Fitness Breakdown: Yoga vs. Strength Training vs. High-Intensity Workouts
In the realm of exercise and fitness, you often hear someone proclaiming their methodology is optimal, and that everyone should participate in it. However, as individuals, we vary in our goals, preferences, and physical capabilities. From the serene flow of yoga to the adrenaline-pumping intensity of F45, the fitness landscape offers a plethora of options. In this blog post, we'll explore various workout routines, dissecting their pros and cons, to help you discover the ideal regimen for your fitness journey.
Now while I don’t have the knowledge to talk about every type of workout routine, if you want advice on a particular style of exercise and how it may work for you, let us know and we can help guide you!
1. Yoga-Based Workout Routine 🧘
Yoga, an ancient practice originating from the Indian subcontinent, has expansively evolved over its 5000-year existence that it's been estimated to be around. It has transcended cultural boundaries to become a global phenomenon embraced by millions worldwide. Even your friend who would rather eat cinnamon off a spoon than exercise has probably heard of yoga and has an idea of what it may consist of. At its core, yoga is a holistic discipline that encompasses physical postures (asanas), breath control (pranayama), meditation, and ethical principles. While the practice of yoga varies widely, from gentle restorative sessions to vigorous vinyasa flows, the overarching goal remains consistent: to harmonise the mind, body, and spirit. As yoga has grown and spread across the globe, there are so many offshoots of yoga, some even completely separate from the spiritual side (which was part of yoga's core since its development).
Let's delve into the pros and cons of incorporating a “generic” yoga-based workout routine into your fitness regimen.
Pros:
Mind-Body Connection: One of the most profound benefits of yoga lies in its ability to cultivate a deep sense of connection between the mind and body. Through mindful movement and conscious breathing, practitioners learn to tune into the present moment, fostering a profound sense of awareness and inner peace. In a technology-dependent, high-paced world, having this outlet to improve this connection has been life-changing for some. Through relaxation techniques, such as deep breathing and guided meditation, yoga can help alleviate tension and anxiety, and promote emotional well-being.
Flexibility and Mobility: Many of the movements and poses in yoga, and the varying times spent in these positions can be great to improve your range of motion in various joints. By moving through a range of postures that target different muscle groups and areas of the body, practitioners can enhance their overall flexibility and comfort in these end-of-range positions.
Stability and Strength: Many disciplines of yoga focus on spending time in challenging positions, rather than flowing between poses/positions. This can be excellent in strengthening muscles through an isometric contraction, which is a muscle contraction without motion. Maintaining some challenging positions for extended periods is also great for improving balance and stability.
Cons:
Limited Strength Training: While yoga can undoubtedly improve muscular endurance and functional strength, it may not suffice as the sole means of building muscle mass or achieving significant strength gains. Unlike traditional strength training modalities, which emphasise progressive overload and resistance, yoga primarily utilises body weight as the primary form of resistance. Some of the more challenging positions work the muscle in an isometric contraction as mentioned before. This type of contraction is shown to build less muscle than concentric and eccentric muscle contractions (muscle contractions in motion).
Cardiovascular Fitness: While certain styles of yoga, such as power yoga or vinyasa flow, can elevate the heart rate and provide a moderate cardiovascular workout, they may not offer the same aerobic benefits as dedicated cardio exercises, such as running or cycling. An important part of this type of fitness is a prolonged period of sustained heart rate, where due to the variance of exercises you are more likely to tap into your anaerobic system like you would with strength training or sprinting. As such, individuals aiming to improve cardiovascular fitness may need to supplement their yoga practice with additional cardio-centric activities.
2. Strength-Based Workout Routine 🏋️♀️
Strength training, often synonymous with weightlifting or resistance training, is a foundational component of any well-rounded fitness program. Unlike cardio-centric activities that primarily target the cardiovascular system, strength training focuses on building muscle mass, increasing strength, and enhancing overall functional capacity. The form of strength training is as variable as there are birds in the sky! Powerlifting, weightlifting, strongman, bodybuilding, calithestics/ body weight training (not to mention sports that will develop some good strength and muscle), gymnastics, rock climbing, and arm wrestling. These are just a few off the top of my head!
Let's delve into the pros and cons of embracing a strength-based workout routine.
Pros:
Muscle Development: At the heart of strength training lies the pursuit of muscular hypertrophy and strength gains. By subjecting muscles to progressively greater resistance or load, whether through weights, resistance bands, or bodyweight exercises, individuals can stimulate muscle growth and enhance strength over time. Beyond the aesthetic benefits of a sculpted physique, increased muscle mass contributes to improved metabolic health, enhanced athletic performance, and reduced risk of injury.
Metabolic Boost: Unlike steady-state cardio exercises that primarily burn calories during the activity itself, strength training offers a unique metabolic advantage known as excess post-exercise oxygen consumption (EPOC). Following a bout of resistance training, the body continues to expend energy to repair damaged muscle tissue, replenish depleted glycogen stores, and restore homeostasis, resulting in an elevated metabolic rate and increased calorie expenditure post-workout. Over time, this metabolic boost can facilitate fat loss, improve body composition, and support long-term weight management goals.
Bone Health: Beyond its aesthetic and metabolic benefits, strength training is pivotal in promoting skeletal health and reducing the risk of osteoporosis, a progressive bone disease characterised by low bone density and increased fracture risk. By subjecting bones to mechanical stress through weight-bearing exercises, such as squats, deadlifts, and lunges, individuals can stimulate osteogenesis (bone formation) and mitigate age-related declines in bone density. Moreover, the increased muscular strength and functional capacity conferred by strength training can enhance balance, coordination, and fall prevention, particularly in older adults at greater risk of osteoporotic fractures.
Cons:
Lack of cardiovascular development: While yes, there are some changes to your cardiovascular system with strength training, which can be further pushed when increasing your intensity and decreasing rest times in workouts, doing this will likely reduce your ability to develop strength and muscle to your fullest. Similar to yoga, you are not able to sustain this increased heart rate for an extended period which is imperative for the development of this system. Thankfully, with smart programming, you can add some cardio into your weekly workout plan, which more research is showing can improve your ability to perform in your strength-based workouts.
Time-Intensive: Compared to more time-efficient forms of exercise, such as cardio or bodyweight workouts, strength training sessions often demand a greater time investment and access to specialised equipment or facilities. This may not be an issue as you start, but to continue progressing, your body needs to be exposed to increasingly more difficult stimuli. This may not be possible for most people from the comfort of their homes. For individuals juggling competing demands, such as work, family, and social commitments, carving out dedicated time for structured resistance training sessions may prove challenging. To overcome this barrier, individuals can explore alternative training modalities, such as callisthenics which is bodyweight workouts that require less equipment. Many parks around the world have equipment to assist with this for free.
Plateauing: Despite its efficacy in promoting muscle growth and strength gains, strength training is not immune to the law of diminishing returns. Over time, the body adapts to the imposed demands of training, leading to a plateau in performance and progress. To overcome this physiological stagnation, individuals must incorporate principles of periodisation, variation, and progressive overload into their training regimen. By systematically manipulating training variables, such as intensity, volume, frequency, and exercise selection, individuals can continue to challenge their muscles, stimulate adaptive responses, and sustain long-term progress in strength and performance.
3. “Functional” Workout Routine 🏃♂️
F45, short for "Functional 45," is a brand of fitness-based centres whose workout style is a dynamic and high-intensity approach to fitness that has gained widespread popularity in recent years. This can be seen similarly (though each with its own important differences) in other routines like Crossfit, orangetheory, and most bootcamp-based programs. Rooted in the principles of functional training, which emphasise movements that mimic real-world activities, require less isolation-based movements and improve overall athleticism, F45 workouts offer a fast-paced, full-body challenge designed to torch calories, build strength, and enhance cardiovascular fitness.
Let's explore the pros and cons of embracing an F45-type workout routine.
Pros:
High Intensity: At the heart of the F45 experience lies its emphasis on high-intensity interval training (HIIT), a time-efficient workout strategy characterised by alternating periods of intense exercise and brief rest or active recovery. By pushing individuals to their physical limits, HIIT workouts elicit a potent metabolic response that accelerates fat burning, boosts cardiovascular fitness, and enhances athletic performance.
Community Atmosphere: Unlike solitary gym sessions or home workouts, F45 fosters a sense of camaraderie, accountability, and motivation through its group-based format. Participants embark on their fitness journey alongside like-minded individuals, sharing in the triumphs, challenges, and collective energy of the group. This supportive community atmosphere not only enhances the enjoyment of the workout experience but also reinforces adherence and consistency, key factors in long-term fitness success.
Functional Fitness: True to its namesake, F45 prioritises functional movements that translate directly to everyday activities and improve overall functional capacity. From squatting and lifting to pushing and pulling, F45 workouts engage multiple muscle groups simultaneously, promoting balanced muscular development, joint stability, and neuromuscular coordination. By mastering fundamental movement patterns and enhancing proprioception, individuals can enhance their physical preparedness for the demands of daily life and reduce the risk of injury.
Cons:
Overexertion Risk: While the intensity and variety of F45 workouts can yield impressive fitness results, they also carry a heightened risk of overexertion, fatigue, and potential injury, particularly for individuals with underlying health conditions or inadequate physical conditioning. For those without a background in exercise, they may not know how and when to pace themselves, or when to acknowledge injury pain from workout burn pain. Due to the style of the class, it can be difficult to modify the workout to minimise this without a good trainer. Additionally, when someone has an injury, a high-paced workout is generally not appropriate at early-stage rehab, and exposure to this can risk aggravation of an injury or risk of further injury as compensation.
Cost: Unlike traditional gym memberships that offer access to a range of facilities and amenities, participation in F45 or similar boutique fitness studios typically entails a higher financial investment. Membership fees, which can vary depending on location and package options, may present a barrier to entry for some individuals, particularly those on a tight budget or fixed income. To maximise the value of their investment, individuals should carefully evaluate their fitness goals, preferences, and lifestyle to determine whether the benefits of F45 membership justify the associated costs.
Lack of Personalisation: While the group-based format of F45 fosters a sense of community and camaraderie, it may also limit the degree of individualisation and customisation available to participants. Unlike personal training sessions or tailored workout programs, which can be customised to address specific fitness goals, preferences, and limitations, F45 workouts adhere to a predetermined structure and format. Individuals with unique needs or constraints, such as injuries, mobility issues, or performance goals, may find themselves seeking additional support or modification from fitness professionals to ensure a safe and effective workout experience.
Ultimately, the best workout routine is one that aligns with your goals, preferences, and lifestyle. Whether you find solace in the tranquillity of yoga, revel in the strength gains of resistance training, or thrive on the energy of high-intensity workouts, each approach has its own set of advantages and limitations. Experimentation, adaptation, and consistency are key in discovering the routine that not only challenges you physically but also brings you joy and fulfilment on your fitness journey. So, lace up your trainers, roll out your mat, or grab those dumbbells – your fitness adventure awaits!
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