BEST FITNESS TECHNIQUES FOR MEN AND WOMEN

Apart from cardiovascular exercises and stretching exercises, in strength training, men and women often exercise differently in terms of the amount of weight lifted and how long they perform the exercise. In this article, we will go through the best fitness techniques for men and women.

To achieve total body fitness, it is advisable to combine different methods of exercise, usually to work them out at different times, possibly one type of exercise daily but to keep rotating between the days. The exercises can be grouped into three i.e. cardiovascular, strength training, and stretching exercises.

Total body fitness should focus on working on a good lung capacity, a healthy heart, a standard BMI, and having a lean body. To get this, focus on the following types of exercise:

Cardiovascular Exercises

This exercise aims at increasing your oxygen intake into the body by getting your heart pumping. Usually, any form of exercise can help with the heart, but this specifically helps the heart to pump blood more sufficiently thus taking oxygen and nutrients to the muscles of the body.

Examples of exercises here include:

Swimming

Apart from water being considered extremely relaxing, swimming is considered a full-body workout. Swimming puts no pressure on bones, joints, or muscles and that is why it is fit to be done for people of different ages.

Swimming also improves body balance and helps in sleep and bone health. There are science experts who argue that swimming helps with lung health.

Dance

There are various forms of dance. Even music which is a part of dance exercises has its dances too. We have breakdancing often associated with hip-hop, and we have salsa which is often associated with Latin music. Whatever the case, dance is a good cardiovascular exercise.

For example, there are Zumba, Lativa, and Batuka dance styles that are used in fitness.

Other than being relaxing and uplifting to your mood, dance helps with balance as well as coordination.

Jogging

Jogging is a form of running that is slower than sprints and just faster than walking. The majority of people even jog while listening to music. Due to it being weight-bearing, jogging helps build and strengthen muscles. It also burns calories and helps in the maintenance of weight.

However, due to the high levels of breathing and oxygen intake involved in jogging, it is often considered a cardiovascular exercise as it helps keep the heart and lungs healthy.

Strength training exercises

A common misconception about lifting weights is that it causes you to bulk up, while this can be true, weight lifting can also be used to burn fat, increase born density, and help to tone and shape your body.

Weight lifting is also great as it can be focused on one area of a body where an individual is hoping to see results.

Examples of exercises here include:

The Plank exercise

While doing a 1-minute plank is considered tough by many, it is a very efficient workout for your core muscles. And, to keep it interesting and challenging, the plank has with it plenty of variations.

The deadlift exercise

This is one of three powerlifting exercises. It is popularly considered one of the best exercises. In just one go, the deadlift engages almost every muscle of the human body and when done correctly, it helps in the creation of good posture.

Squats

Squats are one of the other powerlifting exercises together with the deadlift and the bench press. The squat also engages almost every muscle of the body. Other than that, you do not have to use any weights while you are doing it as you can use even your body weight.

The Leg raise

This is a great exercise for your abs and can be done comfortably in the comfort of your home if you have a bar you can pull up on. From this bar, the only thing you need to do while maintaining the right posture is to lift your legs/knees towards your chest.

Stretching and Toning workouts

Stretching exercises are so important although they are often overlooked by people. Stretching exercises can be done after weight training as they help increase balance, they relax muscles while also strengthening joints.

They have several benefits that include but not limited to:

·       Increase blood flow to muscles thereby helping in their relaxation.

·       They increase flexibility

·       Improve posture

·       Can be used as a form of stress relief

Examples of exercises here include:

Tai chi

This is a form of martial art that has been dubbed “meditation in motion” because it combines movement and relaxation. If you saw it somewhere you might be tempted to say it is an unattractive dance.

Movements in Tai Chi transition so seamlessly between each other.

Yoga

Yoga is one of the most popular forms of relaxation exercise. Although it is a relaxation exercise, it is known to also build and tone muscles and help in balance coordination.

Yoga increases blood flow and can help with one's flexibility and opening up of the body.

There are different types of yoga and so one is advised to try and pick the one that works best for his/her body and is considerate of the time one has.

Conclusion

Fitness is highly recommended to help in the quality of life people live, it is also helpful in health. While some sort of fitness exercises can be considered expensive, especially the ones that require the use of machines, there are plenty of other exercises men and women can perform in the comfort of their homes.

It is advisable to do or perform the 3 different classes of workouts i.e. cardiovascular, weight training, and stretching for maximum body results and to prevent injury to muscles, bad posture, or uneven body mass distribution.

From the article, it is obvious that we all can engage in fitness activities and incorporate them into our daily routines. One can do yoga exercises for example for only 15-20 minutes a day.