Who to Follow for the Top Three Most Effective Workouts- Read Here to Find out Why!
- recohen1
- Oct 7, 2019
- 7 min read
HIIT otherwise known as high-intensity interval training is one of the most effective workouts to date. HIIT is “any form of exercise where your heart rate spikes and then comes down repeatedly” [1]. Unlike a typical 30-minute run on the treadmill, HIIT combines a short burst of fast-paced workouts with a rest period. One of the primary benefits includes fat burning: “not only do you burn more calories during a HIIT workout, but…you burn more fat and calories in the 24 hours after a HIIT workout than you do after, say, a steady-pace run” [2]. An important aspect of HIIT exercises is what you burn after the workout is completed. The reason behind this aspect is that HIIT “revs your metabolism and makes you burn calories long after your workout is over” [3]. Engaging in frequent HIIT exercises results in increased stamina, “one 2006 study found that after 8 weeks of doing HIIT workouts, subjects could bicycle twice as long as they could before the study” [4]. Another benefit of HIIT is that a gym membership or fancy gym equipment is not necessary. HIIT can be done in the comforts of your own home, using your bodyweight during movements. To add some intensity to your HIIT workout, you can add weights, a medicine ball or a Bosu ball. Some of the most effective HIIT exercises include burpees, mountain climbers, jumping lunges and jumping squats [5].
Here are a few of my favorite fitness influencers who post HIIT videos to inspire their followers to try these workouts:
@ElisesBodyShop
@Steph.Derby_Fitness
@RebeccaBroxFit
Time and again I read and hear about the benefits of weight training workouts. Although many people may not know this, weight training is “the mother of all weight-loss techniques, the highest in the workout food chain, the top of the totem pole” [6]. Weight training isn’t called this for nothing. One of the most beneficial aspects of weight training is it “help[s] build muscle and burn fat” [7]. Weight training “takes more energy for your body to maintain muscle cells than it does fat cells. So by lifting weights…you’ll boost your metabolism and turn your body into a more efficient fat-burning machine” [8]. Weight training doesn’t only have external fitness benefits, but it has internal benefits as well. Osteoporosis, a disease that weakens the bones, can be prevented by weight training: “when you lift weights, you engage muscles that pull on the tendons which, in turn, pull on the bones…this added stress makes bones stronger” [9]. Additionally, this form of exercise can reduce the risk of Diabetes. Adding weights to your workouts, “builds muscle mass…it also improves the sensitivity of insulin receptors, so that muscle cells can absorb their fuel, glucose, more easily” [10].
Who to follow for some weight training #fitspo:
@LornaPerozzoFitness
@AshleyBarron.Fitness
@TaraLynEmerson
Lastly, another one of the most effective forms of exercise is Pilates. Pilates, although it may not cause you to break a sweat as much as HIIT or weight training, has many perks. Pilates’ emphasizes very small, slight movements that create a great effect. One of the most known benefits of Pilates is strengthening your abs: “Pilates strengthens your abdominal muscles, including the obliques, much more effectively than traditional crunches” [11]. Due to the strengthening of core muscles, this leads to another one of the benefits of Pilates, better posture. The effect of using a laptop or a phone for long periods results in many people suffering from bad posture. Pilates can “reverse the effects of these bad habits by creating better muscle symmetry and balance” [12]. Additionally, Pilates can help relax and eliminate stress. One of the main components of Pilates is its focus on breathing [13]. It incorporates “mindful work that focuses on releasing tension” [14].
Some of the best Instagram influencers who demonstrate at-home Pilates are:
@MelissaWoodHealth
@BodyBySimone
@TanyaPoppett
As shown, influencers are a major aspect to the fitness industry. This is because fitness influencers can supply their followers with “free workouts, nutrition advice, different types of training methods and even research papers” [15]. A benefit to following fitness influencers on social media is that many of them are certified fitness trainers and will verify this information in their Instagram bio. Thus, followers of these influencers are receiving great information to start their fitness journey from a professional. Furthermore, fitness influencers are “integral to the process of spreading ideas because their influence stems from a particular expertise” [16]. Since these influencers aren’t necessarily celebrities, they have such a large impact on their followers because of the fact that they are “regular people” individuals can relate to them and feel that their fitness goals are more attainable by following their favorite influencers.
Citations:
1. Lefave, S. (2018, January 2). 10 of the Best Workouts for Weight Loss. Retrieved from https://www.self.com/story/10-insanely-effective-workouts-for-weight-loss.
2. Andersen, C. H., & Anonymous. (2019, April 21). 8 Proven Benefits of HIIT. Retrieved from https://www.shape.com/fitness/workouts/8-benefits-high-intensity-interval-training-hiit.
3. Belluz, J. (2019, May 22). How to Get the Most out of Your Exercise Time, According to Science. Retrieved from https://www.vox.com/science-and-health/2019/1/10/18148463/high-intensity-interval-training-hiit-orangetheory.
4. Andersen, C. H., & Anonymous. (2019, April 21). 8 Proven Benefits of HIIT. Retrieved from https://www.shape.com/fitness/workouts/8-benefits-high-intensity-interval-training-hiit.
5. Tucker, A. (2016, December 30). A Sweaty 24-Minute Cardio Workout You Can Do in Your Living Room. Retrieved from https://www.self.com/story/a-sweaty-24-minute-cardio-workout-you-can-do-in-your-living-room.
6. Lefave, S. (2018, January 2). 10 of the Best Workouts for Weight Loss. Retrieved from https://www.self.com/story/10-insanely-effective-workouts-for-weight-loss.
7. Lefave, S. (2018, January 2). 10 of the Best Workouts for Weight Loss. Retrieved from https://www.self.com/story/10-insanely-effective-workouts-for-weight-loss.
8. Melone, L. (2018, May 24). 8 Reasons Why Women Should Lift Weights. Retrieved from https://www.livestrong.com/article/557657-8-reasons-why-women-should-lift-weights/.
9. Melone, L. (2018, May 24). 8 Reasons Why Women Should Lift Weights. Retrieved from https://www.livestrong.com/article/557657-8-reasons-why-women-should-lift-weights/.
10. O'connor, A. (2012, August 7). Weight Training May Lower Diabetes Risk. Retrieved from https://well.blogs.nytimes.com/2012/08/07/weight-training-may-lower-diabetes-risk/.
11. Carter, K. (2019, August 20). The Physical and Mental Health Benefits of Pilates. Retrieved from https://www.livestrong.com/slideshow/1011129-10-surprising-benefits-pilates/.
12. Carter, K. (2019, August 20). The Physical and Mental Health Benefits of Pilates. Retrieved from https://www.livestrong.com/slideshow/1011129-10-surprising-benefits-pilates/.
13. Heid, M. (2017, February 21). Here Are the Health Benefits of Pilates. Retrieved from https://time.com/4676903/pilates-benefits-workout/.
14. Carter, K. (2019, August 20). The Physical and Mental Health Benefits of Pilates. Retrieved from https://www.livestrong.com/slideshow/1011129-10-surprising-benefits-pilates/.
15. How Social Media Has Influenced the Fitness Industry: AFA Blog. (2018, September 7). Retrieved from https://www.fitnesseducation.edu.au/blog/fitness/how-social-media-has-influenced-the-fitness-industry/.
16. Luttrell, Regina. (2019). Social Media: How to Engage, Share and Connect (Third Edition). Lanham, MD: Rowman & Littlefield.
Photo 1: Elise Young [@ElisesBodyShop]. (2019, September 20). THE CORE OF STRENGTH IS DETERMINATION. Friday mindset: I can, I will. Leave a 👊 below if you are with me. Let's go. 🔥. Retrieved from https://www.instagram.com/p/B2oc-MLjRJg/
Photo 2: Stephanie Derby [Steph.Derby_Fitness]. (2019, August 23). 🔥Hiit Cardio Circuit to start the weekend!🔥Add these to your next #workout. Moves. Try 40 seconds each, 20 seconds rest. Adjust to your level of #fitness. Traveling power steps. Lateral shuffle. 180 jumps. Skaters. Jump to lateral jump. 📲If you’re looking for full, timed #workouts, checkout my app. The link is in my bio and story highlights. 💗I talked a little about rest and recovery yesterday.. and that’s my goal this weekend! Step back and unplug 😁. 🌈What are your weekend goals? Retrieved from https://www.instagram.com/p/B1hMZdEj4lj/
Photo 3: Rebecca Broxterman [@RebeccaBroxFit]. (2019, September 17). My commitment to you all... I will come back stronger, I PROMISE. I will have more fitness content for you to enjoy and try, I PROMISE. And I will continue to love who I am and not let this hurdle get me down, I PROMISE! Enjoy the process of life even if it becomes challenging at times! Love you all, thank you for your patience! BE INSPIRED TO INSPIRE. Retrieved from https://www.instagram.com/p/B2h8TEujzxa/
Photo 4: Lorna [@LornaPerozzoFitness]. (2019, October 3). Quick & effective Shoulder Workout😊 Press Combo (single, single, double)➝10 reps 1/2 to Full Lateral Raise➝ 10 reps
Front Raise ➝10 reps KB Upright Row ➝15 reps If you don’t have a KB use a dumbbell All Fours Walks Each time you complete 2 walks right & 2 walks left = 1 rep ➝10 reps
Complete 4-5 rounds. #TimeEfficientAndEffective . TAG A FRIEND YOU WANT TO TRY THIS WITH!👭. Retrieved from https://www.instagram.com/p/B3II2tPp6jn/
Photo 5: Ashley Barron [@AshleyBarron.Fitness]. (2019, August 1). ARMSSS BABYYY!!! you guys know how much I LOVE upper bod so here’s a few clips from my arm workout 🔥 WE LOVE A GOOD ARM PUMP!!! -Double tap 💗 and save it for later babes!! Thank you in advance for the support ILYSM-The workout: 1. DB curls with static hold 3x10 each 2. Single arm tricep extensions 3x8 each 3. Close grip tricep press 3x12 4. Weighted curls 3x8-10 5. Single arm preacher curls 3x8 each. Retrieved from https://www.instagram.com/p/B0oxohDhVBI/
Photo 6: Tara Lyn Emerson [@TaraLynEmerson]. (2019, August 8). 🔵 medicine ball blast 🔵
You can use a medicine ball like a dumbbell or like a Bosu balance trainer. Use the tool you have and make a workout that challenges you. Here are a few ways I use the medicine ball to hit my core from every angle: ▪️Woodchoppers x20 ▪️MB Pushups x8/8 ▪️Kneeling Diagonal Chopper x12/12 ▪️MB Baby Pikes x20 ▪️OH Tricep Extension> Standup x10/10 Location 📍 @trifitla Outfit @p.e.nation via @carbon38 code TARALYN for 15% off your first TWO purchases of $100. Retrieved from https://www.instagram.com/p/B05y8Tbjpao/
Photo 7: Melissa Wood – Tepperberg [@MelissaWoodHealth]. (2019, October 1). I started teaching in the digital space and it blossomed a passion within me I didn’t know existed until I put myself out there. As much as I love sharing my flows online, teaching an in person class really does something to my soul. It’s connecting face to face with all you like minded ladies and hearing how my workouts have positively impacted you in anyway, that continues to crack me right open. Thank you so much for having me today @fpmovement , what a beautiful event to be apart of. #movingtogether #sponsored #mwhmethod #longleanlines #movement melissawoodhealth.com. Retrieved from https://www.instagram.com/p/B3AlPNAl0Zg/
Photo 8: Simone De La Rue [@BodyBySimone]. (2019, August 10). Some exciting things coming soon 💕💕💕💕💕💕💕. Retrieved from https://www.instagram.com/p/B0_eZM-BG8z/
Photo 9: Tanya Poppett [@TanyaPoppett]. (2019, January 20). 🎥 MOVEMENT 💪🏻 Morning flow to start my Sunday. A little strength mixed with mobility. Details: ✖️ 8 Bear to Side Plank ✖️ 8 90/90 Hip Thrusts ✖️6 Rolling Push-ups ✖️ 6 (es) 90/90 Pop Up ✖️ 4 Hinging Reverse Plank
3 rounds. 60 seconds rest in between rounds. Song cred: Sugar by Peking Duck. Retrieved from https://www.instagram.com/p/Bs2foePHTjn/
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