How much and what kind of exercise do you need to achieve your goals?
Are you attempting to lose weight? Increase your muscle mass? Simply be a healthier person? All of these objectives necessitate careful preparation and a grasp of how various types of exercise affect the body. Since many people are diving headfirst into their fitness intentions this year, I’ve been requested to elaborate on what sorts of exercise and how much is required to achieve these objectives. I’ve given a quick description of the sorts of exercises I believe are most important in any exercise program, as well as how you may incorporate them into your own training plan, below.
The Different Types of Workouts
There are other types of cardiovascular exercise, but two should be included in your plan for the best results: high-intensity intervals and long-slow distance. The combination of these is critical for any training program.
This style of cardio consists of short bursts of high-intensity power followed by a time of rest. The goal is to raise your heart rate over what it would normally be during a lengthy run in order to overtrain your heart rate and body. These workouts are often less than 30 minutes long. The primary muscle fibers engaged in this sort of training are Type 2 fast-twitch fibers, which perform by using energy termed ATP produced by the mitochondria in the muscles. The anaerobic system, which produces ATP power, helps your body to burn fat for 24-48 hours after you stop your workout.
Long slow distance cardio is defined as any cardio conducted at a stable heart rate for 30 minutes or more. Type 1 slow-twitch fibers, which primarily consume oxygen, are the primary muscle type engaged during this workout. This sort of cardio burns fat during your workout, therefore it’s critical to accomplish at least 30 minutes at a heart rate in the fat-burning zone, which is 60-70 percent of your maximum heart rate.
In this scenario, strength training is referred to as resistance training. For something to be deemed resistance training, your body must be able to withstand an additional stressor. Consider weightlifting. The goal of your body is to fight the weight crushing you to the earth. Resistance training causes your muscles to break down and rebuild stronger than before, which is why it’s called strength training. Strength training is beneficial to bone, muscle, and cardiovascular health, but its claim to fame when included into a training regimen is the increase in your body’s metabolism, as muscle burns more calories at rest than fat.
This can be divided down into various forms, such as yoga, pilates, and barre. Flexibility is critical because it allows the muscles to move through their whole range of motion. Injury is more likely to develop when the body is unable to move through its entire range of motion.
So, how much of what should you do is the question. Since all of the above components should be included in an organized training plan, we must consider what goals each individual has, what fits into their schedule, and, most importantly, how their body heals.