Sweat smarter: Which workout is right for you?

BY COLTON BRADBERRY

Opinion Editor

Whether you’re hitting the gym or staying active at home, choosing the right workout can make all the difference in your health journey. But with so many options out there, how do you know which one gives you the most bang for your buck?

The truth is, no single workout is perfect for everyone. Different types of physical activity offer distinct benefits. Depending on your health goals—whether that’s improving heart health, building muscle, relieving stress or boosting endurance—you may benefit from a unique mix of exercise styles. Let’s break down the most common categories and what the research says about their advantages.

Cardiovascular Exercises (Aerobic Activities)

Engaging in activities like running, cycling or swimming enhances heart and lung health, boosts endurance and aids in weight management. The Cleveland Clinic emphasizes that aerobic exercise helps lower the risk of heart disease, diabetes, high blood pressure and high cholesterol.

Healthdirect Australia also notes that aerobic activity can lift your mood, reduce stress and help strengthen your bones, muscles and joints.

Notably, even short bouts of aerobic activity have been shown to provide significant benefits.

The World Health Organization recommends adults get at least 150 minutes of moderate-intensity aerobic exercise per week, which could be as simple as five 30-minute walks.

Strength Training (Resistance Exercises)

Incorporating weightlifting or resistance band exercises into one’s routine is pivotal for building muscle mass, enhancing bone density and boosting metabolism. The National Institute on Aging emphasizes that muscle-strengthening exercises can help you stay independent and prevent fall-related injuries.

Additionally, the Mayo Clinic asserts that regular strength training can help you manage or lose weight and increase your metabolism to help you burn more calories.

Importantly, strength training doesn’t require a gym membership or heavy weights. Many effective exercises can be done at home using your body weight or inexpensive equipment.

Flexibility and Balance Exercises

Practices such as yoga and tai chi play a key role in improving flexibility, balance and mental well-being. The National Institute on Aging explains that balance exercises are particularly helpful in reducing the risk of falls, especially as we grow older.

The Mayo Clinic adds that stretching can enhance physical performance, lower the chance of injury and help muscles function more effectively.

Yoga, in particular, has been shown to lower blood pressure, improve heart rate variability and promote relaxation. It’s also an accessible option for people of all fitness levels and can be adapted to meet a variety of physical needs.

High-Intensity Interval Training (HIIT)

HIIT involves short bursts of intense activity followed by rest and has gained popularity for its efficiency. Healthline reports that HIIT can help decrease body fat, increase strength and endurance and improve health outcomes. Moreover, Harvard Health Publishing suggests that HIIT may offer cognitive benefits, potentially enhancing brain health.

Despite its intensity, HIIT can be modified for beginners by adjusting the length and difficulty of the intervals. As with all forms of exercise, it’s important to listen to your body and build up gradually.

Ultimately, the best form of exercise is the one you enjoy and can stick with consistently.

Whether it’s dancing, lifting weights, swimming laps or doing yoga in your bedroom, staying active in a way that feels fun and sustainable is the most important factor in long-term health.