marcy strength training

7 Workouts That Work

Circuit Training is a combination of strength training and aerobic exercises. This is great for cardiovascular health, as well as building up muscle. Usually circuit training involves a range of stations utilizing resistance equipment and space to do various exercises such as squats, thrusts, push-ups, sit-ups, etc. Once a person completes the desired activities at one station, they can move on to the next.

Boot Camp is a physical training program usually conducted by personal trainers or gyms. Basically, it is a team effort to get fit, lose weight, and increase strength as a group. Often conducted outdoors, boot camps use a combination of running, interval training, and exercises involving weights. Sometimes there are nutritional requirements as well. The goal is to utilize the social support of those around you to encourage you on your weight loss journey.

High Intensity Training involves very short training sessions of running and/or jogging. It is beneficial for burning fat and strengthening cardiovascular health. A typical session would start out with a 5-minute warm-up jog, followed by stretching. Then alternate jogging and sprinting for 1 minute each. Repeat this cycle 6-8 times depending on your level of fitness. Once finished cool down by slowing your pace until your heart rate slows.

Spinning is an aerobic exercise done on a stationary bicycle. Motivational music plays and the instructor calls out visualizations of what is going on (riding up a hill, etc.). You adjust your speed accordingly. Spinning classes can burn up to 450 calories in 45 minutes! It tones the quadriceps and outer thigh muscles. Spinning also requires mental focus, as well as physical. This can actually be relaxing for some individuals.

Fitness/Dance Hybrid Classes like Zumba involve incorporating dance routines into exercise classes. Zumba uses Latin rhythms to make a regular fitness program lots of fun! The aerobics and resistance training, when put to music, become less tedious and hard and before you know it, you are actually enjoying the exercise! Not only do they tone and sculpt the body, but they also have the same fat-burning power that regular exercise routines do.

Stability Ball Workouts are ideal, because as opposed to exercising directly on a hard surface, utilizing a ball engages more muscles to maintain balance. The core body muscles (abdominals and back muscles) are targeted in exercise ball programs. An exercise ball is soft and elastic and usually 14-34 inches in diameter. It is commonly used in physical therapy and childbirth, but now is also a regular part of fitness training.

Combat Workouts using boxing or kickboxing moves are great for self-defense as well as general fitness. Plenty of protective gear is worn to prevent injuries. There are many different types of boxing, depending on the instructor and level of proficiency. Boxing employs both cardio and resistance training. A 45-60 minute class can burn 600-800 calories! Your agility, endurance, and coordination will improve as well.

Exercising doesn’t have to be a drag if you enjoy what you’re doing, and if one doesn’t work for you, try another. Not every workout is right for every individual, but once you find the one that works for you, throw yourself into it wholeheartedly!

About the Author

Marci Lall specializes in
Weight Loss For Women
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The Maximum Weight Loss Report
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