This is a joint post
Know you need to exercise, but not sure what type of exercise you should be doing? If we were to talk about all the amazing benefits you get from more exercise, it would take forever. Some of these include things like reducing feelings of depression, stress, and anxiety, as well as improving mood, increasing energy, and improving sleep.
But until then, it can help to decide what your goals are and choose a workout that will help you achieve them. To that end, let’s look at a few types of exercise and how they can help.
12/3/30 training
Ever wonder what 12/3/30 is? We have the answer. It’s a type of cardio workout. It’s relatively simple and all you do is walk on a treadmill that has a 12% incline.
It has to be 3 MPH and you have to do it for 30 minutes. This makes it a great choice for those who don’t enjoy running but still want its benefits.
We mentioned that this is considered cardio, but what does that mean? This means that it is designed to increase your overall stamina and endurance.
Your cardiovascular system includes your lungs, heart, and blood vessels, and it’s responsible for supplying your organs with oxygen and essential nutrients while removing waste and carbon dioxide.
Generally, anything that makes you breathe hard for long periods of time can be considered cardio. This can include walking, running, high intensity interval training, rowing, cycling, etc.
Power
Strength training emphasizes building your muscles using repetitive movements that are hindered by some type of resistance.
Lifting some weights is a typical example of this, but you can also use things like your own body weight, medicine balls, or resistance bands and get the same effect.
Additionally, planks, squats, and push-ups work just as well as shoulder presses, bicep curls, and bench presses. You can find exercises for almost every muscle group in your body.
Flexibility
If you hope to get proper strength training and cardio, you need to be flexible. Flexibility exercises put quite a lot of emphasis on stretching so that you can improve your joint mobility as well as your range of motion.
Not only will this improve your ability to bend and move more easily, but it will also improve your balance, relieve mental stress, and increase your circulation. Some examples of this type of exercise include tai chi and pilates.
Results
There are several factors that can affect how long it takes for you to notice a major difference, regardless of the type of exercise you choose.
The intensity, frequency, and type of your workouts can play a significant role in when you’ll be able to see results.
Typically, you can begin to see improvements in weight loss, strength, and ability after about 4 weeks of consistent training.
Take
There are three types of workouts you can incorporate if you want to create an effective exercise routine. These include strength, cardio (including 12/3/30) and flexibility.
When it comes to healthy things you can do for yourself, exercise is one of the best options. It generally leads to a fuller, healthier and longer life.
When you’re trying to create a new workout routine, you first need to figure out what you’re hoping to achieve, and then you may want to incorporate items from each type of workout.
Place one type over the other depending on your goals. It may take a while to decide which routine is best for your lifestyle and body, but motivation is key.
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