Exercise/Workout Programs

There are many different workout routines or programs that have gained popularity in recent years. Most prove to be short lived or variations of previously developed programs, but some last longer than others.  A particular trend recently has been towards minimalistic programs that utilize very little in the way of equipment and focus on simple exercises that can be performed in most any environment. 

 

Many of these modern programs focus on core strength and fitness with less emphasis on building muscle or bulk and more emphasis on weight loss, muscle tone development and basic good health. However, most of the programs are easily customized to the desires and needs of the individual including, if desired, the building of muscle and bulk.

 

While pure cardio (running, elliptical, biking, etc.) is generally not a major part of these programs, cardio is still included as a component of these programs achieved primarily through the implementation of fast repeats of a given exercise to increase heart rate and cardiovascular work load. Many also combine nutrition plans or at least make basic recommendations for good nutrition particularly for purposes of recovery after exercise.

In general, while all of these programs can be conducted on an individual or group basis, some tend to have more of a group component than others. In some cases this can create a fear factor for a new potential user who may be uncertain of their ability to keep up with the class or make the movements required. However most good programs will address this by providing multiple levels of expertise ranging from new and novice users through more expert users. Those programs that do not lend themselves to group fitness are frequently completed (at least initially) under the direction of a certified personal trainer and many of the programs offer special certifications to the personal training community.

 

In the world of fitness, it has been said that there is little new or original in the way of development of new equipment or programs. In some ways this is true in that many of the programs are simple extensions of the original group aerobics classes that rose to prominence in the 70s. Fitness trainers and clubs are always looking to tap into a new and interesting idea that will attract new clients and some pretty imaginative ideas can develop. Recent adaptations include aerial yoga (yoga while suspended in the air using TRX style straps), Hoopilates (Pilates combined with Hula Hoops), and Indo Boarding (surf style moves and exercises while on a balance board). The key behind all of these programs is to keep the routines interesting and exciting for the user in order to keep them engaged.

 

Below are short summaries of a few of the better known programs in existence today, particularly those that do not rely heavily on equipment in favor of exercise routines using either no additional aids or minimal small accessories as aids. This is not meant to be an exhaustive list, but a representative sample of some of the programs that are driving fitness today.

 

Aerobics

Aerobics is one of the oldest exercise programs in existence founded by a US Air Force doctor in the late 1960s resulting in a best selling book, Aerobics, published in 1968. This book is the forerunner of all modern aerobics programs which in turn helped spawn the entire group workout and health club industry as we know it today.

Aerobics is a form of physical exercise that combines rhythmic aerobic exercise with stretching and strength training routines with the goal of improving all elements of fitness (flexibility, muscular strength, and cardiovascular fitness). It is usually performed to music and may be practiced in a group setting led by an instructor, although it can be done solo and without musical accompaniment. With the goal of preventing illness and promoting physical fitness, practitioners perform various routines comprising a number of different dance-like exercises. Formal aerobics classes are divided into different levels of intensity and complexity. Aerobics classes may allow participants to select their level of participation according to their fitness level. Each class is designed for a certain level of experience and taught by a certified instructor with a specialty area related to their particular class.

There are countless variations of Aerobics that have achieved popularity over the years. Some of the better known include Step (aerobics incorporating a step in the workout), Jazzercise (Aerobics with a higher component of dance moves taken from all varieties of dance), and Zumba (also dance oriented but with Latin dance and music ).   These in turn have their own progeny varying by the nature of the movements and the types of equipment used.

 

Balance Training

Arguably this is just a variation of Aerobics however it has achieved greater prominence of late in conjunction with many new accessory products used such as bosu balls, foam rollers and balance boards. The basic concept is that performing exercise while simultaneously balancing your body on a half ball or similar device, creates forces that standard dry land exercises of the same type would not equal. 

 

Pilates

Pilates, a system of exercises based on aerobics, was invented by Joseph Pilates during the First World War. He believed that mental and physical health are interrelated and recommended a few precise movements emphasizing control and form designed for strengthening, stretching, and stabilizing key muscles.  Pilates created  a set of principles for conditioning the entire body: proper alignment, centering, concentration, control, precision, breathing, and flowing movement.

In practice, Pilates today is broadly defined to include exercises utilizing the users own body weight (typically on machines equipped to assist) and specific breathing, mind focusing and concentration techniques along with highly controlled movements to improve fitness. Movement is expected to be kept continuous between exercises through the use of appropriate transitions. Once precision has been achieved, the exercises are intended to flow within and into each other in order to build strength and stamina.

 

TRX

TRX (Total Resistance Exercise) is a home gym routine that was developed by the Navy Seals to train their recruits and is a loose adaptation of Pilates.   The system is mostly made up of straps that hang from high bars, doors, or similar on which a series of body weight exercises are performed. The claim is that the bodyweight exercises are challenging for conditioned trainers yet simple for beginners to learn and execute. Range of motion and dynamics of the system allow you to perform unique, multi-plane exercises with varying resistance you can't do on any other exercise machine. A plus is that the small size and light weight of the TRX system allows for easy transport and storage. One attraction of the system also is the low price of the TRX when compared to even cheaply built home gyms, and the workout on the TRX is more ergonomic, fun and effective than a machine. 

 

Boot Camp Workouts

Boot Camp workouts are a general term that takes in a wide variety of high intensity routines loosely modeled after military style boot camps used for new recruits. Many well known programs including P90x are derivatives of boot camp workouts. In general these workouts use a high level of calisthenics (pushups, jumping jacks, pull-ups, situps, etc.) accompanied by cardio vascular routines such as running, climbing, jumping and similar. Boxing and other self defense programs can also be part of these workouts. In the purest sense, other than an occasional jump rope, dumbbell, medicine ball or similar piece of equipment, the focus is a minimalistic, high intensity approach to the routines and is frequently completed as part of a group or under the guidance of a personal trainer who becomes the “Sergeant” for the workout, completing the military analogy.

 

P90x

Power 90x (P90x for short) is an extreme boot camp style workout system made up of a 12-DVD program designed to workout every part of your body. It does not require a lot of fitness equipment, just dumbbells, exercise bands, and a chin-up bar. The DVD’s provide a large variety of workouts, not only focusing on building muscle, but also providing flexibility routines with Yoga, and cardiovascular routines like Kenpo and others.

A cornerstone of the P90x program is called  “Muscle Confusion.” The concept of muscle confusion is basically not allowing your body to get familiar with doing the same fitness routines again and again to allow a plateau effect. PX90 is always introducing new moves, new techniques, like different styles of push-ups, to insure that your muscles will never get used to doing just one routine. The program also provides a substantial amount of exercise variation to combat boredom.

P90x also includes a 3-phase nutrition plan and promotes supplements as part of the program.  The three phases are specifically calculated to correspond with your workout. Phase one is fat shredding, eating high-protein foods that will provide strength to your muscles, while your body is burning fat. Phase two, will boost your energy by integrating carbohydrates and foods with low fat but high in protein to ensure your body is performing at its energy peak. Phase three, will introduce more complex carbohydrates so that your body will have the endurance to complete the P90X DVD’s.

The program schedule calls for diverse, frequently changing exercises with 3 weeks of high intensity followed by a fourth week as a recovery week for a period of 3 months total. Each month the types of exercises changes so you don't plateau. Suggested equipment to use with the program includes resistance bands, heart monitor, weighted dumbbells, pullup bar, push up bars, and sometimes a yoga block.

 

Martial Arts/MMA

Martial Arts is a broad term referring to various combat related disciplines and exercise programs. Most practitioners of Karate, Judo or any of the other primarily Asian self defense regimens incorporate substantial amounts of physical fitness focus in order to ascend to higher levels within their chosen regimen. 

From a fitness perspective, the main goal of any combat oriented workout is to improve the body’s output performance both in the gym and in an actual fight.  MMA routines design and promote exercises that are very specific to mixed martial arts in order to increase power, endurance, flexibility, balance and coordination in a functional way for striking, grappling, clinching, etc.

 

CrossFit

CrossFit is a strength and conditioning fitness methodology that is not sport-specific and promotes broad and general overall physical fitness.  CrossFit maintains that proficiency is required in each of 10 fitness domains: cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, agility, balance, coordination, and accuracy. It uses Olympic weightlifting, kettlebells, gymnastics rings, pull-up bars and many calisthenics exercises. CrossFit athletes run, row, climb ropes, jump up on boxes, flip giant tires, and carry odd objects. Many CrossFit gyms use scoring and ranking systems, transforming workouts into sport.

CrossFit’s program calls for constantly varied high intensity functional movements increasing over time. Crossfit also looks much more at the science of exercise and muscle overload/failure in designing its exercises and adapting it to the appropriate users. The program does work through gyms (over 1500 across the US) but also has an extensive on-line community that uses posted exercises completed at home or on their own at a gym to participate. It is also very popular in the armed forces, law enforcement community, and school athletics.

 

Plyometrics

Plyometrics is more a style of exercise than a program unto itself and is most often included as part of one of the above programs. Plyometrics is designed to produce fast, powerful movements, generally for the purpose of improving performance in sports.  Plyometric movements, in which a muscle is loaded and then contracted in rapid sequence are designed to help the individual jump higher, run faster, throw farther, or hit harder, depending on the desired training goal. Many athletes and trainers use plyometric jumping exercises to build power and speed, improve coordination and agility and effectively improve sports performance. Plyometric training involves high-intensity, explosive muscular contractions that invoke the stretch reflex (stretching the muscle before it contracts so that it contracts with greater force). The most common plyometric exercises include hops, jumps and bounding movements.

 

Yoga

Yoga is a discipline unto itself that combines physical as well as spiritual aspects to improve overall personal well-being and comes in many different styles based on various philosophical approaches. While yoga evolved as a spiritual practice in Hinduism, in the Western world, a part of yoga, known as Asana, has grown increasingly popular as a form of purely physical exercise and a way of keeping fit and healthy.

Most yoga classes consist of a combination of physical exercises, breathing exercises, and meditation. These characteristics make yoga a particularly beneficial kind of exercise for people with certain health conditions, including heart disease/hypertension, asthma, and back problems. The common perception is that yoga is a low impact exercise although when done improperly or without guidance, injuries can occur. However when compared to other fitness programs it effective as a therapeutic and fitness building system.

 

Equipment Based Group Exercise

A relative newcomer to the fitness scene, but a rapidly growing segment includes programs that utilize cardio equipment such as spinning bikes in a group exercise program. Spinning and similar equipment based group workout classes take the common group exercise programs popularized by Aerobics and other programs and applies it to fitness equipment usage including in some cases additional props like dumbbells or similar to help work upper body strength as well.

 

Circuit Training

Circuit Training has been a mainstay of fitness for years however in recent years it has been more commonly defined as a combination of machine directed resistance routines to be completed in a specific order and time frame along with others who may be following the same plan. It may also include non-machine routines depending on how the circuit is defined. This training has been particularly effective for the small strip mall type health club facilities that have become pervasive in the last decade such as Curves and many others. The machines are typically easy to adjust in resistance and are physically placed to make it easy to move from one station to the next. The focus of these new routines is typically the ability to get a complete workout done in on 20 or 30 minutes while hitting all of the stations accordingly and has done well in the female, deconditioned and elderly communities. 

 

Functional Training

Functional Training routines tend to be more equipment based utilizing products with fewer defined motions such as cable trainers and cable cross over machines. The term “functional” refers to the ability to train to a specific function, frequently sports specific training to improve a very specific part of an athlete’s performance. Functional training is considered superior to weight training on circuit type or home gym machines as the user is required to complete the exercise in all three dimensions as opposed to a single defined motion common to home gyms and similar machines. On the downside, usage of these machines does require more knowledge of exercise techniques and muscle groups or the assistance of a personal trainer to guide the user.