Workout ideas!

At home or at the gym.

Physical Exercise

Physical exercise can be done at the gym or in the comfort of your own home. Generally, aim to do either: 30 minutes of moderate-intensity cardio activity at least five days per week(150 minutes per week) at least 25 minutes of vigorous aerobic activity three days per week(75 minutes per week)


Flexibility training

Flexibility is more than being able to touch your toes, it's about general musculoskeletal health. While some people are born with natural flexibility, it doesn't mean that those who aren't are doomed to have it beyond their grasp. Exercises that facilitate flexibility and mobility, like stretching are often neglected or deemed as 'not proper' exercise, as exertion seems minimal at first glance.


Weight training (resistance training)

A common misconception is that weight training will lead to one outcome and one outcome only — hypertrophy. But in fact, there are many goals you achieve through resistance training with weights in the form rep and set schemes along with the percentages of your 1Rm (1 rep max) that you are lifting.

Sports

With a whole fitness industry built on goal-oriented workouts tailored to individuals looking to lose weight, get healthy or lean — the simple act of playing a sport can often be overlooked. As a genuinely holistic and above all fun form of exercise, sports can go a long way in motivating and keeping you physically active, especially later in life.


High-intensity and intervals (anaerobic)

Now we're entering the high-intensity zone. This is where you can expect to work pretty darn hard, elevating and maintaining your heart rate above 70% of your MHR. High-intensity workouts include sprints, some forms of resistance training, and what we at 8fit are known for, HIIT (high-intensity interval training). Intervals are when exercises are broken up into several parts (i.e., repetitions) and completed as part of the same workout (i.e., a round).

Mobility work

If you're looking to release tight, sore muscles after a killer workout, then you may want to check out foam rolling. This form of mobility work, along with other devices like lacrosse balls for trigger points, are an indispensable part of any regular workout regime. Foam rolling offers deep tissue release and can be done pre-workout to warm muscles up or post-workout to alleviate tension.


Pilates

Developed by Joseph Pilates, this method of exercise incorporates controlled movements with an emphasis on alignment, breathing and building the core—referred to by Pilates instructors as the “Powerhouse”. Over time Pilates will not only increase flexibility but help improve coordination, balance and all-round stability.



Reaping the rewards of exercise variety


Now you've got the lowdown on the importance of including different types of workouts into your routine and what kinds are out there, you may be interested in how this will impact your overall health and fitness.



Benefits of cardio:



  • Improves cardiorespiratory and pulmonary health, measurable by a lower resting heart rate
  • Reduces blood pressure
  • Reduce risks of a stroke, heart disease, and eventual heart attack
  • circulation
  • Lowers the risk of diabetes

    • Weight training:



  • Increases muscle mass, endurance, and strength
  • Ramps up your metabolism through increased muscle mass an so burns fat
  • Increases bone density, especially vital as women age, due to the risk of osteoporosis
  • Builds good posture
  • Strengthens joints thus reducing muscular imbalance issues

    • Flexibility training:



  • Increases range of motion
  • Releases tension physically and mentally
  • Supports spinal musculoskeletal health
  • Improves mobility
  • Reduces the risk of injury associated with other exercises and movements


    • LEBOGANG CHIBWANA