There are three types of belly fat: subcutaneous, intramuscular, and visceral. However, there are also some health risks associated with excess belly fat, including:īecause of these risks, it’s a good idea to try to control your belly fat. Belly fat can make you feel self-conscious or can cause difficulty fitting into your favorite pair of pants. This is usually because muscle mass decreases with age as fat increases. In a sea of confusing workout advice, I hope this clarifies exactly what you should be doing and when you should be doing it.As people get older, it’s common to see an increase of belly fat collect along the waistline. Your body takes time to adapt to workouts, so while it might feel slow in the beginning, you’ll be up to speed in no time. From there, gradually move into strength training. From there, start adding in a second steady state workout and a high intensity bodyweight workout once a week. In Week 1, start with your Wednesday steady state, which could be a 30 minute walk, and Saturday flexibility, which could be a 30 minute yoga routine. If you’ve been thinking about starting a workout routine but are starting near zero, don’t go for 6 days a week next week! This is an ideal weekly fitness plan to work up to over the first six months.
On the weekends, many of the women hike, bike, or do an online yoga routine from the list of our favorites. On weekdays, I write and teach the high intensity and strength workouts live (with a recorded option too) and there’s a Wednesday Run Club. The exercises and structure of each workout varies, but the style stays consistent. This is the routine my fitness and wellness community does each week, together. Saturday: flexibility/mobility training + steady state training (yoga/pilates or other fun adventure Thursday: high intensity interval training Essentially, the rhythm of the week should give you rest from your harder workouts with easier ones. On a weekly basis, challenge your body in different ways: fast + slow, high intensity + low intensity, heavy weight + light weight.Įach of these workouts puts different stressors on your body (in a good way!), so the best weekly workout plan gives you rest from one style as you do the others. Flexibility training primarily develops flexibility, mobility, and balance.īefore I lose you, what you need to know is this. High intensity interval training focuses on speed, endurance, strength, coordination, and balance. Strength training develops strength, endurance, and coordination. Steady state training primarily works endurance, but can also develop coordination and balance depending on the exercise you're doing. When you do jumping jacks, for example, you’re working coordination, endurance, and balance. Together, these four workout types cover the five biomotor skills:Įach workout you do will develop a few different biomotor skills, rather than just one.
Let’s face it, no one wanted to sit on the elliptical for an hour a day, anyway.īasically, variety should be your number one focus because it continually challenges your body. We now know that mixing it up with strength training and high intensity training is essential for not only losing weight, but building strength, keeping your body working well, and staving off boredom. We’re not training for peak performance, we just want to get stronger, feel better, and lose a few pounds.Ĥ Workout Types in Your Ideal Weekly Fitness Planįor a long time, popular opinion told us that hours of cardio was the best way to lose weight. The strategy and routine differs depending on whether you’re training to run a marathon, hike the Grand Canyon, win a tennis match, or simply feel better.įor the purposes of this weekly fitness plan, the goal is general strength and fitness with a lean towards weight loss. What’s in your weekly workout plan depends on your goal. Maybe you know you should incorporate strength training along with the walks you’re doing, but how often, and when? What about barre, Peloton, and those butt blaster YouTube workouts you love-hate? With all the options out there, it can be hard to know where to start. You already know that the food you eat plays a big part in weight loss, but having a weekly fitness plan is a critical factor, too.