What is the RIGHT way to work out? Is a 90 minute yoga class good? How about a stroll in the park? Heavy weight lifting, focussing on legs today and arms tomorrow? Spinning®? Zumba®? Boxing? Is there one best way to work out?
First – a disclaimer.
At Global Fitness – Online Personal Training for Expat Women, our stance is that for most people who have vague goals of maintaining their current fitness and body composition – following the American College of Sports Medicine Exercise Guidelines is best. Basically, ACSM states that exercise is good for most people and that the minimum amount of exercise necessary includes cardiovascular conditioning training several times per week, muscular strength training several times per week, as well as flexibility and neuromuscular (reactive, coordination, balance) training. (Click here for specific details on the ACSM exercise guidelines.)
It is important to consult with a physician before beginning a new and significantly increased exercise program if you are unsure if increased exercise is right for you. When you engage in online training with a fitness professional it is important to stay safe. It is generally understood in the Fitness Industry that High Intensity Interval Training (HIIT) should not be done prior to 6-8 weeks of lower-intensity and progressive conditioning. This will prepare the cardiovascular system as well as the bones, joints, ligaments, tendons and muscles of the body to perform physically rigorous exercises required for HIIT.
The popularity of HIITraining is that it is not only effective for improving athletic performance and weight loss, it is also efficient – athletes and fitness enthusiasts meet their goals faster, using less, but more intense time. Here is one example of a HIIT workout that doesn’t require any equipment. Here is another example of a HIIT workout.
There is a lot to be said for this kind of training, but we never want to dismiss how great it is to take a whole hour or more, doing yoga, or running on the beach. All exercise is good for most people. People with very specific athletic performance goals will benefit from HIIT – as will regular fitness seeking people, as long as they’ve prepared their bodies for the intensity by conditioning for 6-8 weeks.
At Global Fitness, we’re excited to bring a 30 day challenge across the most difficult time of year for many expat women. With school holidays, family expectations of travel and the many traditions that fall on either side of the new year, we know it is difficult to keep your eyes on your goals – so we’re offering to check in with you every single day for 30 days from mid December to mid January. Check out our Holiday Challenge and let us know you’re interested! We’ll keep the workouts less than 30 minutes and bring you something different every day.