What Type of Exercise is Best?
About Exercise
What Type of Exercise is Best?
Often the question of which type of exercise is best is asked. There is no single answer to this question. The best type of exercise depends on your body type and needs, and what you are hoping to gain by exercising. So in order to determine the best exercise, you need to know what your fitness goals are. There are many benefits to exercising, some of which include:
- Building endurance
- Burning fat
- Improving cardiovascular strength
- Increasing lean muscle mass
- Losing weight
Burning Fat
If you are interested in burning fat, aerobic exercise is the only type of exercise that burns fat directly. This includes any low and high intensity exercises. These exercises increase your heart rate and burn both fat and glucose (carbohydrates). Fat is a slow burning fuel which requires oxygen. The type of exercise you do influences the ratio of fat to glucose being burned. Examples of low intensity exercises are walking or slow biking. Low intensity exercises burn a higher percentage of fat but also uses fewer calories. Higher intensity exercises burn a lower fat percentage. But they burn more total fat because they burn more calories. Examples of higher intensity exercise are running and hiking. To burn equal amounts of fat one can either exercise longer at a low intensity or at a higher intensity for less time. You can also increase your metabolism through anaerobic exercise, such as strength training to help burn more fat.
Moderate Versus Intense Exercise
While your heart muscle is strengthened, the muscles and bones within your entire body are also strengthened. Lifting weights is a great way to help strengthen your bones and prevent osteoporosis, where the bones become fragile and brittle. Regular weight-bearing exercise can help keep your bones strong. As you get older, you will see the benefits of exercise pay off. You will have fewer falls and better mobility.
- A healthy heart
- Better self image
- Longer life expectancy
- Protection against diseases and cancers
- Stronger bones and muscles
Some people think that in order to achieve these benefits, one must be constantly working out at a high intensity. Studies have shown that this is not so. Moderate intensity exercises may be just as beneficial as high intensity exercises with regard to cardiovascular benefits. The majority of the benefits of exercise are related to the amount rather than the intensity. So try walking, jogging, dancing, water aerobics and yard work. Aim for at least 30 to 60 minutes on most days of the week.
Strength Training
Muscle mass continually diminishes with age. The old saying of “if you don’t use it you’ll lose it” is true with muscles. But you don’t have to be a “jock” or an athlete in order to strength train. The benefits are important for everyone. Lifting weights is a great way to lose body fat, increase your lean muscle mass, and help you burn calories more efficiently. If you increase lean muscle mass, it helps in weight loss. Studies have shown even one set of 12 repetitions can have health benefits. You can receive benefits from strength training in a shorter amount of time. For example, a 20 minute weight lifting session, 3 times a week can improve your muscle mass, reduce body fat, and help you burn more calories.
Most fitness centers offer a variety of resistance machines, free weights and other strength training tools. But you don’t need to invest in a gym membership in order to strength train. Inexpensive hand weights, resistance bands, or exercise balls can help you achieve the benefits you are looking for. You can always use your own body for resistance exercise. Examples are push-ups, sit-ups, pull-ups, and leg squats which do not require any machines or tools.
Strength Training with Cardio
Doing both aerobic and weight bearing exercises lower blood sugar better than each type alone. So you may be wondering “is it better to lift weights before or after aerobic exercise?” Some find it works better to lift weights first while they have more energy. They can then have a more productive workout session. If you wait until after aerobic exercises to lift your muscles may be more fatigued. It can then be more difficult to lift using proper form, which could result in injuries. However, others enjoy lifting weights after cardio it can be done safely.
Lifting weights before can also help in burning fat. The ideal calorie burning routine includes a combination of aerobic and anaerobic exercise. As a general guide, if you workout for an hour, 40 minutes should be aerobic (cardio) and 20 min should be anaerobic (strength training). You can also do aerobics one day and weight training the next.
When to Expect Results from Strength Training
You don’t have to spend hours in the gym in order to get the benefits of strength training. Two or three 20-30 minute sessions a week are enough for most people. In just a few weeks you will notice improved stamina and increased strength. With regular training, you can increase your strength 50 percent in as little as six months.
Links about What Type of Exercise is Best
Best Exercises
American Academy of Family Physicians— http://familydoctor.org/online/famdocen/home/healthy/physical/basics/059.html
Centers for Disease Control and Prevention: Intensity— http://www.cdc.gov/nccdphp/dnpa/physical/growing_stronger/intensity.htm
Centers for Disease Control and Prevention— http://www.cdc.gov/nccdphp/dnpa/physical/growing_stronger/exercises/index.htm
Cleveland Clinic— http://www.clevelandclinic.org/heartcenter/pub/guide/prevention/exercise/bestaerob_egan.htm
Department of Health and Human Services—http://www.girlshealth.gov/fitness/exercise/
Utah Department of Health—http://www.checkyourhealth.org/pa/pa_well_rounded.htm
Moderate Versus Intense Exercise
Reuters (SOURCE: Journal of Applied Physiology)— http://www.reuters.com/article/healthNews/idUSPAR65203620070806?pageNumber=2
What Type of Exercise is Best?
Life Clinic (SOURCE: Michigan Diabetes Research and Training Center, 2000)— http://www.michigan.gov/documents/Which_Type_of_Exercise_is_Best1103_75950_7.pdf
Exercises for Women
Cleveland Clinic—http://www.clevelandclinic.org/health/health-info/docs/3200/3274.asp?index=11260
Exercise for the Elderly
American Academy of Family Physicians— http://familydoctor.org/online/famdocen/home/seniors/staying/754.html#ArticleParsysMiddleColumn0003
Disclaimer:
Exercise is not without its risks and this or any other exercise program may result in injury. To reduce the risk of injury in your case, consult your doctor before beginning any exercise program. The advice presented is in no way intended as a substitute for medical consultation. The Utah County Health Department/WIC Program disclaim any liability from and in connection with this program. As with any exercise program, if at any point during your workout you begin to feel faint, dizzy, or have physical discomfort, you should stop immediately and consult a physician.
