Exercise is an important part of getting into better shape. Exercise can transform your body and also improve your mood and reduce your disease risk, notes MayoClinic.com. To perform a workout on a regular basis, you need to be disciplined and motivated. The more effective the routine, the greater the chance you have of staying on track.
Types
When it comes to effective exercise routines, you have a lot to choose from. The main thing that matters is your personal goals. You need to determine if you are trying to lose weight, maintain weight and tone up, bulk up or lose weight quickly. Cardiovascular training and weight training are two components involved with all of these goals, but in different ways.
Features
A standard weight loss routine consists of cardiovascular exercise and weight training. The type of cardio you do depends on your personal preference. Biking, running, brisk walking, elliptical training and stair stepping are examples. By including weight training into the mix, you will contribute to a higher resting metabolism. If you add 3 lbs. of muscle, you can burn an additional 630 to 1,050 calories a week, according to the University of Michigan Health System. Perform exercises that target all your major muscles, like chest presses, lateral raises, back rows, triceps extensions, biceps curls and leg presses. Aim for four to five days of cardio and two or three days of weight training.
A bulk-up routine is beneficial if you are skinny and trying to add mass to your body. This routine is characterized by compound exercises. Unlike isolation exercises, compound exercises require you to use more than one muscle at a time which leads to fast gains in size and strength. With this routine, focus on five or six basic compound exercises, like bench presses, shoulder presses, bent-over rows, squats and deadlifts. Aim for eight to 12 reps and do three or four sets. Use the heaviest weights you can handle to gain the most muscle.
Circuit training is a routine that fuses weight training with cardio. This works out well if you are trying to lose weight quickly or are trying to excel at a sport that combines strength and endurance. Perform eight to 10 exercises back to back that target all of your major muscle groups. Rest for 30 to 60 seconds between each, then repeat the circuit three or four times. Aim for 15 to 20 reps with your exercises and incorporate body weight with free weights for the best results. Push-ups, shoulder presses, lunges, back extensions, biceps curls and bicycle crunches are some exercise examples.
Time Frame
The amount of time you devote to your exercise routines will make or break their effectiveness. To lose weight for example, the American College of Sports Medicine recommends 60 to 90 minutes of cardio a week. When doing your weight loss routine, make sure to reach this length of time. If you cannot do it all at once, work out two or three times a day and accumulate your time.
With a bulk-up routine, avoid high amounts of cardio, as this will defeat your goals. If you do any, keep it to 30 minutes or less at a light intensity, and perform it no more than three days a week. It is also important to allow enough time for your muscles to heal before working them again. If you do a full body compound exercise routine for example, take at least one day off in between each workout.
With circuit training, aim for three workouts a week, performed on alternating days. If you want to boost your weight loss efforts even more, do cardio on three other alternating days.
Warming Up
When you do cardio and weight training, you move your body in multiple directions. This causes you to activate numerous muscles and joints. To make your workouts more effective and to reduce your chances of injury, spend some time doing dynamic stretches before you exercise. These are performed in motion and they acclimate your body to exercising motions. Side lunges, leg swings, alternating toe touches, knee highs, ankle bounces and arm crossovers are examples.
Considerations
Your diet plays a major role in the effectiveness of your routines. If weight loss is your goal, for example, you need to reduce your daily caloric intake. If you are trying to bulk up, you need to add calories to your intake. In both cases, choose foods that are high in nutrients, like lean meats, fruits, vegetables, beans, whole grains, nuts, seeds and low-fat dairy products.
Warning
Before you start any new exercise routine, or you make any drastic changes to your diet, get clearance from your doctor.
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