Yes, we’ve
all heard enough number of times how important exercise is for good health. And
even though companies cash in on this a lot, for once it’s more than just a
marketing gimmick.
What most
don’t know enough about is what exactly to do when they’re exercising. There
are so many different forms today – cardio, weights, Pilates – how is one
supposed to choose? What are the benefits of each of these?
Not every
type of exercise gives you the same results. Each of one of them has a
different purpose. For example running will not make your back stronger, but
it’ll be good for your heart and burning calories. So how do you decide what to
include in your workout routine?
 |
| Working out is not just about weight loss. |
Well, it’s a
simple 4-step process.
1. Know what your goal is.
2. Understand what form of exercise will
benefit you and how.
3. Choose the ones which fit your need.
4. Then do it.
Set Your Goal
Exercising
is not just for weight loss. In fact, let me rephrase - it’s mostly not for
weight loss. 80 percent of weight loss has to do with what you eat and only 20
percent is exercise.
But there is
a gamut of health benefits that working out offers. From keeping diseases at
bay to building strength, exercising to stay fit is more than just a number on
the weighing scale.
So before
you start exercising you should know what you’re doing it for and
What your goal is.
Is it the
back pain that you want to reduce? Or growing risk of heart disease that you
want to keep at bay? Or it may well be to get your body in shape.
Setting your
goal is the first step because that will decide your workout routine.
Cardio, Yoga, Pilates – What to
Include in Your Workout?
If you’re
blindly doing anything for the sake of exercising, you’re wasting your time.
Do
you do a couple of minutes of this and a couple minutes of that to make
yourself feel like you’re “working out” and feel good about it? Hate to burst
your bubble, but it’s not helping you.
Every
exercise has a specific benefit and should be done for a certain time period.
So to help you understand these benefits we spoke to Holistic Fitness Expert
Vesna Jacob and looked at various studies.
Here’s what
we know about the different forms of exercises.
1. Cardio
 |
| Cardio makes your heart race and beat faster, giving it a good exercise. |
Cardio is
for your heart and as a result, burning calories. For a healthy and strong
heart, doctors recommend walking daily for at least 45 minutes or 30 minutes of
moderate aerobic activity at least fives times a week.
Cardio makes
your heart race and beat faster, giving it a good exercise.
Any
considerable calorie burning is above and beyond a basic cardio session (this
includes running or walking). It’s just to start things up and warm you up for
higher intensity workouts if you’re looking at losing weight.
Sample this;
on an average you burn 300 calories in an hour of a moderate gym session. While
you’ll consume the same amount of calories by eating just half a burger or a
samosa.
And that is
the reason you don’t see yourself losing weight even after joining the gym. We
eat much more than we can burn by moderate amount of cardio.
2. Weight Training
 |
| Weight training doesn’t mean that you’ve to bulk up. |
Weight
training is for building strength. Adding weights to your workout routine will
lead to stronger muscles and bones, reducing the risk of injury.
And no,
weight training doesn’t mean that you’ve to become a body building hound and
bulk up. Building huge muscles is intentional and takes a great amount of work,
following a weight-gain diet and taking supplements.
Lifting
weights moderately and eating a healthy diet will result in a fit and lean
body, not a big and bulky one.
3. HIIT (High Intensity Interval
Training)
 |
| HIIT helps you build endurance and better stamina. |
High
Intensity Interval Training (HIIT) is a form of cardio training. It refers to a
technique in which you do short periods of high intensity exercise followed by
less intense rest and keep alternating this.
HIIT helps
you build endurance and better stamina. And studies also say it’s a better and
faster way to burn calories.
These
exercises can be of various types depending on which area of your body you want
to target. To give an example, a lower-body interval workout where you sprint
for 30 secs, do squat jumps for 45 secs, do 20 lunges, 50 calf raises, rest for
a minute and repeat.
4. Yoga
 |
| Yoga is not for weight loss. |
Yoga is more
of a holistic experience. It includes meditation, breathing exercises, as well
as physical asanas.
So if you
talk about the physical form of yoga, including new age variations like power
yoga, it aims to keep your overall body fit and strong. Yoga postures keep your
joints, back, neck, all in good shape. Thus preventing pain.
It also is
said to heal internal problems, like building immunity, aiding fertility, and
keeping diseases at bay.
Yoga is not
for weight loss. You may lose weight in the process but it’s not the aim.
5. Pilates
 |
| Several sports persons and celebrities go for Pilates as it improves performance and prevents injuries. |
Pilates
helps you build a stronger core. This means that it increases muscle strength
and tone of your core muscles – abdominal muscles, lower back, hips and
buttocks. It also improves flexibility and body control.
Many Pilate’s
exercises are very similar to corresponding yoga postures. While Pilates can
include working out on specific machines, it can also be done at home without
anything but a floor and a mat. It includes very targeted exercises for
different body parts. Therefore, you see results quicker without tiring
yourself too much.
Several
sports persons and celebrities go for pilates as it improves performance and
prevents injuries. Also, if you’re one with flat belly aspirations, try out
pilates.
Now that you
know the benefits of different exercises, make the most of your workout time.
Happy exercising!
