Exercise is the first thing that comes to mind when thinking about how to get fit and maintain a good shape. Unsurprisingly, many people hit the gym and sign up for fitness programs to achieve these goals. But with so many workout regimens out there, knowing where to start may be tricky. To help you achieve your fitness objectives, we have discussed a few popular fitness programs you can consider and their benefits.
Types of fitness programs
While you can perform hundreds of exercises randomly, developing a structured program will simplify your fitness journey. Whether you want to burn calories, build abs, or beef up those leg muscles, these four types of training programs can work wonders when added to your routine:
Strength training
Strength training, also known as resistance training, focuses on strengthening your muscles using the forces of resistance, muscular contraction, and expansion. Unlike want many believe, strength training is not just for gym goers or weightlifters. We all need strength for even the simplest of movements, such as driving a car, lifting bags, and walking our pets. Including strength training in your routine can make you more efficient in these activities.
Strength training exercises can be done by either lifting weights or using the body’s resistance. The best workouts in this program are:
- Dumbbell lounges
- Bench presses
- Deadlifts
- Pull-ups and push-ups
- Lunges
- Leg presses
- Leg extensions
- Running
- Standing bicep curls
Strength training has many benefits that cannot be ignored, even for non-athletes. For instance, it helps improve the range of motion in the muscles, making the body more flexible. It also prevents joint injuries, reduces arthritis pain, strengthens bones, and reduces the risk of fractures and falls. Consequently, people enjoy a better quality of life and fare better in routine activities.
Endurance building
Endurance exercises, also known as aerobic exercises, are aimed at increasing the heart and breathing rate to improve the functioning of the cardiovascular and respiratory systems. If performed correctly for more than two to three minutes, they speed up the combustion of amino acids, carbohydrates, and fats, enhancing a person’s overall fitness.
Some of the most effective endurance activities include:
- Running
- Rowing
- Dancing
- Swimming
- Jogging
- Lunges
- Jumping jacks
Endurance training exercises have several health benefits, which make them popular among fitness enthusiasts. For instance, they boost hormone production, which helps in better metabolism, and improve the functioning of the heart, preventing cardiovascular conditions. They also improve bone density, reducing the risk of fractures and injuries. Further, these exercises help prevent diseases like type-2 diabetes, osteoarthritis, and certain cancers.
Balance and stability
Balance and stability are critical for a healthy body. Considering this, special programs are designed to strengthen the muscles in the legs, lower back, and core, which help you stand upright and balance your body better. These exercises, though simple, are necessary, especially for older adults to function independently and enjoy a better quality of life.
Some balance and stability exercises include:
- Heel-to-toe walk
- One-leg stand
- Sideways walking
- Step-ups
- Standing on one foot
Balance and stability fitness programs improve posture, which helps prevent back pain. They also provide joint stability, relieving arthritis pain and enhancing speed and reaction. Better agility and balance even reduce falls and the chances of injuries and fractures.
Flexibility and mobility
The body’s flexibility depends on the range of motion the joints, tissues, and muscles can cover without experiencing fatigue or pain. They should be able to contract and stretch in smooth and uninterrupted movements. This is exactly what flexibility and mobility programs aim to achieve.
Some types of exercises in this program include:
- Seated hamstring stretch, shoulder stretch, and standing side stretch
- Pilates
- Yoga
Flexibility and mobility programs can improve your ability to perform daily chores, reduce the risk of injuries, and boost blood circulation. But most importantly, they provide better posture, correct hunches, and prevent back pain.
How to make your fitness programs more effective?
You now know the different types of fitness programs and their benefits. But they will be effective only when done in the right way. Keep these fitness tips in mind while doing these workouts:
- Never start exercising without expert guidance.
- Always incorporate a warm-up and cool-down session in your fitness program.
- Stay hydrated and eat well to fuel your workouts.
- Always invest in good-quality exercise equipment, as skimping on the cost may lead to injuries.
- Train with friends to stay on track and have fun while exercising.
If you prefer exercising at home, sign up for online fitness programs. An expert fitness instructor will join you remotely and help you with the right moves, reducing the chances of injuries.