Confused to choose the right exercise?


Over a period of time, we have seen or heard about different forms of workout which are there for a long time, but one is not familiar with it until they become popular among the fitness industry. with so many types or forms of workout or exercises, many fitness freaks or someone who wants to start his first-time gym experience are in a lot of confusion. Let’s get to know about them and make our choice clear and out.

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Clockwise : Deadlifts,squats,snathc and jerk,bench press

Most of the time whenever we thought of doing fitness exercise we first plan to join a gym or try to watch the workouts videos or the bodybuilders because this is every first impression someone will get to see. Moreover, this is the traditional form of exercise called weight training. where we mostly perform our workouts through weights and the best form of workout that helps to improve the general health and fitness outcome and in the overall development of your body. This is again categorized into weight lifting/powerlifting and bodybuilding, today both these forms have got their unique place in Olympics. In weight lifting /powerlifting the training in majorly on lifting the weights based on the bodyweight categories. these includes. Deadlifts, bench press, snatch and jerk, and squats.

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On the other hand, the same weight training is meant for building the body where the athlete will train his entire body separately like chest, shoulders, bicep, tricep( Arms), Legs, and abs. This involves the mind and body connection and the athlete with the best overall physique will be crowned such as Mr.Universe, Mr. World, etc.

In order to support the above-said workouts, one needs resistance, hence resistance training a type of exercise that has gained popularity over a decade. Resistance training is any exercise that causes the muscles to contract against an external resistance with the expectation of increases in strength, tone, mass, and/or endurance. The external resistance can be dumbbells, rubber exercise tubing, your own body weight, bricks, bottles of water, or any other object that causes the muscles to contract.

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Resistance training works by causing microscopic damage or tears to the muscle cells, which in turn are quickly repaired by the body to help the muscles regenerate and grow stronger. The breakdown of the muscle fiber is called “catabolism,” and the repair and re-growth of the muscle tissue are called “anabolism.”Vary your progressive resistance training program every six to eight weeks to maintain improvement. Variables that can impact your results include:

  • sets
  • repetitions
  • exercises are undertaken
  • intensity (weights used)
  • frequency of sessions
  • rest between sets.

If you vary your resistance training program through the number of repetitions and sets performed, exercises undertaken and weights used, you will maintain any strength gains you make.

The importance of resistance training is muscle strength, flexibility, balance, stamina, improved mobility, posture, which will give a new positive direction towards your life.

In order to perform all of the above workouts, it needs dedication, persistence, and timeto get to the desired level of fitness one has to invest the time at least 2 hr daily is the ideal time to be invested for 3–5 days of the week depending upon the target to achieve.

Keeping in view of the busy lifestyles spending time had become a challenging aspect of fitness .so if you want the same level of challenge but spending less time in gyms or fitness studios then the ideal choice would be polymetric trainingPlyometric exercises are powerful aerobic exercises used to increase your speed, endurance, and strength. They require you to exert your muscles to their maximum potential in short periods of time.

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Also known as jump training, plyometric exercises are usually geared toward highly trained athletes or people in peak physical condition. However, they can also be used by people wishing to improve their fitness. Plyometric exercises can cause stress to the tendons, ligaments, and lower-extremity joints, especially the knees and ankles. It’s important that you have the strength and fitness level necessary to do these exercises safely and effectively.

If you’re adding polymetric exercises to your workout routine, work up to them gradually. Slowly increase the duration, difficulty, and intensity of the exercises. some of the polymetric workouts are free squats, lunges, jumping squats for lower body and burpees, clap push-ups for upper body improvement.

Most of the workouts mentioned are majorly performed by weights or body weights or resistance bands etc .. that means it is sometimes not recommended for a certain age of people based on their lifestyle or ongoing age-related issues. but even these categories of people also need some kind of physical training that makes their life better and to overcome these we now talk about functional training.

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Functional training attempts to adapt or develop exercises that allow individuals to perform the activities of daily life more easily and without injuries. In the context of bodybuilding, functional training involves mainly weight-bearing activities targeted at the core muscles of the abdomen and lower back. it improves your body’s ability to work efficiently as one unit. By training multiple muscle groups at the same time, you are helping your body function better as a whole.

It is also referred to as primal movements, Primal movement patterns are the seven fundamental movements that develop in utero and continue through infancy: Twist, Push, Pull, Bend, SquatLunge, and Gait.

The primary target/aim for any gym-going population is to loose weight and some time they want it to happen in a very short time. well, there’s no short cut to lose weight either you need to invest time or make yourself to train more like a high-intensity intervals workout called Cross fit training.

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This form of training had got a lot of visibility and popularity and today every gym or fitness center is made sure to have the cross-fit training session part from the regular weight training exercises. CrossFit is a strength and conditioning workout that is made up of functional movement performed at a high-intensity level. These movements are actions that you perform in your day-to-day life, like squatting, pulling, pushing, etc. an effective workout for losing weight, building strength, agility, and flexibility, and improving your aerobic fitness.WARNING: A very serious, yet rare muscular injury known as rhabdomyolysis is also a major concern with participation in vigorous exercise may be a concern.

These are the best and major forms/types of workouts in general, the best part of these workouts are they can be combined together for extra results and reach the fitness target with great results. and every workout has its own benefits. so if you are planning to get into a workout or fitness regime it is always good to know 2 important thoughts 1) what is your goal 2) what is the best form of workout to reach your goal. once you know these 2 factors then you can build around it to challenge yourself.

In the coming article, I will let you know how you can club 2 workouts for better results and the diet that will take to reach your aim. Until then keep fit and eat right.

Please do share your comments and suggestions by replying to this article in the comments section.

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