Everyone has different body types, so it makes sense that everyone wants to achieve something different in their workout routine. Whether it’s gaining flexibility, burning fat, toning your arms, or increasing core muscle strength, there are different ways to shape your body to the way you want.
Why do we see different results?
There are many different ways to exercise and tone your body. Each type of exercise uses different muscles, which is why we see different results. By doing them regularly and increasing the challenge through more weight or resistance, they can alter the shape of your body. By learning how certain types of exercise shape your body, you can choose the workout regime that will give you the results you are striving for.
It is widely known that the words yoga and stretching go hand in hand. Everyone should stretch regularly as part of a general fitness regime. Yoga stretches not only the muscles, but also the joints. Stretching should be done for at least 5 minutes before another form of exercise. Yoga helps to prevent muscle soreness and promotes faster recovery between whatever training sessions you decide to pursue. Yogic stretching is like a constant battery charger. It loosens tight muscles, which tend to trap lactic acid, the waste product that accumulates in the muscle cells during other hard training sessions apart from yoga that you may like to partake in.
When it comes to fat loss, slow and steady loses the race. More intense training, in shorter bursts, burns calories more quickly and burns more fat overall. And unlike long, slow cardio sessions; intense training keeps you melting fat even after your workout is over. Interval training – bouts of high-intensity exercise alternated with short rest periods – not only burns more calories than traditional cardio training, but also boosts your body’s ability to fry fat through hormone production.
Sprinting is another form of high intensity exercise. To maximize benefit and lower injury risk, keep your sprints on the shorter side, no more than 50 yards per sprint. This will help you maintain a high intensity throughout and prevent your form from breaking down, which can lead to injury. To increase the overall results of your sprint workout, increase the number of sprints instead of going for long distances. You don’t have to run, bike or perform any traditional cardio exercise to get high-intensity, fat-burning training. By pairing strength exercises that work opposing muscles, you can build muscle while keeping your heart rate high, maximizing fat loss.
While diet and genetics play a big role in the shape of your arms, exercise is the key to keeping them looking toned and tight. But which move is the best at banishing that irritating under-arm flab? The American Council on Exercise decided to find out by commissioning researchers at the University of Wisconsin-La Crosse to compare the effectiveness of eight different arm exercises. In the study, researchers applied electromyography electrodes on the back of each subject’s upper arm to record real-time muscle activity. The hands-down winner was the triangle push-up. “The triangle pushup really targets all of the major elements of the triceps muscle—the long and lateral heads of the muscle,” explained Cedric X. Bryant. Since push-ups put you in a plank position, you are also engaging and strengthening your core as you work on toning your arms.
Increasing Core Muscle Strength
Core-strength exercises strengthen your core muscles, including your abdominal muscles, back muscles, and the muscles around the pelvis. Strong core muscles make it easier to do many physical activities. The cornerstone of Pilates has to do with controlling our core movements. Pilates is different from Yoga in that it’s more focused on stabilizing and strengthening the pelvic floor as well as the core. In many moves, you hold your torso in place while moving your limbs in different directions, which challenges your balance, core strength, stability and flexibility.
The best exercises for your core are plank variations, which also build strength in your arms. There is also reverse crunches, which help improve your posture. Abdominal flutter kicks predominantly targets your abdominal muscles, working the lower abs in particular. They are also a superb workout for your hip flexors, where a large extent of the effect is felt when you are performing repetitions. Your middle and upper abs will also feel stimulation from this exercise and you will get a great overall workout by including this movement into your overall abdominal training routine. Performing the abdominal flutter kicks near the end of a workout will also improve your endurance levels.
What are your unique workout goals?
Everyone has their own fitness goals in mind and which specific body parts they want to improve. Your goals may be a combination of the many mentioned above. Scientists have found that following through on a specific fitness plan is the key to hitting your goals. The biggest reason to follow a fitness program is to consistently challenge your body in the right ways to meet your goals. This is how your body adapts and changes, ultimately improving your overall fitness.
The CoachCare technology platform powers health clinics across a number of specialties, including weight loss, pain management and chiropractic care. A custom-branded mobile app, coach dashboard and connected devices combine in one integrated platform to improve patient care and increase clinic revenues. Contact us to learn more.
Download our free white paper to learn about the impact of virtual healthcare technology on your clinic.