Why Variety is Important When You Exercise
You need a little variety in your life and exercise is no different! Adding a bit more variety into your weekly workouts not only helps keep you on your toes but also targets different muscles for a well-rounded physical experience. Often times when you do the same exercise over and over again you are neglecting other parts that can lead to an imbalance in your life and muscles.
How Can I Add Variety Into My Exercise?
Before diving into adding a bunch of new workouts to add a bit more variety into your exercise routine you need to know what type of exercise is out there. They all offer different benefits. Read and determine which ones you want to add to your routine to reach your fitness goals!
Everyone has heard of Cardio, it is the most popular form of exercise out there! Cardio is limitless in what you can do. We are talking about walking, running, cycling, swimming, dancing and so much more! They all fall under the cardio umbrella. Anything that gets your heart rate going is cardio. When you do cardio you should set a goal for your heart rate. Here is the breakdown of different types of cardio workouts.
Steady State refers to the pace of your workout and can be done at any level of intensity. Your goal is to maintain a steady pace for the entire workout.
Low Intensity refers to exercise that can be measured as any exercise that keeps your heart rate below 50% of your MHR (maximum heart rate). For example, a casual walk would be a low-intensity workout.
Moderate Intensity refers to workouts that push your heart rate between 50%-70% of your MHR. You don’t want to go too hard. A good way to make sure you are in moderate intensity is the talk tea. If you can’t carry a conversation then you need to slow down. Activities such as running, biking, swimming, and fitness classes should have you hitting the moderate-intensity bracket.
High Intensity refers to elevating and maintaining your heart rate above 70% of your MHR. High-intensity workouts include sprints, some forms of resistance training, and interval training.
What is Interval Training?
Intervals are a popular for those who do High-Intensity workouts. Intervals are when exercises are broken up into several parts and completed as part of the same workout with minimal rest between exercises.
Don’t be intimated by weights, they are a great way to work different parts of your muscles but can also give your body a break from cardio! These are the different types of weight training you can do.
Hypertrophy refers to the enlargement muscles by increasing the size of cells in muscle fiber (i.e you are wanting to bulk up).
Muscular endurance refers to the ability of muscles to exert tension over a long period of time.
Muscular strength refers to the amount of force a muscle exerts in a single max. effort.
Cardio training: Using weights or resistance to work your aerobic energy systems. Yes, you can combine both cardio and weight training! As long as you elevate your heart rate to higher than that of your resting heart rate.
Flexibility is more than being able to touch your toes. It’s a great way to stay in tune with your body. Some people are naturally flexible (lucky) but that doesn’t mean you can’t be either! There are exercises that facilitate flexibility and mobility. This part of working out is often neglected or deemed as ‘not proper’ exercise, which is silly! By doing so you are doing yourself a disservice as compromised mobility can limit your range of motion and hold you back from your fitness goals.
Every stretch can be either static or dynamic and passive or active. Dynamic and active stretches are more helpful for improving functional movements used in everyday life. Here’s a breakdown:
Static stretching refers to developing muscular tension without contraction of the muscle. You must hold a challenging position for at least 20-30 seconds.
Dynamic stretching refers to a stretch performed by moving through a challenging but comfortable range of motion repeatedly.
Passive stretching refers to using external “assistance” to help you stretch. It’s a technique where you relax into a stretch while an external force (someone or something) intensifies the stretch further.
Active stretching refers to applying motion, so you relax the muscle you’re trying to stretch and rely on the opposing muscle to initiate the stretch.
Proprioceptive neuromuscular facilitation refers to a contract-stretch-hold technique that is often repeated 10-12 times. Research says it may be the most effective stretching technique for increasing range of motion.
This is a method of exercise that incorporates controlled movements with an emphasis on alignment, breathing, and building the core. It has grown in popularity these last few years and thee’s a reason why! Over time Pilates will not only increase flexibility but help improve coordination, balance, and all-round stability!
Who hasn’t heard of Yoga?! There are so many ranges and types of Yoga. These are just a few of the different types of Yoga that are very popular: Hatha, Ashtanga, hot yoga, vinyasa flow, and yin. What all these practices have in common is the integration of body and breath through stretching, bodyweight exercises, and moving meditation. Regular practice will help mobilize joints, stretch ligaments, and strengthen muscles.
Just because you are an adult doesn’t mean you can’t do sports as exercise! Sometimes we forget that sports are not only a way to get some exercise but have fun too! It goes a long way as it is not only social but keeps you active throughout your life. Why not try soccer, basketball, and tennis as a way to workout?
What Will You Do?
So there you have it! Now you know all the different types of exercise you can add for a bit of variety into your workout life! Just remember that as you start this journey to a healthier you is to take care of yourself while you do it. Help yourself reach those goals and make sure to take your LIVology Activate as part of your pre-workout routine.
LIVology Activate was designed to be fast-acting and provide healthy weight support. It also helps you boost your performance throughout the day while supporting weight loss efforts, stabilizing your mood, and feeling energized and focused.