MAJOR FORMS OF WORKING OUT AND THEIR EFFECT.

         The more exposure and experience you have about working out, the better you get at understanding the concept behind it all. This could be diversified into different aspects. The physical effect in regards to energy expended is among the key aspects. Speaking from a weight loss perspective, any workout that can help expend more calorie/energy would be ideal for the desired results. This could be during the workout session or after working out through the process known as Non-exercise Activity Thermogenesis (NEAT). Increase in muscle mass is also among the key aspects. This is dictated by the choice of workout and how best you can constantly challenge the muscles. Nutrition in both plays a key role mostly in regards to being on a calorie deficit when it comes to weight loss and being on a calorie surplus when it comes to weight gain. 

Calorie-taxing type of exercises.

These are type of exercises that expend more energy mostly as a by-product of intensity. This type of workouts can be classified into:

• Aerobic type of workouts - the primary focus being sufficient amount of oxygen to help generate energy. To obtain this, the heart's BPM should be within a range of 70-80% of the maximum heart rate. To put it into context, let's assume we are analyzing an individual who is 30 years of age.     

The estimated maximum heart rate for this 30 year old would be:

220−30=190 bpm

So, the aerobic zone for the 30-year-old individual would be approximately:

0.70×190=133 bpm

0.80×190=152 bpm      

This means, any activity that goes roughly above 165 bpm, would be sourcing energy mostly from glycogen stores. The sustainability aspect of it might be limited for glycogen depletes really fast. It's not always the case but the science behind it is applicable to most individuals.                                    An activity like steady pace incline walk on the treadmill is a great example of a productive aerobic type of workout. This will highly be influenced by the duration. It's proven that for this type of workout to start tapping into fat stores, it should surpass 30 plus min there about. During the initial stages, glycogen will be in use before it's completely depleted. 

• Anaerobic type of workouts - glycogen stores will be the primary source of fuel. It being more of an explosive type of movement done in a short period of time, the heart's bpm will be spiked to greater levels. This means an upwards of 80-90% of the maximum heart rate. Using the procedure above, the 30 year old will have a bpm that ranges between 152-171 beats per minute. From a time efficiency perspective, this type of workout is able to burns more calorie at a very short period of time. A great example is attending a HIIT session/class. 

Speaking of weight lifting in regards to this, there are certain workouts that help burn more calorie than others.  A good example is compound lifts like deadlifts and squats. The ability to maximize on load results in a  substantial amount of energy expenditure. 

Muscle-building/hypertrophy type of workout.

Muscle mass being a key component of fitness, has to be prioritized. This can simply be executed by use of resistance training or weight lifting. A few aspects have to be in line for results to manifest. Progressive overload is among the key aspects. This will help prevent muscular adaptation by constantly challenging the muscle. To diversify it, one has to find the sweet spot of sufficient volume in regards to the rep-range, number of sets and amount of load used. This will help prevent fatigue from junk/unnecessary volume. 

Frequency is also a factor to consider. How often you train the muscles could be the game changer, especially for advanced lifters.  

There are different forms of muscle-building workouts but the common and most preferred is Compound movements. Goes without saying why it's the top of the chart. Its ability to hit different muscle groups at a go and it being the basic foundation to almost all exercises makes it ideal especially for beginners and guys whose main focus is increase in muscle mass and not being goofily jacked. To delve into it, squats fall under compound movements.

It's a fundamental movement that when properly capitalized on, helps stabilized the trunk, build quads, glutes, hamstrings and some parts of the calves. From a functional perspective, we rely mostly on our legs to move from point A to point B. As we get older, it becomes difficult as a result of muscular atrophy (Diminishing in muscle size). Knee problems will also creep in for the muscles around them meant to act as shock absorbers will have atrophied.

Accessories are the extras that help build muscles independently. It si the origin of multiple training splits like chest day, upper an lower half or push, pull and legs.

Most gym bros and gym rats can relate. The science behind most of this splits is muscle definition. Bodybuilding being the epitome of a perfect physique, showcases all these vividly. 

Looking closely, you will discover that most workout programs evolve around these two forms of working out. The primary goal being to target the cardio vascular system which is a key factor in energy/calorie expenditure and muscle mass which can either be for hypertrophy or muscle endurance. 

    

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