Have you been wanting to start a workout routine, but you’re not sure what kind of workout is right for you? There are a lot of options to choose from; between home gyms, online videos, and gym memberships, exercise is more accessible than it used to be. But where do you start? How do you determine what kind of gym or exercise equipment is right for you?
I’ve done my fair share of trial and error when it comes to exercise. I’ve learned that I hate running but love walking. I like using weights but have no interest in power training. I like Pilates, but not all the time. It’s taken me years to nail down a routine I consistently enjoy and benefit from, and who knows if I might change my mind later on. If I do – that’s ok. Routines often change with age and circumstances. And what’s right for me now, might not be right for me later, and it might not be right for you. Let’s talk about some of the different types of workouts and who can benefit from them.
Cardio Workouts
HIIT
High-intensity interval training, or HIIT, consists of short bursts, often 30-50 seconds, of intense exercise with periods of rest in between. They are relatively short in duration, 15-30 minutes, and can be done using body weight, dumbells, or cardio machines. This makes it highly customizable and especially easy to do without a gym or exercise equipment – perfect for those without a lot of time or access to a gym. It’s travel-friendly, too. One benefit of HIIT is the prolonged calorie burn. The intensity of this type of workout creates an oxygen debt that results in a larger-than-normal afterburn effect and it requires the body to consume more oxygen and burn more calories to return to baseline. This improves metabolic rate as well as muscular and cardiovascular endurance.
Drawbacks:
Risk of injury due to high-impact movements. You can look for low-impact options.
Who it’s good for:
Time-crunched individuals who need a quick, effective workout.
Those with intermediate fitness levels, although it can be scaled and modified for beginners.
CrossFit
Crossfit, while it is also high intensity, is structured a bit differently than HIIT. It combines elements from weightlifting, gymnastics, and cardio and is usually done in a group setting. It uses functional movements that mimic real-world activities and avoids plateaus by incorporating varied workouts. Crossfit typically involves a series of complex movements and includes a workout of the day (WOD) that is designed to push participants to their limits and improve endurance and athleticism. It’s great for community-oriented people who enjoy being competitive in a challenging workout.
Drawbacks:
Due to the complexity of movements, Crossfit carries an even higher risk of injury, especially if a participant is using heavy weights or other equipment.
It can lead to overtraining when proper recovery protocols are not followed.
It requires a gym membership, making it cost-prohibitive for some.
Who it’s good for:
Fitness enthusiasts and athletes.
Those with more advanced fitness levels, although it can be scaled for beginners.
Community-minded people who want to work out with others and have access to a gym membership.
Toning Workouts
Barre
Barre is a low-impact workout that combines elements of ballet, Pilates, yoga, and strength training. It typically uses a barre (a horizontal bar used for support) and emphasizes small, controlled movements, isometric holds, and bodyweight exercises to target specific muscle groups – especially the core, legs, and glutes. One of the primary benefits of barre is its ability to improve muscle tone and definition, especially in the lower body, through movements that work muscles to fatigue. It also helps improve posture and flexibility by elongating muscles, stretching, and encouraging proper body alignment. It’s easy on the joints, engages the core, and is easily adapted to various fitness levels. You don’t have to be a dancer to enjoy barre, but its ballet-inspired moves make it fun and engaging, perfect for anyone looking to improve strength, tone, and overall body condition.
Drawbacks:
Requires a barre
Not ideal for gaining quick results, weight loss, or cardiovascular improvement.
Requires consistency to be effective.
Who it’s good for:
Those looking to tone and sculpt.
Beginners to intermediate fitness levels and beyond.
Dance lovers.
People with joint issues or recovering from injury (always ask a professional before you start any new workout routine).
Pilates
Like Barre, Pilates is a low-impact workout that emphasizes core strength, flexibility, and total-body conditioning, but it doesn’t require a barre or any special equipment besides a workout mat. Though it was originally developed as a method of rehabilitation and injury prevention, Pilates is now widely used to improve core strength and stability, particularly in the abdominals, lower back, and pelvic muscles. It fosters a mind-body connection and incorporates breathing techniques to support movement and engage muscles effectively. It targets both large muscle groups and smaller stabilizing muscles that are often overlooked in other forms of exercise, offering a full-body workout (and sometimes full-body soreness!) You can add Pilates to your routine to encourage whole-body engagement and awareness (it’s what I do when I’m overtired or dealing with an overly excited nervous system).
Drawbacks:
Requires proper instruction for maximum benefits and minimum risk of injury. While no-equipment Pilates videos are easily accessible, it’s important to make sure they are done by a competent instructor.
Not ideal for massive gains, quick weight loss, or cardiovascular improvement.
Who it’s good for:
People who want to improve their core strength, posture, and flexibility.
Beginner to advanced fitness levels.
Individuals who enjoy encouraging a mind-body connection through a mindful, focused workout.
Strength Training Workouts
Functional Strength Training
Functional strength training focuses on building strength that enhances the body’s ability to perform everyday movements and activities. This form of training often incorporates compound exercises that mimic real-life movements, such as squats, deadlifts, lunges, and presses. These exercises engage multiple muscle groups simultaneously, improving coordination, stability, and balance benefitting overall strength and mobility. This can help in daily activities such as bending, lifting, and carrying heavy objects (think mom duties with a thirty-pound toddler in tow). It’s good for injury prevention, as it helps strengthen the muscles that support key joints, such as the knees and lower back. This makes it appropriate for people of all ages and fitness levels.
Drawbacks:
Risk of injury due to complex movements with weights. Working with a trainer may be best, making it cost-prohibitive for some.
It does not promote targeted muscle mass growth.
It may not be best as an only workout for those training for high-intensity athletic performance.
Who it’s good for:
Individuals looking to enhance their performance in daily life or improve functional fitness for activities like hiking.
Suitable for all ages, fitness levels, and those recovering from injury or trying to avoid future injury (as long as it is performed correctly).
Endurance Strength Training
on the other hand, is designed to build muscular endurance, meaning the ability of a muscle or group of muscles to sustain repeated contractions over an extended period. This form of training typically involves lighter weights and higher repetitions. Exercises might include exercises like high-rep squats, lunges, and resistance band work. The goal here is to train the muscles to perform over longer durations, making them more efficient and resilient during prolonged physical activity. It is gentler on the joints than powerlifting and is still helpful for improving the ability to perform daily activities such as carrying groceries or hiking – activities that rely on muscular endurance. However, generally, this type of workout is best for athletes who need resistance to muscular fatigue, such as long-distance runners, swimmers, and cyclists.
Drawbacks:
Proper form is important to prevent injury.
Does not promote targeted muscle mass growth.
Who it’s good for:
Endurance athletes.
Beginners who want a gentler and lighter approach to weightlifting.
Conclusion
Ultimately, which type of workout is best for you is completely up to you. If you’re not comfortable making an exercise plan on your own, you can always work with a personal trainer. Or you can try various workouts until you find one you love. You may even find that you like incorporating elements of different types of workouts into your routine for a more balanced approach. Whatever you choose, make sure it suits your lifestyle and your needs, and make sure you pick something you love to do – you’re more likely to stick with it that way. Let’s get moving!
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