Looking to get fit but not sure where to start? Fast paced exercises, resistance training and light calisthenics are all great methods for getting the results you want.
Fast Paced Exercise Â
Fast paced exercises are high in intensity and often the primary component of full body workouts like cross fit and circuit training.
Results: Improved body function, metabolism, movement and performance.
Additional benefits include time efficiency. Fast paced workouts, like the tabata sequence, can be completed in less than 30 minutes, an ideal solution for those looking for a way to get fit without dedicating a lot of time. The tabata sequence entails engaging in high intensity exercise for 20 seconds followed by 10 seconds of rest. The cycle is then repeated eight times for a total of four minutes of fast paced exercise. For full body results, work a different part of your body for each 4-minute interval, e.g., push ups, walking lunges and kettlebell swings.
Resistance Training
Resistance training includes any exercise when the muscles contract against an external resistance like dumbbells, weight machines, elastic bands or even your own body weight.
Results: Increased strength, tone, mass, and/or muscular endurance.
Common types of resistance exercise include power lifting, Olympic weight lifting, strength training and weight lifting. Increased strength is best achieved by adding weight over time gradually as muscles accustom to each level of resistance. Once a rep feels easy to complete, go ahead and add more weight. This will increase your strength overtime. Beginners typically see the fastest results, as there is a larger window for improvement in the early stages of resistance training. After a few months, gains will level off and additional sets will need to be completed to build additional strength.
How often should you lift for optimal resistance? The American College of Sports Medicine recommends a minimum of two nonconsecutive days each week.
Light Calisthenics
Light calisthenics are exercises that can be achieved at moderate intensity for 10 minutes or more without stopping. Light calisthenics are ideal for beginners, as they can help achieve visible results in a short amount of time.
Results: Increased flexibility, endurance and strength.
Light calisthenics use the whole body cohesively, meaning you are utilizing all of your strength and tension to complete the exercises, which in turn yields full body results. That being said, it is advantageous to start with your core, as it is the center of your strength. A strong core helps strengthen the rest of the body. For fast, visible results in the abdominal region, get started with a few sets of hanging leg raises and windshield wipers.
Get the results you want with fast paced exercises, resistance training and light calisthenics. Whatever it is you are looking to achieve, Core Results Personal Training will help you get there. After an initial consult, we will design a program based 100% on your needs and goals that will include everything from strength training to cardio, and nutrition. Meet our team of experienced personal trainers today!
