Discover a Fitness Program that Fits You:
Getting started or finding ways out of a fitness rut can be challenging. The good news is there are many different forms of exercise from which to choose. The bad news is there are many different forms of exercise from which to choose.
Of course, there are numerous ways to be active outside a gym setting such as hiking, tennis, jogging and more. However, if you are motivated by a group setting or a personal coach, here is a quick guide on traditional and trending fitness programs.
Weight Lifting
DIFFICULTY: Beginner, Intermediate, Advanced & Expert
IMPACT ON JOINTS: Low-impact
CARDIO INTENSITY: Low to Medium
KEY BENEFIT: Muscle strength & endurance
Weight lifting, also known as resistance training, builds muscle strength and endurance using equipment and machines. In your 30’s, the rate of muscle loss begins to accelerate, which leads to slower metabolism. At this time and beyond, it becomes increasingly important to incorporate muscle-building exercises into your weekly routine.
Historically, weight lifting was marketed to and frequented by a predominantly male audience. Women shied away from weight lifting for fear of become “bulky”. Today, strong is the new skinny. More muscle leads to increased metabolism (READ: ability to eat more without gaining weight). In response, most traditional gyms have easy-to-follow weight lifting machine circuits, “Women Only” weight rooms and group classes that incorporate resistance training.
Pilates
DIFFICULTY: Beginner, Intermediate, Advanced
IMPACT ON JOINTS: Low-impact
CARDIO INTENSITY: Low- to Medium-intensity
KEY BENEFIT: Muscle control, Core strength, Flexibility
Pilates is a low- to no-impact exercise system that builds muscle strength and flexibility. Developed in Germany by Joseph Pilates in the early 20th century, Pilates is comprised of controlled movements using the resistance of your own body weight and specially designed Pilates equipment. Many of today’s Pilates studio offer hybrid classes that use Pilates as its foundation combined with additional forms of exercise and equipment. Because of it’s low intensity and impact, this is a great option for beginners.
Yoga
DIFFICULTY: Beginner, Intermediate, Advanced
IMPACT ON JOINTS: Low-impact
CARDIO INTENSITY: Low-intensity
KEY BENEFIT: Flexibility, Peace of Mind
Defined as “union”, yoga is less of an exercise and more of a “practice” that connects (unites) the mind, body and breath. A cross between exercise and meditation, yoga has been practiced for an estimated 2000+ years. A typical yoga class in the U.S. will guide you through a series of poses and postures, helping to increase your strength, balance and flexibility. Arguably, the ultimate benefit of yoga is a calming of the mind. Controlled breathing has long been known for its ability to reduce anxiety and increase relaxation.
Barre
DIFFICULTY: Beginner, Intermediate, Advanced
IMPACT ON JOINTS: Low-impact
CARDIO INTENSITY: Low-intensity
KEY BENEFIT: Muscle strength, balance
Barre studios offer fitness classes inspired by dance. Set within a ballet studio atmosphere, including a ballet barre, classes incorporate elements of Pilates, dance, yoga and functional training. Most barre classes are also choreographed to music. This low impact workout helps to improve your strength, balance and flexibility. The hybrid approach to fitness makes it appealing to beginner levels.
Crossfit
DIFFICULTY: Intermediate, Advanced & Expert
IMPACT ON JOINTS: High-impact
CARDIO INTENSITY: High-intensity
KEY BENEFIT: Muscle strength, Cardiovascular fitness
The now famous acronym WOD (Workout of the Day) is courtesy of Crossfit. Since its inception in 2000, Crossfit exploded in popularity equally among men and women. The advanced, intense and competitive nature of the program filled a former void in the fitness industry. Crossfit workouts incorporate elements from high-intensity interval training (HIIT), Olympic weightlifting, plyometrics, powerlifting, gymnastics and more. Most Crossfit studios are not geared toward beginners or a less active person.
HIIT
DIFFICULTY: Beginner, Intermediate, Advanced
IMPACT ON JOINTS: Medium-impact
CARDIO INTENSITY: High-intensity
KEY BENEFIT: Muscle strength, Cardiovascular fitness
Somewhere between a self-driven weight lifting workout, and the extreme intensity of Crossfit, lies HIIT. HIIT studios, like Orange Theory Fitness, combine cardio activity with functional weight training. The goal of HIIT programs is to maximum calorie burn both during and post-workout. Fitted with a heart rate monitor, participants can monitor and adjust intensity during the workout as needed or instructed.
Spin Bike
DIFFICULTY: Beginner, Intermediate, Advanced
IMPACT ON JOINTS: Low-impact
CARDIO INTENSITY: High-intensity
KEY BENEFIT: Cardiovascular fitness
Spin classes are a cardio workout that closely follows the HIIT method. If you are seeking to burn lots of calories and improve your cardiovascular fitness, try a spin class. Be aware, some cycle classes operate in dark rooms with vivid movie screen backdrops and loud music while others have less of a dance club atmosphere. The entire class takes place on your bike where you have full control to adjust the intensity making it suitable for beginner through advanced levels of fitness.
HYPOXI
DIFFICULTY: Beginner, Intermediate, Advanced
IMPACT ON JOINTS: Low-impact
CARDIO INTENSITY: Low-intensity
KEY BENEFIT: Targeted fat loss
Relatively new to the U.S., HYPOXI is a fat-burning exercise program developed in the late 90’s in Austria. Specifically, HYPOXI speeds up fat loss in common stubborn areas – stomach, legs, hips and buttocks. Using futuristic-looking machines, HYPOXI uses a combination of vacuum and compression technology to boost circulation during exercise. A moderate bike ride or a brisk walk on a treadmill, HYPOXI is low- to no-impact exercise that enables you to burn fat faster than traditional exercise alone.
Most gyms and studios offer free trials or introductory specials. Try them all! Then choose one, two or more to incorporate into your lifestyle.
Enjoyment is a key to your success. If you like the fitness activity and environment, you are more likely to stay committed and get results.