Working out in a gym with all the weights and specialized equipment makes muscle gains more achievable. Take Jay Cutler as a role model, a Mr. Olympia bodybuilding champion who won four times in the 2000s.
However, few wish to compete at his level. Jay who became 50 years old on August 3rd 2023 still tries to stay in shape. I followed his gym training routine via YouTube and realized that although currently I’m active weight training; to reach his level of conditioning is an impossible accomplishment.
Nevertheless, training is all about effort to achieve. In other words, we all have the ability to work out within our limitations while paying special care to our diet. Apart from diet, sleep patterns, and our overall lifestyle make a difference, and then it comes down to hard graft and the willingness to stay focused and proactive.
In fairness, everyone wants to look and feel good. Needless to say, it takes time to get in good condition and look the part. Some people are gifted with incredible looking bodies while others need aspiring to greatness and hard work to achieve such definition. Bottom line: many of us try and keep trying, but never seem to be happy with our shape.
The key then is to create a routine that you can aspire to, to live happily and healthily. Find time to hit the gym and participate in a fitness activity. Weight training or bodybuilding are resistance training models for strength and aesthetics. There are body weight exercises like circuit training, functional training, calisthenics, amongst others.
While there are countless types of fitness training available, below are six categories that, combined, offer a well-rounded fitness training routine for most individuals. Of course, before beginning any new physical activity, consult your physician if you have any concerns.
Functional training is a type of exercise that aims to improve daily function outside the gym. Because of this, functional training involves exercises that mimic real-life movements and can be categorized into four types: pushing, pulling, squatting, and rotating.
This type of fitness training can benefit individuals of all fitness levels and is particularly appealing to those who want to improve their overall strength, balance, and coordination. It's best for those looking for better daily performance rather than someone looking to achieve a specific look or hit a certain number on the scale.
Mobility training focuses on improving flexibility, joint range of motion, and overall movement quality. It involves exercises that target specific areas of the body and can benefit people of all fitness levels, especially those who want to improve their posture, reduce pain, and prevent injury.
Strength training encompasses many activities, including weight-bearing and non-weight-bearing exercises, calisthenics, and weight lifting. Strength training focuses primarily on building and strengthening muscles. This type of training can benefit individuals of all fitness levels and ages, from beginners to experienced athletes.
Balance training involves exercises that improve your ability to control and stabilize your body. It includes standing on one leg, lunges, and yoga poses. This type of training can benefit athletes looking to improve their performance, older adults looking to prevent falls, and anyone wanting to improve their overall stability and coordination. Plus, it’s easy to work into a fitness routine, whether at the gym, or balancing on one leg during commercials the next time you watch TV.
Stretching is a more passive way to bolster your fitness training routine. You can increase flexibility regularly through a few easy stretches each day and before or after other types of exercise. Stretching is beneficial for overall health to maintain mobility and keep other diseases at bay as you age.
It is recommended to hold each stretch for at least 30 seconds and repeat it 3-5 times. Incorporating stretching into your daily routine can also help reduce stress and improve posture.
It's important to note that there are different types of stretching, including static, dynamic, and proprioceptive neuromuscular facilitation (PNF) stretching. Each type has its own benefits and is suitable for different individuals and activities. It's recommended to consult with a fitness professional to determine the best type of stretching for your needs and goals.
Agility training is a type of fitness training that focuses on improving speed, balance, coordination, and reaction time. It involves movements such as ladder drills, cone drills, and plyometric exercises that challenge the body to move quickly and efficiently.
Paying attention to your body is the single most important test of endurance as it improves the quality of life, keeps you in shape and makes you aware of yourself and how to keep stress under control. There really is a lot of things that can be done to improve daily performance, to avoid many health issues, and improve longevity.
Progressive overloading will provide gains consistently to increase strength, endurance, stamina, and general fitness.
Finding the right gym for you then, with a wide-range of free weights, exercise machines, and equipment will definitely make training more productive.
Have a great day!
Prof. Carl Boniface
P.S. And the bonus with physical health is the mental package that comes together i.e. improved mindset to take on bigger challenges more decisively. Additionally, exercise reduces stress, benefits circulation, and improves one's overall disposition for making time count more effectively.
Vocabulary builder:
hard graft (idiom) = Graft means hard work. [British, informal] His career has been one of hard graft. Synonyms: labour, work, industry, effort. A graft (n) is a piece of healthy skin or bone, or a healthy organ, which is attached to a damaged part of your body by a medical operation in order to replace it. “I am having a skin graft on my arm soon.”
Willingness (n) = readiness, inclination, will, preparedness, disposition, enthusiasm, motivation, (ant) unwillingness
Proprioceptive (adj) = PHYSIOLOGY relating to stimuli that are produced and perceived within an organism, especially those connected with the position and movement of the body.
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