Do you want to shape your body but know nothing about working out? In this post, I’ll talk about different workout trainings and the nutrition supplements that refuel your body.
Workout Is Not Only Running
When people mention working out, they tend to picture running on a treadmill or an elliptical. However, these only comprise one of the three basic workout trainings:
- Cardiovascular Exercise/Aerobics Training to extend physical endurance and personal stamina
- Strength Resistant Training/Anaerobic Training- aims to enhance muscle and bone strength
- Flexibility Exercise- to increase the range of joint and muscle movement
Each of these exercise types has different benefits to us. Here I describe each training type in detail to help you find the most suitable training type for you.
Aerobic exercise works with oxygen by pumping oxygen from the heart to working tissue and increasing its consumption. For example, cycling, walking, running, hiking, etc. are aerobic exercises that can improve cardiovascular endurance. Aerobic exercises can be performed at a low to moderate intensity level over a long period of time. Persistent aerobic training strengthens heart and respiratory muscles to increase heart and lung efficiency, improves our immune system, and promotes mental health by easing stress. For people who are thinking about weight loss, aerobic training combined with a healthy diet gives the optimal result.
In contrast, anaerobic exercise doesn’t depend on oxygen. It uses energy sources that are stored in the muscles to fuel up the short-lasting, high-intensity activities. Anaerobic training can only last up to about 2 minutes and aims to enhance muscular power, and increase muscle mass. For example, strength training, which is a prevalent anaerobic exercise, builds up muscle by using weights to oppose muscle contraction. Anaerobic training can improve muscle endurance and reduce fatigue.
Another form of exercise training, flexibility Training, can increase the range of joint and muscle motion. A 5-10 minute warmup is recommended before performing stretching to avoid injuries. Yoga is the best form of flexibility training, which can improve mobility in sports and daily activities.
In my opinion, the best workout plan should include all of these three types of training. Currently, my typical exercise is geared toward building lean muscle. I usually spend 90 minutes in the gym on my workout day. I perform cardiovascular activities for 30 minutes to warm up, weight training for 45 minutes to gain muscle strength, and stretching for the last 15 minutes to relax my body. 3-4 times per week of working out in the gym is recommended.
Nutrition Intake Is As Important As Your Workout
While a well-planned training schedule helps you to consume energy efficiently and build your body, adequate nutrition is also essential to managing your weight and gaining muscle strength. Most people think of vitamin and mineral supplements when considering nutrition in workouts, but there are tons of other supplements such as protein powder, creatine, caffeine, etc. Taking workout supplements can improve body composition, increase muscle power and endurance, and help you recover more quickly. Amongst the endless products, it is important to find the right supplements that contain the ingredients you need. Below is a list of supplements that can boost up your workout performance:
- A natural compound that can be found in coffee
- Taken before workout
- Boosts energy and strength, reduces the perceived pain of strength training
- Fastest absorbed protein
- Taken before and after workout
- Improves muscle repair, serves as an energy source to speed up metabolism process
- Body metabolizing substance, can be found in skeletal muscle cells
- Taken after weight-training
- Increases lean body mass, speeds up post-workout recovery, promotes high-intensity muscle performance
- Amino acid that can be obtained from food
- Taken after high-intensity training
- Increases intramuscular levels of carnosine to delay the fatigue caused by lactic acid accumulation
- Elevate performance endurance and improve force output
Branched-Chain Amino Acid (BCAA)
- Three types of amino acid: leucine, isoleucine, and valine
- Taken after waking, as well as before and after workouts
- Stimulates protein synthesis, regulates protein metabolism to improve recovery
- Elevates endurance and strength
- Taken after waking, after workout and before bed
- Burns additional fat by preserving muscle tissue, slows muscle loss
Out of these supplements, I only take caffeine and whey protein to improve my muscle power and obtain lean mass. On the days of high-intensity training, I will have a serving of caffeine drink 20 min ahead, as well as a serving of whey protein within 30 min post workout. Also, if you feel hungry right before a workout, taking a serving of whey protein is a better choice than eating any food.
Life Fitness 
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