Improving your overall health and fitness levels can come in many forms. In fact, there are five different types of workouts that will be covered here that each cater to a certain discipline. Incorporating these workouts into your routine will result in weight loss if done correctly and consistently.
It is easy to fall in a routine and do the same workout every day. Although it is great that you are working out rather than not, you are not utilizing your time effectively if only doing one discipline. An example would be people who only go to the gym to lift weights and completely leave out any cardiovascular training, and vice versa. Each workout may yield different results from the other which is a great way to achieve an overall balanced healthy body rather than an unbalanced one.
Benefit of Different Types of Workouts for Different Results
The benefits of utilizing these popular workouts are immense. This is especially the case for those who are only utilizing one discipline of workouts and for those that have not started working out yet and are inquiring to learn how to lose weight. If you are already performing many of these workouts, then I encourage you to read on for any new ideas to add to your fitness routine.
As I mentioned above, utilizing only one workout promotes complacency and decreases your chances of losing weight fast. Furthermore, it would leave the chance of an area of your body not being challenged which is not ideal. Your cardiovascular system needs just as much work as those muscles you see in the mirror. If done correctly, you can work both at the same time and in the same routine.
Types of Workouts
- Strength Building Workouts
- Cardio Focused
- Static Stretching for the Body
- Core Workouts
- Popular Types of Workouts at Home
1. Strength Building Workouts
Having a routine that incorporates strength building workouts is essential to improve your overall health and fitness levels. Also known as resistance training, these workouts contract your muscles causing them to tear. New muscle tissue heals these tears and thus the cycle continues. This constant muscle tear and healing is what builds your muscles and your strength. Common strength building exercises include bench press, squatting, deadlifts, bicep curls, pull ups, etc.
Aside from looking stronger and more defined, there are even more benefits for your body. Strength building workouts have shown to help manage chronic conditions. These include arthritis, back pain, heart disease and diabetes. Another benefit of strength building workouts is an improvement in your balance. Alan Sinclair describes the benefit of resistance workouts with “Balance is dependent on the strength of the muscles that keep you on your feet”. This added muscle through weight training can improve your balance threefold!
In terms of frequency, it is recommended to weight train 2-3 times a week for 20-30 minutes. This works well because you can combine a weight training session with other types of workouts and not be in the gym all day!
Check out this article if you would like to learn the best chest workouts for strength.
How to Lose Weight with Weight Lifting Workouts
Strength workouts increases your metabolism to help you burn more calories. The more calories you burn, the more weight you lose (if your caloric intake stays constant). This is referred to as excess post-exercise oxygen consumption, the calories your body burns after a resistance training workout. Now we understand how weightlifting can burn fat but there’s one more surprising fact. This type of workout promotes substantial calorie burn; Paige Waehner writes how a pound of muscle burns about 10-20 calories per day while a pound of fat burns only 5 calories. Further solidifying the need to build muscle.
2. Types of Workouts for Cardio
Cardio and endurance training are just as important as weight training! In fact, endurance training has a greater benefit to your cardiovascular system then weight training which is why it is important to include both workouts in your routine. Endurance training can also be called aerobic exercise. Some of the main benefits of this type of workout is increasing your stamina and improving the functioning of your lungs and heart. These are vital organs that you must keep healthy to achieve your fitness goals and to live a long and healthy life.
Cardio exercise can also lower your blood pressure and lower your risk for heart disease. Since cardio strengthens your heart, it helps to pump blood throughout your body more efficiently. Aside from the physical benefits of endurance training, let’s talk about the mental benefits. It has been proved that cardio can slow the loss of cognitive function experienced after the age of 30. In fact, it can improve cognitive function. Another mental benefit is how it can affect your mood. Cardio and endurance training can improve your mood, especially those battling with depression.
Common exercises of endurance training include running, swimming, biking, boxing (my favorite), hill climbing, tennis, basketball and dancing. Make it fun!
How to Lose Weight with Cardio Exercises
Very few other types of workouts can help you lose weight as well as cardio workouts. In this study on aerobic exercise, participants were told to engage in cardio focused sessions that each burned between 400 and 600 calories per session. Participants did this for 10 months, 5 days a week and the results were astounding. By the end of the study, participants showed an average weight loss of 4-6% of their original weight. The result was significant weight loss with no difference between men and women. Boom there is your proof on how introducing cardio workouts to your routine can help you shed those stubborn pounds.
3. Static Stretching
Static stretching is easily one of the most neglected types of workouts on this list. Many people, including myself for a while, would ignore stretching after a workout. Just because it is often forgotten does not mean that it is not important. Static stretching is when you sit, lie, or stand while holding a position for a short period of time. Although it is extremely important for flexibility, which we will get to, it can also make a difference in how well your muscles recover after exercise. Benefits includes greater flexibility, less pain and stiffness in tight muscles. Studies have also shown that static stretching can even reduce stress! Healthline writes how “Having tense, tight, or overworked muscles can cause pain and discomfort. Research has shown that static stretching is an effective way to reduce stiffness”
Static stretching occurs at the end of your routine. As mentioned above, this workout is performed by holding a stretching position for a period of time without movement. How does this workout fit in with the other workouts? Static stretching has been proven to improve circulation which helps your muscles recover quickly after a workout. It does this with the increased blood flow to those torn muscle fibers.
Does Stretching Help You Lose Weight
Yes, stretching does help you lose weight. Now you may ask “how? You are barely moving when stretching”. Before I researched it, I asked the same question. You can lose weight by static stretching based on the benefits your other workouts will receive from it. Static stretching has been shown to improve your physical performance by improving the flexibility of your muscles which enhances your agility, muscle strength and speed. Those enhancements have a direct impact on the exercises performed for strength building and cardio workouts. The output of those other workouts will be greater because of the consistent static stretching you did. This increased output leads to more fat burn.
4. Core Workouts
Similar to static stretching, core workouts are often the forgotten cousin of the workout world. Your core strength plays a significant role in tying the muscle groups together. In fact, core exercises train the muscles in your lower back, pelvis and abdomen to work together. Since these muscle groups are all in sync, your balance and stability improves. All these muscles work together to support your body, making you less susceptible to injury.
The amazing part about core workouts is that they can be performed anywhere without equipment. Sit ups are a classic example of this although there are many alternatives if they are not your thing. In addition to improving your balance and stability, core exercises help tone your abs. If you are looking to turn heads, then adding core exercises to your workout routine will surely do so. But if you do not, then you will still turn heads do not worry, looks aren’t everything in life. Although, you should still add core exercises because of the other benefits. If you would like to learn what the best core exercises are, check out the linked article!
5. Popular Types of Workouts at Home
Technically this is not a category of workouts like the above four are. Although, I thought it was important to include this because of the recent pandemic lockdowns. Due to gym closures, working out has become increasingly difficult for many people. Even when the pandemic is over, there are still people out there who simply do not have the time to go to the gym. For these people, I created a list of the top at home workouts that you can do without equipment. Linked below.
If you would like to learn how to workout at home without equipment, check out the linked article.
Thank you for reading and I hope you learned the different types of workouts that you can add to your fitness routine to reach optimal health and fitness levels.
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