Fit For Life: Finding The Best Exercise For You

Saturday, August 03, 2013

Matt Espeut, GoLocalProv Health + Lifestyle Contributor

 

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Not sure how get the most out of your workout? The trick is to find a form of exercise that you enjoy and is effective. Try several forms and see what works for you!

If I take classes, will I get fit? Is Pilates good? How about yoga? Swimming? Can I lose weight by taking cycle classes? These are frequently asked questions in my field, and my answer is always the same–YES! Followed by a big–IF–if you perform the exercise correctly. There is no such thing as a bad exercise, but there is such thing as a badly executed exercise.

Group exercise

I do like the idea of group exercise because it fuels camaraderie among participants, and it gives incentive, and a touch of competitiveness, as well as, hopefully, a fun environment. What I don't like about it, however, is the execution. I see a lot of people in large classes jumping around aimlessly trying to follow cues given by usually one instructor. It is impossible for one person to pay attention to more than 10 people effectively, thus overlooking a lot of bad form and technique. It is an inexpensive alternate to personal training, but could cost more in the long run if you get injured. So keep moving, just pay attention to what you are doing. If it feels wrong, or ineffective, it probably is, so skip moves you feel uncomfortable with.

Group cycling

Group cycling classes offer most of the good things about the group experience, and less chance to execute poorly, because you stay in one place, without jumping around. If cued properly by a qualified instructor, execution of good form and technique isn't difficult. This is usually a little more intense type of exercise than most groups, focusing on core and lower body strength, as well as endurance and stamina. Although all may participate, classes usually are made up of hardcore cardio fanatics, with some beginners mixed in. You will sweat, and elevate your heart rate levels thus causing you to develop a strong heart and lungs, as well as burning lots of calories in a short time. Some women fear getting big legs, but don't worry about that, because you won't be using enough resistance for a long enough time for that to happen.

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Pilates

Pilates is another form of exercise, more popular among women, but a good challenge for all. This can be performed in a group by way of a matt class or a on a more personal level using various pieces of spring loaded equipment. This form is good because it teaches you how to integrate breathing, while stabilizing and working the core, a very important combination to achieve strength and balance in the body. It is preformed in a smooth flowing motion, going from one motion into another, which strengthens and promotes balance and graceful movement patterns. It’s very rare to see a “regular” at this practice in bad shape.

Yoga

Yoga is an ancient form of movement that has many forms. There is bikrim, raffa, and various other forms, some more intense than others using body weight resistance, some taking place in a very hot room, and other forms where relaxation, breathing, and stretching are the protocol. This is usually done in a group setting, with an instructor walking the room to help improve form and technique. There are also all levels of yoga, so do a little research before you jump into a class, because you don't want to waste your time doing a form you won't like, find boring, or can't do. Although yoga builds strength and flexibility, it also adds a spiritual component, incorporation of mind, body, and spirit to the routine, so keep an open mind when attending.

Swimming

Swimming is a fun recreational activity that burns mega amounts of calories, while utilizing every muscle in your body including the heart and lungs. The only drawbacks are that unless you are a competitive swimmer you will find doing a half hour of this in a structured session boring, and quite difficult. It’s also a little difficult to find the best place to achieve this kind of exercise. So, if you jump in and out of the water while at the beach or do a few laps in the pool, consider it more active recreation than a workout.

Strength Training

I wanted to save, in my opinion, the most important element of any fitness regimen for last. And that is strength training. Not to quote those awful commercials–but–yes, you do need to lift things up and put them down. Moving weight (not only resistance bands and cables) is the most effective way to build muscle tissue and true strength. Although I find all the other activities, above, great and beneficial, they should be done in addition to lifting weights, not instead of.

There isn't a spin bike, yoga class, or reformer that can duplicate the benefits of the dead lift, squat, or overhead press–all primal movements that most of us need to do, if some form, at some point during their day. I stand by strength training as the foundation to any program. Don't mistake me for one of those guys who likes to throw weights around the gym and grunts while doing it, because I am far from that. Every client I have from youth to elderly performs moves that require strength, balance and stability as well as proper form and movement patterns, adapted and customized to produce true fitness.

 

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Matt Espeut has worked as a personal trainer for almost 20 years with clients ranging in age from 14 to 86. His focus is on overall health, strength, and functional conditioning. Holistic health and nutrition is the cornerstone of all his programs. Matt works in private and small group training available at your home or office location or at gym facilities. Matt offers his services to everyone wanting to be more fit and healthy, overweight young people, youth/collegiate athletes, and seniors. Matt has worked and continues to train at several facilities in the Providence area including Gold's Gym and CORE Studio, and he believes continued education is a must in his field. Email Matt: [email protected], check out his website at www.fitnessprofiles.net or on Facebook at Matt Espeut or on Twitter @MattEspeut.

 

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