Taking the next step on your fitness journey can be intimidating. There are so many terms thrown around and options for exercises to do. But what do they actually mean, and which should you be doing?
The short answer: different exercises have different benefits, so to best take care of your body, you should try to create a holistic workout plan that encompasses different types of exercises while also giving the body time to rest. The intensity, frequency, and duration of each exercise type depends on your goals. That being said, let’s get a better understanding of the different types of workouts.
Weight Training
Build strength through lifting weights.
Benefits:
- Increase resting metabolic rate
- Build strength and muscle mass
Types of workouts to try:
- Adjustable resistance
- Body weight resistance
- Free weight exercises
Tips:
- More repetition at a lower weight increases strength without significantly increasing muscle mass, and is easier on the joints
- Less repetition at a higher weight increases muscle mass
- To prevent injuries, make sure to workout all major muscle groups!
Cardiovascular Exercise
Elevate your heart rate through aerobic exercise.
Benefits:
- Lose weight
- Strengthen heart and lungs
Types of workouts to try:
- Check out this blog!
Calisthenics
Leverage your own body weight to build strength, flexibility, and agility.
Benefits:
- Increase mobility to help with daily activities
- Build strength and muscle mass
- Increase resting metabolic rate
Tips:
- Prioritize the correct form over the number of repetitions
- Use modifications to build up to completing a more advanced exercise
- Learn more about Greenfields’ Calisthenics options here!
Dynamic Stretching
Stretching muscles and moving joints through a full range of continuous motion.
Benefits:
- Increases blood flow to the muscles
- Reduces the risk of injuries
Tips:
- Use dynamic stretching to warm up before a workout
- Perform each movement for at least 30 seconds to effectively warm up the muscles
Static Stretching
Stretching muscles by holding a single position.
Benefits:
- Increase range of motion to decrease the likelihood of an injury
- Release tension and ease pain
- Improve long-term flexibility
Tips:
- Use static stretching to cool down after a workout
- Hold each position for at least 30 seconds to improve flexibility
Of course, within each exercise type, there are further options depending on your goals and abilities. For instance, you can choose exercises based on target muscles, intensity, low-impact options, coordination or agility goals, and more. To learn more about different exercises or see an example workout plan, check out our other blogs!
And don’t forget to download the Greenfields App to find free outdoor gyms near you, see exercise tutorials, track your workouts, and more.