I often get asked what the best workout is. There is no shortage of workout classes, studios, and online fitness platforms these days all selling their workouts as the best. I wanted to break down the different types of exercise, what classes would fall into t hat category, and the benefits of each so you can make a decision on what the ideal fitness plan is for you. Ultimately whatever form of physically activity you enjoy and will stick with long term is ideal for you! If you hate a workout, dread it, and don’t enjoy any part of it then you’re not likely to stick with it.
I don’t always look forward to a workout, but once I get going I do love the feeling of what I’m doing. It’s important to identify the difference. Even though you love barre, there may be days you really need to self motivate to get to class. It’s also important to do a variety of workouts because as you will learn they achieve different benefits, all of which are important for overall health.
I wrote a blog post last year about the workout protocol I follow based on Andrew Huberman’s recommendations. I still basically follow a similar schedule, but trying to add in more cardio for my LDL cholesterol 😉
STRENGTH TRAINING
Also known as weight training or resistance training, is any exercise that uses resistance to contract muscles in order to increase strength. Strength training boosts anaerobic endurance and builds skeletal muscles. Examples include weight training, pilates, yoga, and bodyweight exercises like push-ups, pull-ups, and sit-ups. While yoga, pilates, and body weight exercises are under the umbrella of strength training, I would recommend incorporating heavier weights a few times a week as well. I wrote a blog post on the benefits of strength training for women. Spoiler alert: the benefits are endless when it comes to strength training, so find a form of it you enjoy and try to incorporate 2-3 x week.
HIIT/INTERVALS
High intensity interval training (HIIT) includes short bursts of intense work followed by a quick recovery period and then right back to the tough work. Benefits to HIIT are that you burn a lot of calories in short amount of time and continue to burn calories throughout the day. Most studies on HIIT exercise and fat loss are done on men however. Peloton offers HIIT running, bike, and cardio classes. Studios like Orange Theory Fitness do a lot of HIIT on the treadmill and rower. I try to limit HIIT type workouts 1-2 x week if that. I think there are benefits to getting your heart rate up, but too much HIIT is stressful on the body and I don’t think our female hormones need that very often 😉
ENDURANCE
Endurance training is geared towards building stamina for prolonged activities. These include activities that keep your heart, lungs and circulatory system healthy and improves your overall fitness. Activities like cycling, running, jogging, power walking, hiking, jumping rope, swimming, rowing, etc. are considered endurance exercises. If you’re new to endurance training, start with 10–15 minutes at a time and then gradually build up.
BALANCE AND FLEXIBILITY
Both are very important to a well balanced exercise routine. Balance exercises help you control your body in your physical environment, which can prevent falls and injuries during daily activities and sports. Activities that challenge your balance include: yoga, dance,surfing, climbing, etc.
Flexibility allows your muscles to stretch, which can improve your range of motion, mobility, balance, and posture. Flexibility exercises can also help reduce the risk of injury by increasing muscle elasticity and joint health.
Ideally all of these activities are included in a balanced workout routine. They obviously aren’t all meant to be done on the same day, but adding variety to your workout routine is important and keeps it interesting.
xx, A
