Month: September 2024

When it comes to fitness, no single workout fits all. The best routine is the one that works for you, something that aligns with your goals, lifestyle, and what you actually enjoy doing. Let’s explore some popular workout types and see how you can find the right one for your fitness journey.

 

1. Strength Training

Strength training, often associated with lifting weights, focuses on building muscle and increasing strength. It’s an excellent way to boost your metabolism and burn fat, even when you’re not working out. Whether you’re using dumbbells, resistance bands, or just your own body weight, strength training is a great option for anyone looking to get stronger and leaner. For strength training the recommended workout routine is as follows below:

Beginner Strength Training Workout Routine

Warm-Up (5-10 minutes)

• Dynamic stretches 
• Light cardio 

Workout (3 sets of 8-12 reps for each exercise)

1. Squats
   • Stand with feet shoulder-width apart, lower your body as if sitting back into a chair, keeping your chest up and knees over your toes.
2. Push-Ups
   • Start in a plank position, lower your body until your chest nearly touches the floor, then push back up. Modify by doing them on your knees if needed.
3. Dumbbell Rows
   • Bend slightly at the waist with a dumbbell in each hand, pull the weights toward your hip, squeezing your shoulder blades together.
4. Lunges
   • Step forward with one leg, lowering your hips until both knees are at about 90-degree angles. Alternate legs.
5. Plank
   • Hold a plank position on your forearms and toes, keeping your body straight from head to heels for 30-60 seconds.
6. Deadlifts
   • With a dumbbell or kettlebell, stand with feet hip-width apart. Bend at your hips and knees to lower the weight, keeping your back flat, then return to standing.

Cool Down (5-10 minutes)

• Stretching (hold each stretch for 15-30 seconds):
  • Hamstring stretch
  • Quadriceps stretch
  • Shoulder stretch
  • Triceps stretch

(20 strength training workouts to improve muscle growth. Source)

2. Flexibility and Mobility Workouts

The next type of workout involves stretching and yoga. These workouts focus on improving flexibility, balance, and mobility, which is essential for injury prevention and overall physical wellness. Flexibility workouts are great to incorporate into your routine, no matter what your fitness goals are. A recommended Flexibility and mobility workout is as follows below:

Warm-Up (2 minutes)

• Arm Circles: 30 seconds (forward and backward)
• Leg Swings: 30 seconds per leg

Workout (6 minutes)

1. Cat-Cow Stretch: 1 minute
2. Downward Dog: 1 minute
3. Lunge with Spinal Twist: 30 seconds per side
4. Seated Forward Fold: 1 minute
5. Butterfly Stretch: 1 minute
6. Figure Four Stretch: 30 seconds per side

Cool Down (2 minutes)

• Child’s Pose: 1 minute
• Neck Stretch: 30 seconds each side

 

 

(Top 15 mobility and flexibility workouts. Source)

3. Cardio

Cardio is all about getting your heart rate up. Running, cycling, swimming, and even dancing can count as cardio. These exercises improve heart health, increase endurance, and are great for burning calories. If you’re looking to lose weight or improve stamina, cardio is a must. The main exercises for cardio involve running on the treadmill, biking, or using the stair master machine. 

There’s no one-size-fits-all when it comes to fitness. Whether you’re into strength training, cardio, or flexibility workouts, the key is to experiment and find out what works for you. The most effective workout is one you enjoy and can stick to. So, get out there, try different styles, and see what motivates you to keep moving!

 

Ever find yourself enthusiastic to start a new workout routine, only to fizzle out a few weeks later? Well, you are not alone. Many people struggle to maintain a consistent exercise routine, often due to setting unrealistic goals or a lack of motivation. But what if there was a way to build a workout routine that fits perfectly into your life, but also keep you engaged in the long run? In this post, we’ll look at how to set up a workout routine that lasts. Instead of chasing quick results, we’ll focus on building a fitness habit that really sticks. Get ready to turn your fitness goals into a lasting part of your daily life.

 

Set Realistic Goals

The key to making your workout routine stick is to set realistic goals. Instead of trying to get a six pack of abs in five minutes, begin with manageable goals that fit comfortably into your daily life. For example, if you have a goal to increase your core strength and develop abs, I would recommend doing three sets of ten reps on a crunch machine two times a week. This consistency would help target and strengthen your abs without overwhelming your body, allowing for gradual progress and muscle development. Additionally, the specific frequency ensures that your muscles have adequate time to recover and grow stronger between ab sessions. This workout, despite how much it is, makes it easier to stay consistent without overworking yourself. Overtime, As you gain confidence and build a routine, gradually intensify your workouts and increase their frequency, and take note of specific weights lifted. By creating a specific routine, you will see results over a long period of time, and by taking pictures along the way, you will be reminded of the progress that you have made.

Being consistent can lead to muscle success (Source)

Mix it up

Once all your specific goals have been set, the next objective to complete is to keep your routine fresh by incorporating a variety of exercises. Only doing one exercise can be a negative to muscle growth as it can lead to a muscle imbalance, and by overworking one muscle, this can end up being a negative in the long run. To keep things exciting and challenging, try alternating between different types of workouts such as strength training, cardio, and flexibility exercises. For instance, you could alternate between weight lifting and running. An example of this could mean a specific schedule as follows below 

Monday – Back Day

Tuesday – Chest and Shoulder day

Wednesday – Arm day

Thursday – Leg day

Friday – Cardio/rest day

This variety not only helps you work different muscle groups but also reduces the risk of overuse injuries. By mixing things up, you’ll stay engaged and motivated, making it easier to stick with your routine over time.

Another example of a weekly workout plan (Source)

Building a workout routine that lasts comes down to balance and variety. Set goals that challenge you but don’t overwhelm, switch up your exercises to stay engaged, and give yourself time to recover. Remember, fitness is a journey, stay consistent, enjoy the process, and watch the results follow!