Know What Is The Best Form Of Exercise For You

There are different types of exercises and workout routines doing rounds. With so many options, people tend to get confused as to which is the best option for them. A lot of government guidelines say that people should exercise moderately for 30 minutes five days a week, adding to 150 minutes of total workout or exercising vigorously which increases the heart rates for 15 minutes for five times a week. While both of these sound to be great, they are extremely broad and generic.

Exercising regularly is extremely important as it benefits your health immensely. Not just to attain fitness goals, exercising is important to reduce the risks of diseases and prevent them. It also helps to improve heart, brain, mental health, energy, quality of sleep, and longevity. However, nobody is sure about how long they should exercise and which is the best form of exercise for them.

If your goal is to maintain your weight, good metabolism, extended life span, good sleep, creativity and thinking; walking is the exercise for you. Walking is easy, accessible and effective. Certain studies also show that people who walk regularly tend to live longer, sleep better and are less likely to develop diseases such as diabetes, obesity, heart disease, cancer, arthritis and several others. Walking also helps to improve your creative thinking abilities, boost your memory and improve your mood. Moreover, this workout doesn’t require any sort of training. The cons of walking are, it might not help you lose weight if you’re not eating less and it also requires commitment. To get the required health benefits, one should start brisk walking for about half an hour to one house a day and more if required.

If your goal is to achieve a stronger heart, better metabolism, strong bones, leanness and strong bones; running is the exercise for you. Running is a vigorous exercise and therefore, you don’t have to do much. Fifteen minutes is more than enough. Some studies also suggest that as little as five minutes every day helps to boost the heart and benefits the entire body. Moreover, it is simple and doesn’t require much equipment. People who run have improved knee cartilage, larger brains, and lower BMI. The cons of running are, that a lot of runners tend to hurt themselves. Also, if you have some past injury or arthritis, you should avoid running.

If you’re looking to improve your joint health, stamina and immunity; cycling is the exercise for you. Since your bike bears the weight, cycling is beneficial for people who have joint problems or a sore back, knees or hips. Cycling also helps to strengthen your thigh muscles and glutes and helps improve your endurance. There are also studies which indicate cycling helps to keep muscles and immune systems youthful for several years. The cons of cycling are it doesn’t help you build your bones since your body doesn’t bear any weight. Moreover, for cycling, you’ll have to bear pollution and collisions with other vehicles.

If your goal is to improve mood, endurance, recovery from injury, upper-body strength and joint health; swimming is the exercise for you. Since water buoys the body, it helps to reduce stress on your joints, making it a good choice for many. Swimming also helps to lower blood pressure, calm your mind and also strengthen your shoulders, core and back. The cons of swimming are it can increase your appetite more than any other exercise and it also increases your body heat. For this exercise, you will also need access to a pool.

If your goal is to improve flexibility, balance, core strength, upper-body strength and reduce back pain; pilates and yoga should be your form of workout. Both pilates and yoga incorporate slow movements and poses along with breath control. For piltates, a lot of people also use machines that target different muscles of the body. Research indicates that both pilates and yoga can reduce back pain, enhance balance, strengthen arms and shoulders, calm the mind, and increase flexibility in the lower body. The cons of pilates or yoga are that these exercises don’t fall under the category of aerobic activities. Performing typical asanas was roughly equivalent to taking a leisurely walk.

HIIT should be your workout if the following are you goals: weight loss and weight management, improved metabolism and endurance. HIIT comprises brief, intense bursts of effort (intervals) on equipment like a bike, treadmill or mat, alternated with less challenging exercises. These intervals can be as short as 20 seconds, and complete HIIT sessions typically clock in at under 30 minutes, making them a time-saving option. Research indicates that HIIT is effective in improving endurance, blood-sugar regulation, and post-exercise fat burning. The con of HIIT is its high-intensity part. During intervals, the exit from the exercise comfort zone increases heart rate, and breaths. HIIT might feel difficult. However, each interval is brief and this kind of workout may require some coaching at first.

If you want to achieve strength, leanness, improved health, bone health and mental health; weight training should be your option. The benefit of weight training is that it improves overall strength. For women, weight training helps to tighten and strengthen their muscles. Doing weights also helps to control blood sugar, shrink fat from the waist and also helps burn more calories. The cons of weight lifting is that you might have to perform it for atleast a year. Moreover, you need to be in good form to prevent injuries. Weight training requires a trainer, weights and also a gym membership.