There are many exercise programs to chose from. However, some are more effective than others. When choosing an exercise program, it is important to keep a goal in mind. If the goal is to lose weight, then the program should focus on building lean muscle, which burns fat and calories and raises the metabolism. It is also important to remember that the program should work most muscle groups and challenge the body so that endurance is built and calories are burned. There is a misconception that cardiovascular activity is the answer to weight loss. While cardio builds endurance, it has minimal effects on the metabolism and burns less calories than strength building programs.
Circuit Training
Circuit Training is a method of exercise that challenges the body and builds endurance. The key to circuit training is to keep moving from one exercise to the next in what is called a circuit. A circuit can be an assortment of many exercises that focuses on different muscle groups. For example, one circuit could consist of pull-ups, push-ups, squats, crunches, and then lunges. When the circuit is completed, a short rest is recommended, followed by another circuit. This accelerates the heart rate while building lean muscle.
Interval Training
Interval training is much like circuit training, except that the exercises consist of different intensity levels to challenge endurance, speed, and muscle strength. This is a constant routine that requires the body to move at all times, but at different levels of strength. An example of this routine would be a series of back-to-back sprints, lunges, side squats, and then concluding with a power walk. This training not only builds lean muscle but is also a challenging cardiovascular work out.
Cross Training
Cross training is a form of exercise that works most muscle groups by adding variety to the fitness routine. It consists of a schedule that incorporates different forms of exercise to ensure that the body is moving in as many ways as possible. From playing basketball on Monday, to hiking on Tuesday, and then Pilates on Wednesday, this program assures that the body is using all muscle groups to complete a work out for that week.
Resistance Training
This program builds lean muscle by adding resistance to the work out. Common forms of resistance are elastic bands, weight machines, body weight, and also water. This form of fitness requires the body to work against resistance, thus requiring strength and endurance. By adding resistance, the body works harder to complete the exercise. The body needs to exert force against the resistance to develop lean muscle and burn calories.
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