What are the Components of the Most Effective Workout Routine?
We’ve already talked about the amount of fitness content and products available these days. You can’t scroll through any platform without seeing advertisements for the “best way to burn fat” or “gain muscle in just 4 weeks”. Some influencers will say cardio is better than weight training, others argue weights are superior and others will say yoga is the optimal form of exercise. Generally speaking there are no good or bad exercises. However there are exercises that are not appropriate for every BODY.
But Stephanie, there’s so much conflicting information. How do I decide on a workout routine for me?
Glad you asked. Let's discuss the elements of a well rounded exercise program and what makes them important.
Cardiovascular Exercise is training your heart to be more efficient, not to burn off that extra slice of pizza from last night. Training your cardiovascular system helps with day to day activities like walking up a hill, steps or playing with your children. Cardio also plays a role in preventing cardiovascular disease and other chronic illnesses. The American Heart Association recommends 150 minutes of moderate cardio per week. Start with 2-3 days a week of walking and build up to 5 days a week cardio of your choice.
Resistance/Strength training is placing an external stress on your muscles. Strength training builds lean muscle mass which increases your metabolism both at work and at rest. Strength training helps with day to day activities like lifting, pushing things, pulling things and carrying your groceries. Start strength training 2-3 times per week using body weight exercises and progress from there by adding in dumbbells, bands, cables and kettlebells.
Mobility/Flexibility training is often overlooked although some experts say it is the most important aspect of a life long fitness plan. Lack of mobility causes poor posture and pain which leads to difficulty performing even the smallest daily activities. Mobility training doesn’t need to be complicated. A few stretches prior to exercise or before bed makes a big difference. Focus on large muscle groups like hammies, hips, chest and back. Balance training is also a great addition to your mobility routine. You can improve mobility by having a stretching routine 2-3 times a week, although daily is optimal.
To find the right comprehensive fitness program for you try experimenting with different modalities to find the exercises that you enjoy doing. I can tell you right now that if you do not enjoy your program you will not continue to do it. You are more likely to commit to and remain consistent with a program you enjoy doing.
A well balanced fitness program is the best way to minimize risk of injury and maximize results. Regardless of your current fitness level a good program can be adapted to your wants and needs and adjusted as your wants and needs change. If you’re unsure of what exercises are safe for YOUR BODY consider hiring a qualified and reputable coach to help guide you through the process of learning to incorporate fitness into your life and to write programming tailored to your exact goals, body, lifestyle and time constraints.
Book a free call with myself or Ryan to get started on your fitness journey! We are here to support you through each step of the process.
Drop a comment below with any questions or feedback and let’s chat some more!