other type of roller to relieve trigger points and tightness in your muscles. It can help to reduce muscle tension, improve posture and mobility and increase blood flow for better performance and recovery. It’s a great addition to any workout program as it focuses on maintaining healthy muscles.
When foam rolling, you roll over the targeted muscle group for approximately 30 to 60 seconds at a time. This helps to break up tightness and trigger points that can develop in the muscle tissue over time due to lack of activity or improper movement patterns. As with stretching it’s important not to overextend: take your time throughout the roll so that you don’t cause yourself more harm than good.
Foam rolling is particularly effective in areas such as the IT band (the line running down the lateral side of your legs), lower back and quads. By doing this regularly, you can help increase circulation in these areas as well as provide yourself with an overall sense of wellbeing. When done correctly, foam rolling can be an extremely beneficial form of bodywork that has both physical and mental benefits.
Doing core workouts can be a great way to build strength and stability in your body. Core workouts focus on strengthening the muscles that support your spine, including those in your abs, lower back and hips. Training these muscles can help protect your back, improve your posture, and even help you move better during sports and other activities. Let’s look at the different core workouts you can do and which one is best for your fitness goals.
Planks are a staple core exercise that are great for developing core strength, balance and stability. They primarily target the abdominal muscles, but also work the upper and lower body. Planks should be included in any regular workout routine looking to build a strong and healthy core.
Planks can be performed in four different variations depending on your fitness level: high plank, low plank, side plank and reverse plank.
High plank: On an exercise mat or other flat surface, begin by lying on your stomach with your hands directly below your shoulders as if you were going to do a push-up. Engage the midsection by tightening the abs and pressing your feet slightly into the ground while straightening your arms to raise yourself onto your toes. Hold this position for 15-20 seconds while keeping hips still and parallel to the ground. This is a high plank — keep good form throughout!
Low plank: The low version of this move requires less strength than its higher version but still uses many of the same principles. With elbows directly under shoulders, hold yourself up from either a flat or elevated surface using forearms only rather than hands-and-feet like in the high plank variation. Keep hips still (no rocking!) parallel to ground with reasonable form for 15-20 seconds per set.
Side Plank: Now that you’ve mastered both planks from their respective planes (high/low), let’s take it one step further with side planks! This version works many more muscles surrounding both sides of core/waistline such as obliques so don’t skip this one! Start off lying sideways lengthwise along an exercise mat or solid surface with forearm underneath shoulder used as base point!! Align legs (top extending upwards) slightly wider than hips while pressing each elbow/forearm firmly into holding plain/surface engaging omni side of waist! Press feet together so heels are touching one another supporting top leg!!! Use obliques / upper body strength activating fire within trunk without letting pelvis drop for 15–20 seconds ??? Note: Place hip at 90 degrees angle upon descent & rise again creating stronger motion towards sky mimicking stacking bricks like wall ???
Reverse Plank: Everyone should try this last different take on planks provided they understand fundamental steps toward performing snap worthy bridge pose!! Start out seated comfortably upon floor cross legged placing palms firmly down by each butt cheek BELOW YOUR HIPS!!! Engaging glutes and midsection press entire upper body away from floor challenge obliques firing STABLE spidey senses provolizing ABOVE GROUND making Your chest stay next towards sky arching spine out? ? holding position 10–15 sec per repetition ALWAYS maintaining correct muscle group specific straining structure !!!
Crunches are a type of core exercise that help you to strengthen and tone your abdominal muscles. This exercise targets both the rectus abdominis muscle, which runs along the front of your belly and assists in movements such as sitting up or arching your back, and the transverse abdominis, which lies deep within the abdomen. Crunches involve flexing your abdominal muscles so that your shoulders lift off the ground. Depending on how you execute the exercise, crunches can also work your glutes, hips, and lower back muscles.
When performing crunches for core strength, begin lying flat on your back with feet on the ground. Your legs should be bent at a 90-degree angle with knees together or slightly wider apart for additional support if necessary. Place hands lightly behind ears or across chest, ensuring elbows remain opened wide to allow for extension of each rep. As you inhale deeply and steadily exhale, initiate movement by lifting head slightly before engaging abdominals and lifting shoulders no more than three inches off surface while pressing neck into chest; pause in this position before slowly lowering back down to starting point as you inhale deeply once more to complete one rep. Start with 1-3 sets of 15 reps with a rest interval period between sets as needed; gradually increase reps per spot until 12-15 becomes achievable while maintaining proper form throughout each motion (no jerking).
Bridges are considered core exercises that will help to build strength in your back, glutes and hip area while challenging the abdominals to keep you stable when you move. There are several types of bridges you can do, each providing different levels of difficulty and intensity. You may begin by doing a simple bridge exercise while on the floor or perhaps a straight-legged bridge to target your posterior chain muscles. As you become more comfortable, consider adding some dynamic movements such as bridge marches for added intensity and challenge.
To do a basic bridge: Begin lying on your back with both knees bent and feet flat on the floor. Lift your hips off the floor until your body is in one long line from shoulder to knee with your arms along side of your body. Squeeze at the top for four counts, then lower down for four counts before starting again for 10-12 repetitions before resting. Complete three sets total with a 30-second rest between each set.
To add some intensity with a straight-legged bridge: Start in the same position as you did with the basic bridge but keep one leg straight while lifting and lowering through each sequence. Make sure to switch legs after 10-12 reps on each leg before completing all three sets.
Bridge marches are an excellent dynamic exercise that will challenge you muscular endurance as well as target multiple muscle groups at once. To do this exercise: Begin by assuming the same starting position as previously described but lift one foot off of floor and march it towards ceiling 4 times then alternate feet until 10-12 extensions have been done on each leg before resting or completing three sets total like other exercises suggested here today!
Balance training is an important part of any workout routine, as it can help to improve your overall coordination, posture, and stability. Balance training can involve activities such as standing on one leg, doing exercises with straps, and using balance boards. Balance training can provide a great challenge, as well as being a great way to add variety to your workout routine. In this section, we will look at how to properly incorporate balance training into your fitness regimen.
Single-Leg Balance Exercises
Single-leg balance exercises are a great way to develop stability and strength in the muscles surrounding the ankle, hip and knee joints. These exercises focus on strength, balance, dynamic stability and proprioception. Single-leg balance exercises can help build core strength, reduce injury risk and improve sports performance.
Common single leg balance exercises may include standing on one leg with your eyes open or closed, single-leg squats or step ups onto a box, single-leg hops over an obstacle and single-leg lateral jumps from side to side over a line. Balance is often improved faster by performing basic variations of unilateral exercises for several weeks before moving onto more challenging variations. Once these basic skills are established gradually increasing complexity can improve results as well as adding variation to training programs.
Unilateral stance elements may also be incorporated into multi-joint movements such as lunges or squats while changing foot position slowly during the entire range of motion of movement patterns creates an added challenge with stability benefits. Adding instability elements such as a foam rollers or gym bags while performing the same unilateral exercises will increase the challenge even more while creating reactive postural control necessary for many sports specific maneuvers.
Balance Board Exercises
When it comes to balance workouts, a simple balance board is a great tool to immediately increase difficulty while standing or performing various movements with one leg. For the most part, the muscles being used in these exercises are the same muscles you would use when standing on one leg or shifting your weight from side to side. These exercises will help you build strength and endurance in your legs and core muscles, as well as upgrade your coordination and reaction time.
Before attempting any single-leg or balancing exercises on a board, make sure your feet and ankles are well supported in order to efficiently focus on building stability. Start slow with just a few minutes of practice to become accustomed to the equipment, then gradually build from there. Below are 8 simple balance board exercises that can kickstart any workout routine:
-Alternating Step Push Ups: Place hands slightly wider than shoulder width and step onto the balance board in an alternating pattern with each push up rep.
-Lateral Lunges: Start in an upright position with feet about hip width apart on the board, maintain a straight back and tight chest as you shift your weight onto one foot at a time.
-Rocking Plank: Begin plank positon lying on forearms instead of hands. Tip body forward until assume a “V” shape then roll backward until body rests completely flat again.
-Side Balance Reach Throughs: Start by standing with feet placed evenly at each end of balance board heel to toes then lunge sideways onto right foot while right arm reaches up towards ceiling then switch sides repeating once more on each side for desired number of reps.
-Quarter Squat Balancing Jumps: Stand tall with feet together at midpoint of board while hinging forward into a quarter squat jump then switching each foot from side-to-side once both feet lightly return back down flat onto surface area of balance device before immediately jumping again for desired number repetitions.
-Lying Leg Lift Circles (Right & Left): Lie faceup with heels placed firmly against centerboard allowing both legs alternate lifting outward initially extending foot straight outwards as if pointing towards ceiling before moving into circular pattern around outside endpoints lifting one leg clockwise/counterclockwise for roughly 8 reps each side respectively per set.
-Sprinter Lunges (Forward & Backward): Begin in split stance position straddling centerpoint’s rear edge while lunging forward/backward switching legs making sure back knee remains bent keeping front shin perpendicular floor while maintaining full control during entire movement pattern across entire surface area minimizing risk potentially tipping over.
-Calf Raises off Balance Board Edge (Both Feet & Single Leg): Stand careful not allowing feet slide past outer perimeter edge facing lengthwarts similar standard calf raise using both feet respectively before further progressing utilizing single leg variation really targeting calves engaging respective specific stabilizer muscles.
Agility drills are an essential component of any effective balance training regimen. Designed to improve coordination, agility drills can help you develop greater control over the way your body moves when faced with constant change. Such drills may involve running through cones, hopping from one foot to the other in a particular pattern, or walking on a balance beam. Unlike traditional strength training exercises that focus on building specific muscles, agility drills involve all major muscle groups in order to develop overall enhanced physical performance.
Good agility exercises include:
-Speed ladder drills: A speed ladder typically consists of flat rungs that are placed close together on the ground, and require you to hop around them quickly without stepping on them.
-Side shuffles: This drill requires you to move quickly side-to-side while keeping your torso facing forward at all times.
-Cone sprints: A cone sprint involves running around cones set in variously shaped patterns (such as zigzags or circles). You must navigate quickly and accurately around each cone without deviating too much from its designated spot.
-“Challenge line” drill: This drill is similar to a speed ladder but involves more stops and changes in direction than its laddered counterpart. It also usually involves some element of memorization of where objects should be placed so that your movements will flow naturally as you complete the drill with practice.
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