Fitness training is a fantastic way to build strength and endurance, build muscle mass, and reduce body fat. But it requires dedication to stick with an exercise routine over the long haul – which means deciding what exercises you want to do and which ones you can skip.
Resistance Training Exercises
Strength exercises are ideal for building muscle and toning up, according to Oldsmar, Fla. trainer David Petersen. But he cautions: don’t forget form when doing strength-training – it’s key for getting the most out of your efforts.
Squats, for instance, target your quadriceps and hamstrings while strengthening core muscles at the same time. But Petersen cautions that proper form is key – which may be difficult if you’re new to exercise or haven’t worked out in awhile.
Bodyweight exercises are an excellent way to build overall muscle strength with minimal equipment. These can easily be done at home or in the office and don’t require special weights or tools.
Bodyweight exercises such as squats, push-ups, lunges, sit-ups and burpees can all be done in under 20 minutes and will help build strength, tone your muscles and improve overall health, according to Petersen. Doing a set of bodyweight exercises could take as little as 20 minutes to complete and will improve mobility throughout your joints while toning up overall.
Core Exercises
Your abdominals are the foundation of your body, so it’s essential to prioritize them as often as possible. That is why core exercises involving all major abdominal muscles and support structures have become so popular over time.
Exercises not only strengthen and tone your core, but they can also help you perform other lifts and movements more efficiently. Furthermore, they improve posture and reduce injury risks.
These workouts aren’t too difficult or lengthy, so you can easily incorporate them into your daily schedule twice a week for optimal results.
Core workouts can involve crunches, twists and planks that target the core. Some of these movements can be performed with a barbell or dumbbell; others utilize your own bodyweight for resistance.
High Intensity Interval Training (HIIT)
HIIT is a type of workout that gets your heart rate up and lungs working, while alternating between fast paces and rest periods. Typically, an HIIT session includes several rounds of exercises designed to target all major muscle groups as well as improve cardiovascular health.
Each round of this workout requires you to maintain a high intensity pace for one or two minutes, then rest for a few seconds before starting again. Some people prefer an even ratio of 1:2 or 1:3, but ultimately it’s up to you to determine your own personal fitness level and recovery requirements.
Before beginning any HIIT workout, warm up by walking for 5 to 10 minutes or doing jogging or other vigorous movements on a stationary bike or stair climber. Additionally, include some stretches before and after each exercise to allow your heart rate and lungs to return to normal quickly.
