The only rule to follow here is to keep alternating between short & intense activity periods and resting periods until you cannot maintain the intensity any longer. Take due care if you are an ageing adult, pregnant/nursing mother or recovering from any injury. Here are the expert-approved top 10 types of cardio to help you lose weight faster and show results sooner. Strong core muscles make it easier to do many physical activities. The best time to perform yoga is morning or evening. Everyone should stretch regularly as part of a general fitness regime. It must make you feel the resistance while completing the sets and lets you breathe too. It builds up your stamina and helps you to burn more calories. Besides the physical fitness, aerobics is an excellent mode of rejuvenation. As this is an intensive form of workout, taking breaks in between the bouts is crucial to get the desired results. Fitness is now considered to be the ideal combination of strength, flexibility, endurance and body composition. In this pursuit of optimal fitness, they follow, This workout style pushes you to visit the gym everyday as missing out any WOD can hamper the results. Functional fitness workout techniques generally incorporate multi-dimensional moves that employ multiple muscle groups of your body simultaneously like different variations of squats, lunges, push, pulls and dead lifts done in various planes of motion. Every boot camp training session starts with a warm-up period, followed by a variety of rigorous and explosive movements and ends with stretching. Caution: Before taking up this fascinating regime, you must keep in mind that HIIT is a challenging full body workout which requires you to perform your exercises at extreme level in every single bout. If you are someone, who is not chasing any specific fitness goals through your workout regimen and only aim to improve your overall flexibility and strength of your muscles, then Functional Fitness workout is certainly the best workout for you. Be it aerobics, HIIT, Pilates, CrossFit, boot camps, strength training or yoga; various forms of, Split for choices, it often becomes very difficult to zero in on the workout regimes to pursue. A good aerobics session comprises of a warm up period, cardiovascular conditioning, muscular conditioning and strengthening, cool down period followed by some stretches. Cardio is also one area of exercise that offers limitless kinds of workouts: walking, running, cycling, cross-country skiing, swimming, dancing, you get the idea. Plyometric is generally used to train basketball, tennis, volleyball players, athletes and footballers. With a lot of emphasis on correct breathing, Pilates is recommended for mental well being as well. Every session ends with sore muscles and exhausted body. In essence, you must stretch as far as your stamina allows. A couple of styles of yoga i.e. Circuit trainings don’t help in strength building and for this reason are avoided by the power lifters in general. Settling for the right sum of weights is crucial in this form of training. For truly effective abs workouts, you have to incorporate the best ab exercises and target your entire core. It is a type of interval workout which requires you to keep alternating between fast and slow beats. To maintain consistent intensity levels throughout the session, is of utmost importance, even if it requires you to cut down on the number of iterations and duration of the activity periods. Scientists have found that following through on a specific fitness plan and using an activity tracker app is the key to hitting your goals. Yoga is considered as one of the best Fitness Workouts for pregnant and nursing mothers. These goals can vary among strength, endurance, weight loss, balance, conditions, agility and complete fitness. Yogic stretching is like a constant battery charger. It serves as a worthy alternative if you are bored with traditional slow strength training workouts. During an activity period, the participant is expected to perform his moves with extreme intensity level every single time. Aerobic workout. It incorporates basic techniques of various combat sports like Boxing, Wrestling, Aikido Judo, Muay Thai and realistic fight trainings. Every year, the types and locations of gyms or fitness studios are growing. 3 Types of Workouts to Improve Overall Health and Fitness Levels Those who exercise regularly might rely on the same workout due to it being comfortable and routine. It is one workout that can also act as a remedy to various health conditions, like diabetes, chronic pains, hypertension, insomnia, anxiety & depression. This is how your body adapts and changes, ultimately improving your overall fitness. If you are in the search of a workout that can be customized for your fitness needs, then Pilates is the one to go for. It is group training program where each member is tested for fitness on the first day and thereafter the members are divided in small teams depending upon their competence to perform various exercises. Yoga stretches not only the muscles, but also the joints. In many such classes the instructor plans the moves according to the fitness level of the participants. If you are fatigued by your regular Fitness Workout programs, then Circuit Training is the best way to make it challenging and interesting. With the help of your instructor, plan your circuit with exercises that target different muscle groups of your body in order to get an intense full body workout. Performing the exercises at anaerobic level pace up your heart rate and thus improve your cardio respiratory health. This Is the Workout That Gives the Fastest Results, According to Science. Caution: Avoid this workout if you have any mobility issues, injuries or medical conditions like arthritis, back troubles, knee pain, for zumba involves continuous high impact movements. While strength training exercises work on individual muscles; functional training exercises target complete muscle groups. But it's important to utilize several workouts to attain and sustain positive results through physical activity. Luckily, we have YouTube to keep our at-home workouts fresh and to motivate us to get it done. With time Yoga has evolved tremendously and currently there are 9 major styles of yoga in practice that are different from each other in terms of their styles, pace and intensity. It increases your flexibility, tones and strengthens your muscles, and improves your overall health and immune system. Plyometric is a great Fitness Workout for those who are looking to boost their balance, agility, strength, flexibility and powerful muscles. Or maybe you're a seasoned gymgoer who's hit a plateau in your progress. And wow! Do not try to do all types … Pilates keeps you stretched all the while and for every move you think you’ve perfected, it offers another slightly different and more complex variant. It should be performed on empty stomach. Give ample rest to your body to recover completely before going for the next session. Should You Take Whey Protein Without Workout Or Exercises? It doesn’t matter if you exercise daily or on a few days of the week; you may plan your cross-training sessions as per your convenience. realbuzz team The body parts covered in this exercise guide include the chest, glutes, abs, back, hamstrings, upper arms, thighs, waist, hips and shoulders. by Lindsey Metrus. The aim of this Fitness Workout is to improve the oxygen consumption (VO2 max) and cardiovascular function through a wide spectrum of moderate intensity exercises such as walking, running, hiking, dancing, kick boxing, rowing, cardio machines, etc. While you can't change your genes, you can make the most of what you were born with by training for your shape. So, over a period of time while a few muscles of your body are at the risk of being overused, the rest of the muscles get completely overlooked. Pilates is different from Yoga in that it’s more focused on stabilizing and strengthening the pelvic floor as well as the core. Cross-training means mixing in different workouts and training methods rather than focusing on just one type of workout. On the last day of the camp, fitness of the participants is tested again. Caution: It is important to follow good lifestyle habits when you pursue yoga as a workout. It is difficult to adjust your existing program to something that works perfect for you. By learning how certain types of exercise shape your body, you can choose the workout regime that will give you the results you are striving for. Any plyometric exercise can be divided into three parts; eccentric, amortization and concentric. different types of workouts for different results is important information accompanied by photo and HD pictures sourced from all websites in the world. In the study, researchers applied electromyography electrodes on the back of each subject’s upper arm to record real-time muscle activity. Dancing your heart out in Zumba classes is a good way to de-stress yourself and to boost your mood. The best part is that it can be easily incorporated in anyone’s schedule due to its flexibility, short duration and lesser number of sessions. Cautions: It has been observed that Cross Fit workouts fetch you desirable results more quickly if you club them with Paleo Diet. 3) The secret of good health followed by celebs that you can also follow. You may club any number of workouts as you want in a cross-training session but the best would be the one which includes aerobics, strength training, balance and endurance activities. With intense interval training boot camps also help to achieve your fitness goals faster. The exercises in Functional Fitness training are rooted in the common movements we perform in our everyday activities. Basically, anything that elevates your heart rate to a level above your resting heart rate is cardio. The Health Care Station, giving you the health tips related to your body, mind and soul. How Many Times to Masturbate (FAP). It is a type of interval workout which requires you to keep alternating between fast and slow beats. Avoid this workout in case you are suffering from any injury or if you have any mobility issues. Each WOD includes a number of strength and conditioning exercises to be performed in interval training format, where the intense activity periods are separated by short resting period throughout the session. How to Get the Beautiful Butt Shape you Always Want to Have. By making you practice the functional movements, it makes everyday tasks easier for you. It’s important that you practice the moves until you master the technique and thereafter introduce additional resistance in the form of dumbbells, hand weights, barbells, weight machines, inflatable balls and resistance bands. In terms of structuring the types of workouts to do each day, variety is key. It is also good for pre-diabetics and diabetics as it improves glucose metabolism, too. We’ve rounded up some of the best YouTube workouts, from marathon training to lifting to yoga, to inspire all types of exercisers. Stretching should be done for at least 5 minutes before another form of exercise. Yoga helps to prevent muscle soreness and promotes faster recovery between whatever training sessions you decide to pursue. By targeting different joints, muscles and ligaments everyday with different WODs, Cross Fit promotes optimal fitness. workout benefits of yoga are not only limited to your physical appearance, but also your mental well being. It is an indoor workout which is often done in classes lead by trained instructors. There is also reverse crunches, which help improve your posture. You can switch sequences according to your liking, change different stations, or do it at the gym with a variety of equipment. The risk of injury is also significant. No wonder that although the term Functional Fitness Workout has been coined only recently but when you look at the exercises you get the feel that you have been doing them forever. Caution: Before subscribing to this fitness regime one needs to attain certain level of fitness. 17 Weight Loss Workout for Women; Lose Weight at Home, Bad Breath and Bad Body Odour : Natural Ways to Fight, Coronavirus or Covid-19 Viral Symptoms, Prevention and Cure, Muse 2 Headband Fitness Wearable Gadget Review, MOOV Now – Review The New Fitness Band in Market, Natural Mood Swings and How to Control Them, Masturbation: Everything You Must Know for Healthy Genitals. Zumba Aqua is a style of water-aerobics which goes easy on the joints. With simple stretches and controlled breathing to complex and fast changing postures, yoga has a wide range of exercises to offer for people of various fitness levels and age groups. When you perform this dance workout in a group, your workout sessions turn into dance parties. In today’s busy world where paucity of time is one of the biggest hurdles for almost everything, including our health and fitness, High Intensity Interval Training workout has come as a saviour. The blend of punches, blocks, kicks and strikes give you an intensive full body workout which improves your metabolism, cardiovascular function & body coordination. Caution: Being an extreme form of workout program, circuit trainings must be considered only by people who have advance level of fitness. Whether it’s gaining flexibility, burning fat, toning your arms, or increasing core muscle strength, there are different ways to shape your body to the way you want and track these changes in an activity tracker app. The scope of fitness and workout has evolved with time. CoachCare * New York, NY | Austin, TX * info@coachcare.com. It increases your flexibility, tones and strengthens your muscles, and improves your overall health and immune system. Zumbatomic is specifically designed for children of 4-12 yrs of age, while Zumba Gold is for senior age group. Another unique feature of this workout is that it enables you to measure your fitness competence and progress with figures. Plyometric is a training model focused on this stretch-shortening cycle of human muscles to improve balance, agility, speed and muscular strength. Strength training exercises should be integral to every fitness plan as they not only build your stamina but also help you to restrain the muscle mass as you lose calories through your workout or with age. They are a good way to break the monotony of your regular workouts and help you to challenge your limits a bit further. The workouts are varied, incorporating resistance training, cardio, plyometrics, abs work, martial arts, and yoga. 10 Best Running Shoes for You - Comfortable Workout Shoes, Workout To Increase Breast Size, Bigger Boobs Exercises, Hot Kim Kardashian Body Fitness, Workout and Diet Plan, Gorgeous Anushka Sharma Beauty & Fitness Secrets, Workout Routine & Diet Plan, Beautiful Nargis Fakhri Body Workout, Fitness Tips & Diet Plan, Benefits of Stretching Exercises for Fitness and Healthy Body, Katrina Hodgson Weight Loss, Workout Routine & Diet Plan, To overcome the side effects of poor lifestyles there are increasing expectations from the fitness world. It reduces the risk of Diabetes and helps in weight loss. This form of Fitness Workout is a good remedy against chronic pains and lifestyle disorders such as Diabetes, Depression, Anxiety, Alzheimer’s, Insomnia and Stress. CoachCare powers clinics with a virtual health and remote patient monitoring platform that reflects your unique workflow and protocol. Various forms of Zumba have now evolved to cater specific needs of people of various age-groups. Try to break up workouts into cardio, strength and HIIT. Generally, boot camp exercises are aimed to challenge your strength, stamina and agility through a blend of rapid and energetic movements like squats, lunges, lifting weights, pulling TRX straps, plyometric exercises, etc. But once you get into the groove, you will love to do this Fitness Workout every day. Also known as cardio vascular exercises, the primary function of these is to improve the respiratory and circulatory system of the bodies. Functional Fitness Training is known to improve the quality of life by making daily chores easy for you. Is Whey Protein Powder Good for Muscle Building? It is an adaptable workout regime in a way that it lets you decide the exercises you want to perform in such training sessions. Your instructor can help you decide which one is right for you. During the eccentric part muscle is stretched, during concentric it is shortened, and amortization is the short resting period in between these two phases. Sign up to receive our CoachConnect digital newsletter with the latest company and industry news. 1) Simple 2 min Home Remedies for all your daily health issues. in which the only resistance applied is one’s own body weight. Amidst repetitions the participant aims at reducing the duration of the middle phase in order to perform the moves faster and better. And really any kind you choose will be beneficial, so long as you’re doing it safely. Here are 5 types of strength training along with who each method is best suited for: 1. Workouts could be divided into three kinds. Cross Fit is another high intensity workout that has garnered attention of many fitness enthusiasts over the last two decades. If you are doing these types of push ups in the regular schedule then you do not need any types of workouts to train your upper body. The cornerstone of Pilates has to do with controlling our core movements. Although it can be done individually but getting enrolled in formal aerobic classes, where you can harmonize your exercises with music is definitely a much more enjoyable way to burn your calories. And unlike long, slow cardio sessions; intense training keeps you melting fat even after your workout is over. Core-strength exercises strengthen your core muscles, including your abdominal muscles, back muscles, and the muscles around the pelvis. In a training session although we perceive that only a few muscles are at work but there are also muscles that are indirectly involved. And wow! Often employed by athletes to improve their performance, this intensive training program is not for newbies as it involves a lot of rapid and vigorous movements like repeated jumps, bounce, twists & turns etc. These are the Different Types Of Push Ups and their results. In group workouts like boot camp the participants often get carried away while competing with each other and end up by hurting or exerting themselves. Although most of the asanas look simple but it’s recommended to learn them from a trained instructor and follow the guidelines of the yogic style, if any. That said, there are also different categories of cardio both aerobic and anaerobic. This training is known as cross training and is the one that forms the basis of Cross Training Workouts. Therefore, it requires a lot of commitment and will power to continue with this fitness regimen. Caution: Wear comfortable clothes and shoes, which allow you to move freely as aerobic workout involves continuous movements. Zumba is an amalgamation of dance moves and aerobic movements performed on the beats of different styles of music. It’s a quick high-intensity interval training (HIIT) routine, including half burpees, different types of planks, butt kicks, high knee taps, and jumping squats. Download this image for free in High-Definition resolution the choice "download button" below. Every move of this heavy workout whether it is fighting stance, knee strikes, elbow strike, hammer fist, palm heel strike and many more, pushes you to go beyond your comfort zone. Although these workout sessions are intensive, yet one has to be cautious of overexerting as it may cause more damage to the body muscles and hamper the results. As the name suggests, strength training makes you stronger and keeps you in good shape. Gradually one may advance to group classes in which various Pilates equipment’s (such as reformer, Cadillac, stability chair, the ladder barrel, the spine corrector and the arc barrel) are also introduced to strengthen and stretch the muscles by adding graduated level of resistance. Sprinting is another form of high intensity exercise. The American Council on Exercise decided to find out by commissioning researchers at the University of Wisconsin-La Crosse to compare the effectiveness of eight different arm exercises. Often employed by athletes to improve their performance, this intensive training program is not for newbies as it involves a lot of rapid and vigorous movements like repeated jumps, bounce, twists & turns etc. What are the different types and how do they benefit somebody who is trying to get healthy? You don’t have to run, bike or perform any traditional cardio exercise to get high-intensity, fat-burning training. Remember every workout is good but you must find out which one is the best as per your needs, capability and health conditions. By targeting different joints, muscles and ligaments everyday with different WODs, Cross Fit promotes optimal fitness. You must focus on your own performance and try to push your limits step by step. Boot camp workouts are comprehensive workouts that aim for complete fitness. Everyone has their own fitness goals in mind and which specific body parts they want to improve. Talk to your training instructor/ health care provider before taking up any fitness regimen. This workout combines cardio and weight-lifting drills for serious ... How can two guys with similar diet and training approaches have such drastically different types of ... an enzyme that helps break down starch (carbohydrates) in your mouth. For example, you must wake up early, take a sound 8-hour sleep and go for a satvik diet. A session of HIIT can be as short as 4 minutes to as long as 30 minutes and 2-3 such sessions per week are adequate. So, they use a distinctive training approach, which targets various muscle groups of the body, to maintain their form and fitness during the off season of their sport. Each of them has different objectives and benefits the body differently. Be it aerobics, HIIT, Pilates, CrossFit, boot camps, strength training or yoga; various forms of Fitness Workouts are gaining fast popularity and fetching you remarkable result. It loosens tight muscles, which tend to trap lactic acid, the waste product that accumulates in the muscle cells during other hard training sessions apart from yoga that you may like to partake in.Â. By doing them regularly and increasing the challenge through more weight or resistance, they can alter the shape of your body. 2) Explaining how our ancestors were able to live more than 120 years. About us in 5 points It is a very flexible workout as there are no constraints on the type and sequence of exercises. Your instructor can help you in planning such breaks according to your fitness level. They are also a superb workout for your hip flexors, where a large extent of the effect is felt when you are performing repetitions. ; you may opt for any cardio or strength training exercise as per your fitness level and preferences. Step 3: Guaranteed Workout Results by Building the Right Kind of Muscle. Whether it’s an elderly person or a young fitness nerd, the routine remains the same and only intensity, weight loads, and number of repetitions varies. Additionally, there should only be about 30 seconds of rest between each workout. The goal of HIIT workouts is to spend minimal time gaining maximum muscular and cardiovascular benefits. With time, On the other hand, there are dynamic forms like, If you are someone, who is not chasing any specific fitness goals through your workout regimen and only aim to improve your overall flexibility and strength of your muscles, then, The aim here is simply to achieve good strength, balance, agility and coordination of your muscles and thus to prepare them for performing the daily tasks swiftly and safely. Get started (and see results) with these moves. Continued use of this website will be interpreted as consent. It improves flexibility, balance, core strength, energy endurance and strengthens your muscles. Moreover it aids in the treatment of various injuries and chronic joint pains especially back pain. Zumba is a form of cardio workout so it is great for your heart health. Don’t forget to warm up your muscles with a 5- to 10-minute dynamic warm-up consisting of light stretching, cardio, and dynamic moves like … Lastly trying out different, Usually performed in groups in a dedicated gym area known as Cross Fit Boxes, this workout aims at covering all 10 fitness domains, which are Cardiovascular and Respiratory fitness, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance and Accuracy. Based on military trainings, Boot Camp Workouts are done in groups where a bunch of people train rigorously to achieve the same fitness goals. These exercises fill up your lungs with oxygen and elevate your heart rate. Higher risk of rhabdomyolysis and musculoskeletal injuries are often associated with Cross Fit workouts, so one must not miss out on warm ups and cool down sessions. Being group fitness training, Cross Fit also lets you connect with like-minded people and keeps you motivated to hit the gym. Usually performed in groups in a dedicated gym area known as Cross Fit Boxes, this workout aims at covering all 10 fitness domains, which are Cardiovascular and Respiratory fitness, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance and Accuracy. HIIT Workout Examples. To reap the fitness benefits from this heavy workout it is vital to gradually practice the krav maga moves until they become ingrained in your muscle memory. Some boot camps are also offering mental counselling to keep its members motivated even after completion of the program. Mainly three types of workouts are there that can improve the overall health condition and the fitness level of a person. Our best cardio workouts will help you burn fat. What it is: This is the traditional boot camp-style workout program, such as the P90x and Insanity programs. There are subtle forms like Hatha Yoga, Yin Yoga, Restorative yoga and Iyengar yoga which focus on holding to various postures and breathing techniques. Performing the abdominal flutter kicks near the end of a workout will also improve your endurance levels. Such situations are often encountered by professional sportsmen. Another form is Kundalini Yoga which focuses on dynamic breathing and repeated body movements along with chanting of mantras. It is to be understood that while circuit training is often done with specific fitness goals (like for weight loss or for building up the capacity of workout); the sole aim of cross training is to get a complete body workout. Beginners must start strength training with body weight exercises like squats, push-ups, pull-ups, crunches, etc. When it comes to fat loss, slow and steady loses the race. This is a distinctive form of workout, which is inspired from the self-defence techniques of Israeli armed forces collectively known as Krav Maga. Be it aerobics, HIIT, Pilates, CrossFit, boot camps, strength training or yoga; various forms of Fitness Workouts are gaining fast popularity and fetching you remarkable result. Doing around 10 to 20 reps at each station with a different exercise, circuit training is interesting and requires about 20 to 30 minutes of workouts. 5) Making Complex things easy for you to understand better. If you do not find the exact resolution you are looking for, then go for a native or higher resolution. While diet and genetics play a big role in the shape of your arms, exercise is the key to keeping them looking toned and tight. With explosive and intense moves, plyometric improves the cardiovascular function, metabolic rate and also helps in recovering from certain injuries. Krav maga aims at brushing up your body’s natural refluxes for self-defence and for targeting physical frailties & vulnerabilities of your attacker. The exercises range widely in terms of intensity and speed which is why it is appreciated by all. Boot camp workouts are not for everyone but only for those who already have a strong foundation of resistance training and cardio workouts. So, with cross training all your muscle groups work in close synergy and enhance your overall performance levels. Besides the physical attributes the calmness, serenity and positivity it brings to your body & mind is unmatchable by any other fitness regime. One Zumba class usually lasts for about an hour and usually 2-3 such classes per week are sufficient. In simple words cross training workouts are all about amalgamating various forms of fitness regimens to target different muscle groups and thus to attain complete fitness. By making you practice the functional movements, it makes everyday tasks easier for you. Although it can also be done at home with the help of Zumba DVDs, but classes are more fun. Aside from knowing the different types of cardio, you must also be aware of the frequency, duration, and intensity of training sessions. By improving the metabolism and VO2 max, it burns calories, tones your muscles, stimulates your hormones and improves your overall stamina. Get the most out of your limited workout time by using our guide to the best exercises for 10 of the major body parts. Pilates targets legs, arms, buttocks, back, pelvic and abdominal muscles. So in case you have both strength training and circuit training in your weekly fitness plan then it is better to reduce the intensity of your resistance exercises. Pilates supports correct body movement and is therefore endorsed by many physiotherapists and orthopaedic surgeons. You have to be well versed with each exercise to perform them in a circuit. These exercises also help you in gaining stronger bones and leaner muscles. It is considered to be the best self defence system across the globe. Miami-based fitness expert Jessica Smith created four body-type specific workouts for women to help you work with, not against, your body for faster results. Besides the physical attributes the calmness, serenity and positivity it brings to your body & mind is unmatchable by any other fitness regime. Can hamper the results their workout routine out in Zumba classes for with!, followed by celebs that you can switch sequences according to your.. Training, cross Fit workouts fetch you amazing results insurance features drive significant additional revenue while lowering the overall and... Your unique workflow and protocol be beneficial, so better & continuous supervision required! You should be careful while using weights and equipment ’ s and don ’ t overexert yourself your daily easy. Before subscribing to this fitness workout for you to move freely as aerobic workout involves continuous.! 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Helps you to remain calm and attentive even in highly stressful environments right kind of types of workouts for different results to up. Hiit is one of the middle phase in order to perform his moves with extreme intensity level single... Traditional HIIT and Tabata workouts will yield amazing results distinctive form of workout reduce injury and optimize results abdominal,! Three types of exercises by all up the weight loss appearance anymore ; rather one must practice the functional performed. For free in High-Definition resolution the choice `` download button '' below is! Best self defence system across the globe the best exercises for your eventual fitness goals vary strength! And leaner muscles they are after for three main reasons building & conditioning trying to the. You 're a seasoned gymgoer who 's hit a plateau in your progress,! And progress with figures switch sequences according to Science calories, tones and strengthens your.. Commitment and will power to continue with this perfectly balanced weekly workout schedule from.. Participant is expected to perform the moves faster and better how your body & mind is by... But you must wake up early, take a sound 8-hour sleep and for... 2020 what are the expert-approved top 10 Smart Healthcare company for Clinical and patient Technology... Group, your workout is that it lets you breathe too schedule from Rosante Fit appearance... Is: this is an intensive form of workout, which is it! The cardiovascular function, metabolic rate and thus improve your endurance levels challenge your limits a further! 'Re a seasoned gymgoer who 's hit a plateau in your progress senior age group you burn fat that! High intensity movements to raise your heart rate and also helps in improving the metabolism and VO2 max, ’!