Types of Workouts: Which Routine Is Right For You?

March 09, 2022

4 mins

It would take a long time to list all the benefits of getting more exercise, but of course the obvious include losing weight, improving sleep, boosting energy, improving mood, and reducing feelings of anxiety, stress, and depression. 

Not only can exercise provide all of these rewards for your physical and mental health, but it can even help to improve your sexual health, too. 

To be sure, the possibilities are endless when it comes to creating an exercise routine, and for those new to regular exercise it can take time to find something you love and enjoy.

But first, it helps to decide what your overall health goals are and what you're trying to gain from exercising. 

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What Are the Different Types of Workouts?

There are thousands of exercises and various techniques, but they can all be easily placed into one of three training categories: cardio, strength, or flexibility. 

Each of these types of workouts provides a different set of health benefits. And to achieve a healthy balance, you may need to incorporate a little of each workout into your overall exercise routine. 

Cardio 

Cardio refers to cardiovascular exercise and includes various aerobic exercises that are designed to increase overall stamina and endurance.

The cardiovascular system includes your heart, lungs, and blood vessels and is responsible for supplying your organs with oxygen and essential nutrients while removing carbon dioxide and waste. The term aerobic means "with oxygen" and refers to the unique way that your body produces energy during these kinds of activities. 

Cardio can help to improve the capabilities of your cardiovascular system by increasing lung capacity and strengthening your heart, ultimately improving your stamina. It’s also a very effective method for losing weight as it helps your body to burn calories and stored fat more efficiently. 

Generally speaking, anything that has you breathing hard for a longer period of time is a cardio exercise. Some of the most effective cardio exercises include:

• Walking

• Jogging

• Running

• Climbing stairs (literally or with a stair machine)

• High intensity interval training (HIIT Workouts)

• Swimming

• Rowing

• Hiking

• Cycling

• Basketball

• Tennis

• Soccer

• Dancing (including Jazzercise!)

You should try to get at least 150 minutes of moderately intense cardio exercise every week. That breaks down nicely to five days of 30-minute exercise sessions. You don’t necessarily have to go hard at the gym for your cardio sessions, and it doesn’t have to be 30 minutes straight. 

For example, a 10-minute walk before you leave for work, a 10-minute walk during your lunch break, and a 10-minute walk after you get home will be enough to reach your weekly goal. 

The harder that you push yourself, the more benefits you may see in a shorter time. Start off slowly and get into a nice routine, then pick up the pace or stay out longer as it begins to get easier. 

Balance exercises between different types of workouts and everyday activities so that you can continue building muscle strength across major muscle groups while simultaneously boosting your heart rate. A full body workout can get your cardio in without you even noticing.

Strength 

Strength training places emphasis on building muscles by repeating motions that are hindered by some form of resistance. 

Lifting weights is a common example of strength training, but you could use elastic resistance bands, medicine balls, or your own body weight as effective substitutes. 

Push-ups, squats, and planks can build muscle just as well as bench-pressing, bicep curls, or a shoulder press, as long as you continue chasing progressive overload by increasing weight or repetitions.

Focusing on strength training will increase the overall strength of your muscles, release endorphins that will improve your mood, and can help you to burn excess fat (though not as well as cardio). 

Some major muscles that you will generally end up focusing on with popular strength training exercises: 

• Arms

• Chest

• Shoulders

• Biceps

• Backs

• Abdomen

• Hips

• Hamstrings

• Glutes

• Quads

You'll need to exercise the muscle groups listed above at least twice a week for about 30 minutes each session to see meaningful progress. Longer sessions of strength training and higher levels of resistance will yield more noticeable results in a shorter amount of time, too. 

That said, rest is an important part of strength training as your muscles need time to repair and grow. You should allow for 48 hours of rest in between working out the same muscle groups. Many people accomplish this by alternating muscle groups (arms one day, then chest, then legs, etc.) or aim to get their cardio done in between full-body strength training days. 

You should also always remember to warm up, whether you're having a low impact exercise day or a hardcore circuit training session. Use a mix of static stretches and cardio to really get the most out of your warm-up and cool-down and protect those burgeoning muscles.

Flexibility 

You need to be flexible to move freely enough to perform proper cardio and strength training exercises.

Flexibility-based exercises place a heavy emphasis on stretching in order to improve joint mobility and your range of motion. You'll not only gain the ability to move and bend more easily, but you'll also improve balance, increase blood circulation, and even relieve mental stress.  

Yoga is a popular meditative exercise that involves unique postures to improve flexibility, balance, strength, and stamina. Engaging in the right type of yoga is an easy way to cover all three types of workout, and it even offers a boost in the bedroom.

Other examples of flexibility-based exercises include Pilates and tai chi.

Flexibility exercises often become more important for older individuals as balance and mobility decrease with age.

You may need to sign up for classes to learn how to properly perform the many and various techniques involved, but the benefits of lasting health are worth the cost of a class–– that's generally true for most exercise needs. Don’t forget YouTube, either, which won’t cost you a penny.  

How Long Before I Notice Results? 

Many factors that will influence the amount of time it takes before you start to notice major differences from any form of exercise. The type, frequency, and intensity of your workouts will all play significant roles in how soon you get results.  

In general, you should start seeing improvements––in capacity, strength, and even weight loss–– after two to four weeks of consistent exercise.

You might feel sore physically, but seeing gains can be a huge motivator. Even if you opt for lighter workouts, you should start to see physical improvements after about three to six months.  

The thing to remember is that exercise and health improvements are more about consistency than anything else. The difference between 30 minutes and 15 minutes of daily exercise is much smaller than the difference between 15 minutes of exercise daily and doing nothing at all.

How Rex MD Can Help

There are three types of workouts you should strive to incorporate to create an effective exercise routine, including strength, cardio, and flexibility.

Exercising is one of the healthiest things that you can do for yourself, generally leading to a longer, healthier, and more fulfilling life. When trying to create a new workout routine, you first need to determine what you want to achieve, and most people will want to incorporate a little of each type of workout, placing an emphasis on one over the other depending on goals.

If weight loss is your goal, combining regular exercise -- especially cardio -- with GLP-1 medications may be the most effective option.

The Rex MD Weight Management Program is a cutting-edge, online healthcare service designed to provide patients with easy access to GLP-1 treatments. These medications are known for managing type 2 diabetes and promoting weight loss.

Our program offers a seamless, discreet, and personalized way to receive the care you need from the comfort of your home. Just answer some questions about your medical history and weight loss goals and your healthcare provider will determine if GLP-1 treatment is right for you. If prescribed, a personalized treatment plan is created and your prescription is sent directly to your door.

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