4 Types of Workouts
Muscle Building, Toning, Weight Loss, Cross Training Workouts
There are 4 basic types of workouts: Muscle Building, Toning, Weight Loss, and Cross Training.
Muscle Building
To increase muscle size, use a high amount of resistance. Your muscles will adapt and grow as you progressively increase the intensity of your exercise by increasing the level of resistance and/or by increasing the number of reps or sets performed.
The amount of resistance for each exercise is dependent on the individual. You must gauge your limits and select the right amount of resistance. You can start with 3 sets of 8 reps for each exercise you perform. Once you can complete 3 sets of 12 reps without difficulty you should increase the amount of resistance.
You should rest for 3 minutes after each set.
Toning
Tone your muscles by using a moderate amount of resistance and increasing the number of reps in each set. Complete as many sets of 15-20 reps as possible withoug discomfort. Rest for 1 minute after each set.
Weight Loss
To Lose weight, use a low amount of resistance and increase the number of reps in each set. Exercise for 10-30 minutes, resting for a max of 30 seconds between sets.
Cross Training
Cross training is an efficient way to get a complete and well-balanced fitness program. An example of a balanced program is:
- Strength training workouts on Monday, Wednesday and Friday
- 20-30 minutes of aerobic exercise such as riding an exercise bike or running on a treadmill on Tuesday and Thursday
- Rest from both strength training and aerobic exercise for at least one full day each week to give your body time to recover.