Congrats on your decision to start working out. It’s a decision that will have a positive impact on the rest of your life if you stick with it. Exercise does wonders for the body and mind. It cures some forms of heart disease, and it is believed to help with recovery from some types of cancer. Working out can also help to prevent and reverse depression.
Ironically, these amazing benefits of personal fitness are not the main reason people in Singapore – or anywhere else – decide to work out. Losing weight is often the main reason most people decide to start exercising. Regular exercise helps with weight loss since it burns off calories, making it easier to reach a caloric deficit. The only way to burn fat off and lose weight is by consuming fewer calories than your body needs daily. That forces it to tap into the fat reserves in your body, melting them away.
Figuring out the right exercise program for you
You need to be consistent with your workouts to get the most out of them. Exercise doesn’t only help with burning fat, it can help to add muscle mass and improve strength. The key is to come up with a workout program that works for you. You want something that you will still be motivated to do months down the road.
Your diet should also be factored in when designing a fitness program. As we mentioned earlier, you need a caloric deficit to lose weight, and that becomes harder to do the more calories you consume daily. Exercise can help to burn off some of those calories. A high-intensity exercise program can burn up to 1000 calories each hour you spend working out. That gives you more leeway with your diet.
Ready to start your fitness journey? Here are some fun and simple workouts you should consider:
1) Martial Arts Classes
Contrary to popular belief that you need to be in shape to learn a martial art, your fitness level is irrelevant. Martial arts classes are a great way to start enjoying the benefits of taking your personal fitness seriously.
Learning high-intensity martial arts like Brazilian Jiu-Jitsu, wrestling, boxing, and Muay Thai can lead to up to 1,000 calories being burned for each hour spent training. This helps with your weight loss goals, and it also helps to build muscle.
Learning a martial art will lead to noticeable changes to your physique. It will improve your flexibility, balance, coordination, strength, and cardiovascular endurance. Training gives you a complete workout that can stand on its own. You can make learning a martial art you only fitness workout and still enjoy remarkable results.
To make things better, you will have fun while training, and it won’t become boring over time since each training session is unique. Over time, your competency as a martial artist will improve, and your fitness improves. Just walk into any dojo and examine their top students or instructors. They are typically in fantastic physical shape.
2) High-Intensity Interval Training (HIIT)
High-intensity interval training is another effective workout program that will lead to impressive results if you stay committed to it. It involves performing intense, short workouts that require full effort on your part for 30 to 60 seconds. Each exercise is followed by a short period of rest. While HIIT workout might seem a bit challenging at first for beginners, it does wonders for your weight loss goals, personal fitness, and mental health.
The intensity of HIIT workouts provides a full-body workout that strengthens your core and heart. It gives you functional strength and durability.
HIIT workouts are great for burning calories, and they are more effective than workouts that allow you to keep your heart rate steady, like swimming or running. These workouts also provide more stimulation to muscles than simply doing cardio. HIIT workouts typically consist of exercises that require using weights or exercise machines to target specific muscle groups. As a result, you get a great cardio and muscle-building workout. The intensity of the workout leads to your body burning more calories afterward as it heals and recovers from the workout.
A review performed by the British Journal of Sports Medicine revealed that people who perform HIIT workouts lose an average of 28.5% more body fat than those who perform moderately intense exercises like running. As a bonus, HIIT workouts make your circulatory system more efficient, leading to the better delivery of nutrients and oxygen to muscles that need them. As a result, you will be able to increase the intensity of your workouts over time, leading to improved fitness.
3) Traditional workouts
Exercises like running and swimming have been performed for millennia, and they remain an effective way to lose weight and improve your fitness. Sure, you wouldn’t burn anything close to the number of calories you would burn while performing high-intensity workouts, but you can easily burn up to 400 calories performing moderate exercises for an hour.
Some people lean towards traditional workouts simply because they have performed similar exercises in the past, and that’s okay. You might not be motivated enough to try something new, but you might be willing to run on a treadmill for an hour while you watch your favorite shows.
The key to getting the most out of traditional workouts is to make things interesting. Instead of running on a treadmill all the time, take your training to the outdoors and enjoy the scenery around you. Replace your running session once in a while with swimming. Or change things up with wind sprints.
Weightlifting is another traditional approach to fitness, and it helps with weight loss. Lifting weights is the most effective way to build muscle mass, and it raises your metabolism, so your body keeps burning calories at an increased rate even after your workout has been completed. For best results, combine your weight training with cardio work like running, high-intensity interval training, or martial arts training.
So if you’re looking to begin your fitness journey and want to try something fun and exciting, sign up for a martial arts trial class!
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If you have any other questions regarding Evolve MMA and the programs we offer, you can get in touch with our membership executives at the following locations: