Fit For Life: The 3 Types Of Exercise You Need Every Week

Fit For Life: The 3 Types Of Exercise You Need Every Week

I get the question all the time. What do I need to do to get in shape? I always say, good nutrition first, but on an exercise level I advise doing two or three days of strength training, incorporate some functional movements, and add some metabolic circuits, and you have a great program to get you strong, fit, and moving better. But, what is metabolic training? What is strength training? What does cardio mean? Run, life cycle, elliptical? What do I need to do this?

Don't waste your time

Doing something for nothing? Usually when people in a gym environment say they did cardio, this consists of 30-60 minutes of some redundant movement pattern on some motorized piece of equipment lining the walls of the gym, equipped with TV and magazine racks. You see people lined up, ear buds in their ears, doing the same thing over and over, and getting the same lack of results. This is a waste of time and energy. When the effort doesn't equal results, you are doing something for nothing. The reason behind this is that you get acclimated to the routine, and after a few times your body no longer responds – it simply has become “used” to doing the routine, rises to the occasion, and weight loss/fitness plateaus. When you watch TV, sit down, talk on the phone, or read a magazine while working out, the intensity is non existent , and the results usually are also.

Metabolic training

Metabolic or HIIT training is what it takes to make a difference. The body responds much better to short bursts of intense activity, followed by brief periods of rest, using different movements and routines. This makes the heart and lungs stronger by involving peak contractions, similar to the way you train other muscles. Doing cardio at the same pace only teaches the heart and lungs to be efficient, not stronger. Exercises such as body weight squats, med ball slams, and band rotations can be performed in a sequential order either for time or reps. Followed by rest periods. The rest is important for recovery, allowing you to work out at a higher intensity, therefore netting better results.

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Strength training

Strength training or resistance is the most important type of exercise you can do. When asked, I always recommend strength first. Not only does this make you more stable, exercises like squats, and dead lifts make you move better. Resistance work varies, depending on the clientele. For instance all my clients dead lift and squat but a 21-year old rugby player uses an Olympic bar weighting 315# whereas an elderly client lifts a 12 kilo kettle bell. Another big reason to emphasize strength training is that it builds muscle and muscle is a more efficient tissue at burning calories at rest, allowing us to look better and appear leaner. Build muscle and burn fat are the results of strength training. That's a pretty good return for your investment. Don't do something for nothing!!

 

Matt Espeut has worked as a personal trainer for almost 20 years with clients ranging in age from 14 to 86. His focus is on overall health, strength, and functional conditioning. Holistic health and nutrition is the cornerstone of all his programs. Matt works in private and small group training available at your home or office location or at gym facilities. Matt offers his services to everyone wanting to be more fit and healthy, overweight young people, youth/collegiate athletes, and seniors. Matt has worked and continues to train at several facilities in the Providence area including Gold's Gym and CORE Studio, and he believes continued education is a must in his field. Email Matt: [email protected], check out his website at www.fitnessprofiles.net or on Facebook at Matt Espeut or on Twitter @MattEspeut.