Discover the right training modality for you
Since the days of 1977 Pumping Iron, the workout world has traveled a long road. Even the expression “fitness” is now being gradually replaced by the more comprehensive and embracing concept of “wellness.” No need to shed a tear for Fitness, though; it had a good run, and, in this case, change is for the best. And choosing the right training modality is a key aspect of embracing this shift towards overall wellness.
However, for someone who’s still a stranger to this universe, the enormous variety of training modalities now available can be really overwhelming. If you’ve recently decided to embrace a healthier lifestyle and started to look for a training routine, you probably got a little confused by all the options.
Nowadays you can’t just beat inercia, walk to the gym across the street and subscribe. No, sir! Before even touching a dumbbell you have to choose between crossfit and functional training, the classic weight lifting workout or the quite demanding bodybuilding. Strength or aerobic? Are you looking to shred or to bulk? Lose weight or gain balance? And have you heard of HIIT? What about Tabata? And we haven’t even started talking about what kind of supplement you should take depending on the modality you choose.
Well, we’ve got good news for you! First, despite being a little tiring, this variety of choices is (ultimately) a good thing. As our knowledge of human physiology advances, so does the science and technology behind all training modalities. Combined with that, better informed consumers push gyms’ quality way higher. But not only that. Today, even commercial gyms are ready to offer a wide variety of training, depending on the customer’s goals.
Secondly, in this article we’ll explain the differences between the main training modalities and kinds of exercises, so you can easily choose the one that’s just right for your goals.
So get your gaiter, put your airpods on and let’s roll!
Functional training
Sportswear and fitness ball equipment for sports. Female athlete in the gym training body muscles.
While in the classic workout you’ll probably work a specific muscle at each exercise, functional training offers exercises that demand many muscle chains to work together, in order to perform the movements.
In essence, functional training takes a movement that our bodies do naturally and daily and adds complexity and weight to it: exercising the body as a whole. In that training modality, you’ll have flexibility and cardio exercises, and will develop your muscle strength and resistance.
If flexibility and muscle definition are important to you, functional training is “the one”. For athletes or sports practitioners in general – specially martial arts fighters – this modality is great for increasing muscle capacity for any given scenario. That’s because in functional, most exercises involve complex movements that depend on strength as much as on balance and flexibility.
Functional is also quite an inclusive modality, using the body’s own weight and being easily adapted to the needs and preferences of each practitioner. If you like to often change your training routine, or if you’ve been training for a while and are looking to start exercising again, functional is also a great call.
Crossfit
One of the most popular workout modalities these days, CrossFit classes’ main differential, is probably the experience that comes with the training. Like functional training, it’s great for building muscle strength and resistance and for preparing the body for weight loss and for sport practices.
It can use heavy and light weights and other equipment, like TRX elastics and ropes. But it’s focused on reinforcing our body’s natural movements, increasing their difficulty to build muscle resistance.
All CrossFit cycles are based on explosive movements, and the classes are divided between warm-ups, flexibility training, specific training and WOD (“Workout of the Day”). It also combines Olympic Weightlifting and cardio exercises.
Find out how to get more energy for your workout
If you’re a “overcome your limits’ ‘, competitive kind of person, CrossFit is just the right modality. At every class, the idea is for you to overcome your own records of weights, time, repetitions… And, as the classes are collective, the energy of the team will probably keep your motivation high.
You could say that CrossFit is a kind of functional training, while not all functional training is, necessarily, CrossFit. And there are three main reasons. First, CrossFit classes are always collective. Also, the weight value is not so decisive in CrossFit as it is in other kinds of functional training, because you’ll be always working in high intensity exercises – no matter if you’re an experienced practitioner or a beginner.
And third, CrossFit is brand regulated practice, which means that – in order to offer this service – gyms and training centers must be licensed by the brand that owns the “CrossFit” name and follow their method to the letter.
Weight lifting
The classic that we all know and… sometimes love. That’s probably the most well known modality, available in all commercial gyms and training centers. It essentially aims for hypertrophy: the muscle’s growth and, sometimes, strength and definition.
To achieve that, in this training modality you’ll use weight machines, dumbbells, bars, ropes and (more recently) TRX elastics… and many other tools. The important thing is the repetition of movements to “stress” a specific muscle (or chain of muscles) and, eventually, “break” their fibers.
Beyond making your muscles grow bigger, when done right – under the supervision and guidance of a good professional – this modality of workout can improve your posture, speed up the process of losing weight, increase bone density and your cardio.
While the development of science and technology in that field made possible for new modalities to join the workout universe, it also made classic weightlifting more efficient, comprehensive and safe.
Mobility
Mobility is the capacity that a joint has to voluntarily and naturally (without the action of external forces) perform a movement of small and/or large amplitude. In other words, it is a joint capacity.
Since joints are surrounded by a set of soft tissues, such as muscles and tendons, we can assume that the concept of mobility encompasses several other skills, such as flexibility. Having good flexibility is conducive to a greater range of motion and, therefore, better joint mobility. However, we cannot forget that there are other factors that can condition this mobility, such as lack of strength, muscle injuries, or some problem at the level of the joint in question.
And what benefits does the introduction of joint mobility training in the weekly training schedule bring us?
The training itself should be eclectic, varied, and complete, since the variables (strength, endurance, balance, coordination, mobility, etc.) complement each other and lead to improved performance and quality of life. But speaking of the benefits of joint mobility training itself, we can point out:
Injury prevention. The joint has a greater ability to adapt and perform movements more safely and effectively, decreasing the risk of injury.
Increased movement efficiency. If we perform movements more safely and effectively, it means that the joint functions more optimally, which leads to increased movement efficiency.
Enhanced performance. Since the structures involved in performing a particular movement work optimally, there is no compensation or overloading of other structures, which leads to better performance in performing the exercise in question.
HIIT
You may have heard the name “HIIT,” but what is HIIT training, really?
The catchy acronym stands for High Intensity Interval Training, which is a fast and highly effective way of doing aerobic exercise. Instead of running on a bike or treadmill at a steady pace for an hour, HIIT packs multiple intense aerobic workouts into 30 minutes or less.
How can HIIT be so effective in such a short time span?
The key is to get to exhaustive physical exertion. During intervals of activity, you should aim to exercise between 80% and 95% of your maximum heart rate – on a scale of one to ten, that would be an eight or nine. In high-intensity interval training, the idea is to get more results in much less time. Effective HIIT training requires less than 30 minutes, and if you do it right, you should feel totally out of gas by the end. When training hard, make sure you practice the movements in the right way. Take it easy in the beginning to learn the movements correctly.
How do I put together my HIIT workout?
Whether it’s five minutes or half an hour, define the amount of time you plan to invest in your workout. Remember, it is more important to boost the power of the workout than the amount of minutes. From the total time, choose the length of the exercise and rest intervals. A good format to start with is 30 seconds of exercise and 45 seconds of rest, but as you improve, move to 30 or 45 seconds of exercise and 30 seconds of rest.
The advantage of HIIT is that you can perform any exercise with or without equipment and get an amazing result. Each exercise interval consists of explosive plyometric movements, seeking to reach muscle exhaustion, making the most of the time. Movements such as jumping squats, burpees, mountain climbers, and lunges are just a few examples of high-intensity movements that will get your heart pumping.
It’s easy to find exercise series on youtube or even in apps.
Bootcamp
Bootcamp, as the name suggests, is a circuit or boot camp, and has become the sensation of the moment for those who want to be in good shape.
This novelty has made thousands of people, mostly women, migrate from the weight rooms of gyms to bootcamps – expand collectively and almost always outdoors.
Although it was initially created to develop the capacity of new recruits during military training, today bootcamp training is ideal for those who want to escape the routine usually imposed by gyms. The training brings fast results, with the advantage that the classes are much more dynamic.
How does the training work?
The main characteristic of this program is to improve physical conditioning. There is always stretching, running and a sequence of more intense activities.
In bootcamp training, you do a series of exercises, alternating running, push-ups and burpees, and go through circuits similar to those used by the military, which include obstacles with weights, ropes and other objects.
The training also includes cardiovascular exercises with the goal of increasing the heart rate.
To finish the workout, there is usually more stretching and yoga-like movements, which relaxes all the muscles and helps you not feel the impact of the exercises.
Who can and who can’t do Bootcamp?
The restrictions regarding the practice of this modality are limited to people who have some type of heart condition, since the pace of the exercises is very intense. Despite this, bootcamp is very democratic in terms of age and physical type, which differentiates it from other modalities.
For this reason, it is not difficult to find people on some circuits who have some injuries, back problems, and even pregnant women. Even with these characteristics, they can try the practice, as long as the exercise is approved by health professionals.
What are the benefits of the Bootcamp for the body?
The bootcamp defines the musculature well. The workout works the pectorals, defines the glutes, firms the abdomen, develops the lower limbs, and even eliminates those unwanted localized fats.
In a one-hour class, for example, you can burn about 600 calories. This very significant burning occurs precisely because of the short interval of time in which the body rests between one exercise and another during the practice. In addition, oxygen circulates throughout the body during the training, ensuring better physical conditioning for the practitioners.
After all, what’s the best workout for me?
Ideally, in your search for the right workout routine, you’ll find a training center or good commercial gym that provides a combination of these modalities, mixing the best aspects of each of them and filling up where each of them fall short. After all, we did come a long way – but are still to find a perfect modality of training.
The most important thing is that you find a training method that keeps you interested and motivated, with good professionals to support you. All that combined with a healthier routine in all aspects of your life, including diet.
About that, you’re sure to find everything you need to fuel your training – whatever it may be – right here, at Vida Boa Acai. Check out our Brazilian food menu and discover the power of acai bowls.