A workout is a combination of exercise and rest that improves your strength, endurance, balance and overall fitness. The best workout schedule will vary from person to person, depending on things like your health status and what exercise goals you have in mind.
If you’re sore the day after a tough workout, that’s usually an indication that the routine was effective.
Aerobic Exercise
Aerobic exercise is the cornerstone of most workouts and requires a combination of cardiovascular and muscular endurance. It is defined as any repetitive activity that increases your heart rate and breathing, and can be sustained for at least 30 minutes. It is a type of physical exercise that can benefit people of all ages and fitness levels. Its benefits include boosting heart health, burning calories and helping you to lose weight.
During aerobic exercise, your small blood vessels (capillaries) widen to deliver oxygen-rich blood to your muscles, which helps them function more efficiently. The blood also removes waste products, such as carbon dioxide and lactic acid, from the muscles. As a result, your muscles feel less fatigued after a workout and you can continue exercising for longer periods of time.
Regular aerobic exercise also promotes the growth of new neurons in the brain, called neurogenesis. This may help improve memory and learning abilities. Additionally, it enhances blood flow to the brain, which ensures that your cognitive processes are getting enough oxygen and nutrients.
Strength Training
Strength training, which is a core component of many workouts, builds muscle mass and endurance. It also improves balance, a key factor in preventing falls and fractures as you age. Strength training exercises include weight lifting, bodyweight exercises and the use of equipment such as dumbbells, kettlebells and resistance bands.
You can do many strength training exercises at home, without the need for expensive gym equipment. For example, a simple plank position targets multiple muscles in the abdominals, obliques (sides) and lats. It can be combined with movements such as crunches and push-ups to form a complete workout. If you’re new to exercise, start slowly by choosing a lighter weight and increasing your repetitions as you get stronger. Be sure to warm up and cool down properly to avoid injury.
Regular strength training is important for all ages and fitness levels because it can help prevent the natural loss of lean muscle mass that occurs with aging (known as sarcopenia). It also helps preserve bone density, manage your weight and increase your metabolism so you burn more calories.
Core Exercises
The muscles of the core – the pelvis, back and stomach muscles, often called abs – are key to supporting your lower back and improving balance and steadiness, also known as stability. Core exercises can help prevent injuries by strengthening these stabilizing muscles. They can also improve posture, which can reduce pain in the neck, shoulders, and upper back. They also help amplify the strength and power of other strength-training exercises, such as squats and presses.
Core-focused movements should be focused on integrating as many muscles as possible in integrated, coordinated ways, Chen says. This includes movements such as the plank and hollow-body hold, which challenge all of your core muscles.
Core-focused exercises can be performed as part of a full-body workout or added to a circuit session. You can progress them by increasing the number of reps, time under tension or adding resistance. For example, performing a weighted plank – in which you place a load on your chest and forearms – can make it more challenging by forcing the core to stay contracted over a longer period of time.
Balance Training
Balance training is one of the four components of a complete workout routine (the others are strength, endurance and flexibility). It helps you stay upright on your feet while standing or moving. Balance exercises can be as simple as standing on one leg or as complex as navigating an obstacle course. Balance exercises can also be performed on unstable surfaces, such as a BOSU ball, to challenge your body even more.
Balance exercises target the muscles that support your core and help you stand on your feet. While you may need to hold onto something for stability, the best balance exercise is a move that requires you to take your hands off of a chair or another surface. You can try this by standing tall next to a chair with your feet hip width apart. Then, shift your weight to your left foot and keep it there for 5-15 seconds. Return to the starting position and repeat. Do three to five sets.
Although balance exercises are typically not considered aerobic, they can improve blood sugar, cholesterol and blood pressure and help your heart rate recover after a workout. They can also strengthen muscles, especially those in the legs and core, and tone the arms and glutes. They are also low-impact and do not cause your breathing to increase or heart to beat faster.
Featured Image Source: https://images.pexels.com/photos/841131/pexels-photo-841131.jpeg?auto=compress&cs=tinysrgb&w=600