By Jessica Girdwain
Exercise with this in mind: Research reveals that when it comes to reaching a specific goal, the kind of workout you do may matter as much as how many hours you clock at the gym. These five fitness routines get results -- choose the one that's right for you.
Your goal: Get a killer body.
The game plan: High-intensity interval training (HIIT), which alternates between moderate and intense bursts of cardio. On the machine of your choice (bike, treadmill, elliptical), start with three minutes at an easy pace, then increase the speed or resistance and go hard for one minute. Repeat sequence for a total of 20 minutes, two to three times a week (give yourself 48 hours between workouts).
The proof: A small study in the Journal of Applied Physiology found that subjects who did seven HIIT sessions over two weeks increased their body's fat-burning ability by 36 percent. HIIT keeps your metabolism elevated long after you're done, so these workouts can be shorter than a normal cardio session and deliver the same results.
Your goal: Lower your type 2 diabetes risk.
The game plan: Cardio plus strength training. Aim for a 30-minute cardio workout five days a week. And do strength exercises, like three sets of squats, push-ups, and biceps curls (eight reps each), three times a week. [To get step-by-step instructions for how to do these moves like a pro, click here.]
The proof: A 2012 study in the Archives of Internal Medicine found that people who did both cardio and strength training for at least 2.5 hours a week each had a 59 percent lower risk of diabetes -- lower than those who did only one type of exercise. While the study was done on men, researchers believe it could work for everyone, because the heart-pumping cardio incinerates body fat, while strength training helps keep blood sugar levels in a healthy range.
Your goal: Build muscle.
The game plan: Weight lifting with light weights on two to three nonconsecutive days a week. Using three- to five-pound dumbbells, perform three sets of 20 to 25 reps of the following moves: shoulder presses, dumbbell rows, chest presses, biceps curls, and squats.
The proof: A recent report from McMaster University suggests that doing more reps with lighter weights to the point of exhaustion leads to similar gains in muscle mass as fewer reps with heavier weights. Because fast-twitch muscle fibers (which contribute most to strength) are activated longer, researchers believe this could even bring about greater muscle growth.
Your goal: Lose post-pregnancy pounds.
The game plan: Circuit training -- a series of exercises with little to no rest in between -- three days a week. Cycle through three sets of push-ups, squats, and side lunges, doing as many as you can without stopping. Take a one-minute break between circuits.
The proof: Research from Shippensburg and California State Polytechnic Universities found that circuit training boosts your metabolism better than a similar-intensity treadmill workout. In fact, you burn 30 percent more calories doing circuits than you would with strength training alone, says exercise scientist and physical trainer Brad Schoenfeld.
Your goal: Prevent high blood pressure.
The game plan: Walking. Lace up your sneakers and power walk for 24 minutes.
The proof: Doing this short walk daily could slash your chances of developing high blood pressure by 42 percent, according to a recent study in the journal Hypertension. Study author Robin Shook says the regular exercise may help regulate your body's "fight or flight" stress response and, as a result, keep blood pressure down.
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Yoga
Yoga offers a <a href="http://www.huffingtonpost.com/deepak-chopra/yoga-heart-health_b_900621.html" target="_hplink">myriad of wellness benefits:</a> flexibility, balance, centeredness, strength, mindfulness and others. Yoga is a great option for aging bodies, as it promotes working within your own comfort zone. Postures and sequences range from gentle and relaxing to more intensive for advanced yogis.
Stretching
Another way to promote flexibility and overall health is incorporating some simple stretches into your daily routine, be it at home, at the gym or even outdoors. Stretching prevents injury, <a href="http://www.huffingtonpost.com/2011/10/24/yoga-stretching-back-pain_n_1029014.html" target="_hplink">can relieve back pain</a> and boosts energy. Note: It's important to stretch properly to avoid injury. Check out some good <a href="http://www.webmd.com/fitness-exercise/healthtool-basic-stretches" target="_hplink">examples of stretches here</a> and these <a href="http://www.huffingtonpost.com/2011/07/08/stretching-mistakes_n_892444.html#s304603&title=Not_Doing_It" target="_hplink">common stretching mistakes</a>.
Biking
Biking is a great low-impact, cardiovascular workout, not to mention it's a lot of fun. There are a few ways to incorporate biking into your routine. Joy rides in your free time are always a good option -- alone or with a group. You could consider joining a local bike group or riding to nearby destinations instead of taking the car. <a href="http://www.livestrong.com/article/456032-stationary-bikes-and-health-benefits/" target="_hplink">Stationary bikes</a> also have great health benefits. Already a cycler? Here's how to get <a href="http://www.huffingtonpost.com/2011/05/30/6-ways-to-get-more-benefi_n_868670.html#s285033&title=Get_in_tune" target="_hplink">more benefit from your bike ride</a>.
Brisk Walks
One of the most <a href="http://www.mayoclinic.com/health/walking/HQ01612" target="_hplink">beneficial exercises</a> is something humans have been doing for centuries: walking. Simple modifications to your routine, like parking further away and walking the extra distance or taking the stairs instead of the elevator, can really add up to boost your overall health. For an even greater benefit, take brisk walks that get your heart rate up.
Pilates
<a href="http://pilates.about.com/od/whatispilates/a/WhatIsPilates.htm" target="_hplink">Pilates</a> is another low-impact exercise that's ideal for aging bodies. It's similar to yoga but puts more emphasis on gaining control and balance of the body by strengthening the core muscles. Pilates can be done in a class or at home with a video or other guide. <a href="http://www.huffingtonpost.co.uk/paola-bassanese/keep-fit-with-classical-p_b_987756.html" target="_hplink">This piece</a> offers a great run-down of the activity, along with images of some classic pilates stretches and workouts.
Tennis
Tennis is a classic sport, well-loved for being fun and <a href="http://my.clevelandclinic.org/heart/prevention/exercise/tennis.aspx" target="_hplink">great for you</a>. It's a strong aerobic workout and helps keep you agile, especially important as you get older. Tennis is also a very social activity -- great for the body, mind and spirit!
Swimming
Swimming is easy on the body and is also one of the most comprehensive workouts, hitting <a href="http://www.webmd.com/fitness-exercise/guide/fitness-basics-swimming-is-for-everyone" target="_hplink">all the major muscle groups</a>: shoulders, back, abdominals, legs, hips and glutes. If you're getting serious about swimming, it's important to learn proper techniques, but even free-styling in the local pool or outdoors in the summer is a great way to exercise.
Dance
Dancing is one of those activities that doesn't feel like working out, but is an incredible <a href="http://www.livestrong.com/article/91589-fitness-benefits-dance/" target="_hplink">aerobic exercise</a>. It's a good option for those that want more physical activity but don't like the gym or in the winter when it's harder to get outdoors. There are a bunch of styles to choose from: ballroom dancing, contra dancing, salsa, ballet, tap, country and others.
Elliptical
As the body ages, running and jogging can take a toll on the joints, knees or back and potentially cause injury. An elliptical cross-training machine is an alternative to running, which still gets your heart rate up but at a <a href="http://www.mayoclinic.com/health/elliptical-machines/AN01620" target="_hplink">lower impact</a>.
Strengthening Exercises
You can take a simple walk to the next level by bringing weights along to build strength in your arms and boost the cardio benefits. Strength-building techniques like pushups, squats and lunges are easy to do at home or can be squeezed into buckets of free time throughout the day.
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