Starting a new workout? It might be time to hit the ground running. Or dancing. Or using free weights.
It’s great that you’re ready to start a new routine, but there are so many types of workouts out there that you may have trouble finding the one that’s best for you.
While the American Heart Association recommends doing many types of exercise—e.g., strength training, flexibility—it can’t hurt to find a particular type of exercise that really excites you and motivates you to get going.
Ready to find out which workout you should be starting?
Q1. Which song would you rather listen to while exercising?
- A) Chasing Pavements (Adele)
- B) Shake It Off (Taylor Swift)
- C) Single Ladies (Beyonce)
- D) Anything Goes (Original Broadway Cast of Anything Goes)
- E) Stronger (Kanye West)
Q2. What’s your favorite post-workout drink?
- A) Fresh fruit smoothie
- B) Iced coffee, extra espresso
- C) Sports drink
- D) Water with a splash of fruit, maybe sparkling water
- E) Protein shake
Q3. Who do you want to work out with?
- A) Me, Myself, and I
- B) nyone and everyone!
- C) Doesn’t really matter, maybe a couple of buddies
- D) Sutton Foster and Bob Fosse
- E) A trainer who can push me along
Q4. You’ve been asked to run a marathon. What’s your reaction?
- A) Nope, not really my thing.
- B) Only if my friends train with me!
- C) I’ve already done a few.
- D) And if you need anyone to pose for publicity shots, you know where to find me.
- E) I’m sure with some training and hard work, I’ll be able to pull it off.
Q5. What is your workout goal?
- A) Mental health and spirituality
- B) Have fun
- C) Release stress, maybe lose a little weight
- D) Get in shape to fit into a new dress
- E) Be fit
Q6. Which of these outfits would you work out in?
- A) Comfy pants, comfy shirt—anything I can move in and be relaxed in
- B) Leggings with a workout shirt
- C) Sweat-proof shorts and a t-shirt (girls—just a sports bra)
- D) Leotard, tights, maybe a funky skirt … oh, and something glittery
- E) Anything where my arms are free to move around
Q7. What’s the worst thing that could happen during a workout?
- A) Not much can really go wrong, it’s just a workout.
- B) I can’t keep up with everyone else.
- C) I sprain my ankle and can’t run for weeks.
- D) OMG, how can I choose? I could fall in front of people, forget my moves, sweat through my costume—I mean outfit … #TheWorst
- E) I can’t seem to make any progress.
Outcomes
Mostly A’s: Yoga
You’re looking to combine exercise with relaxation, and you value your alone time.
Yoga might be relaxing, but don’t let that fool you. It’s a great form of exercise that has physical, mental, and cognitive benefits.
Yoga can lower blood pressure, increase lung capacity, improve heart rate, and boost circulation, according to the American Heart Association (AHA).
Yoga is effective at treating anxiety, depression, and chronic pain, says the American Psychological Association.
Yoga improves cognitive function and verbal memory performance, reports a 2016 study in the Journal of Alzheimer's Disease.
There is a catch: The AHA recommends 150 minutes of moderate-intensity aerobic activity, or 75 minutes of high-intensity aerobic activity each week. And while yoga has plenty of health benefits, it doesn’t count toward your 150 or 75 minutes of aerobics.
So, make sure that you supplement yoga with activities like aerobics classes or running.
Mostly B’s: Aerobics Class
You put a lot of energy into everything you do. You love bopping along to music and being a social butterfly.
When you think of aerobics, you might think of legwarmers and side ponytails, but fear not—we’re way past the 80s definition of aerobics.
Aerobic exercise is any continuous, rhythmic movement of large muscle groups—not just instructors in hot pink leotards. As your muscles demand more oxygen-rich blood, your heart keeps up by beating faster. The American Academy of Orthopaedic Surgeons says that if you do regular aerobic exercises, your cardiovascular system will become stronger.
Since you love being around other people, an aerobics class will be a fun way to get exercise and some social time in. And that interaction has benefits beyond being just plain fun.
According to the American College of Sports Medicine, group exercise can give you varied routines and workout music, and hold you accountable for coming to class. Plus, it’s easy to fit into your schedule, since class times are consistent.
Mostly C’s: Cardio
You are full of energy, and you’re ready to push yourself. You like being around other people, but you don’t mind some alone time either.
Cardio is a great form of aerobic exercise— exercise that’s known to strengthen your cardiovascular system, according to the American Academy of Orthopaedic Surgeons. The American Heart Association recommends 150 minutes of moderate-intensity aerobic activity, or 75 minutes of high-intensity aerobic activity each week.
If you’re just starting out or want to take things a little bit more slowly, the Centers for Disease Control and Prevention (CDC) suggest brisk walking, biking (slower than 10 miles per hour), ballroom dancing, and general gardening.
Looking to go at it with a bit more intensity? The CDC recommends race walking, jogging, running, swimming laps, and biking (faster than 10 miles per hour).
The other great thing about taking up a cardio routine is that you can do it by yourself, with a friend, or with a whole group. Cardio works whether you want to be alone with your own thoughts and the latest Gaga hit, or you want to join a community running group.
Mostly D’s: Broadway Blast
Congrats dahling, you’re a star. Well, of your exercise program, that is. You don’t just want to take a Zumba class—you’re ready to hit the stage with a Broadway-inspired workout.
Whether you’re actually on Broadway or you’re sweatin’ in up in the studio, dance is a great form of exercise. According to the American Heart Association, dancing keeps your heart, lungs, and circulatory system healthy, and it can lead to a reduced risk of diabetes, stroke, and heart disease.
Plus, there are many types to choose from, each with its own benefits. Core strengthening time? Ballet, baby. Looking to up your cardio game? Grab those tap shoes.
And if you get bored with your routine—well, there’s nothing that can’t be fixed with a glitzy, rhinestone fishnet stocking, right?
Mostly E’s: Strength
You want to improve your overall health and feel a sense of empowerment. You’re ready to push past your limits and see how far you can go (safely, of course).
Strength training isn’t about becoming a bodybuilder—it’s about using strength exercises to stay healthy and fit. According to the American Heart Association, strength training lowers your risk of injury and increases your muscle mass, making it easier to burn calories and maintain a healthy weight.
Strength training is also a way to prevent osteoporosis. The National Osteoporosis Foundation recommends exercises like lifting weights, using elastic exercise bands, or using weight machines.
Now, just because you’ve been convinced to start a strength training program doesn’t mean you should jump right into it. The American College of Sports Medicine says adults should begin training lightly, waiting at least 48 hours between training sessions.
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