The Best Type of Exercise to Lose Weight and Stay in Shape

If you've managed to keep your resolution and you're still on the "I'll exercise more" train, good for you.  If you've been able to create a habit of exercising, you're probably wondering now how to kick it up a notch. You're now in the stage of "researching" the benefits and advantages that some types of exercise have over the one that you're doing now. You want to see if there are other ways to get to your fitness goals faster.

A lot of research in exercise science has been published over the last couple of years on the types of training modalities that might be the most effective at causing fat loss, building muscle, improving cardiovascular health, preventing injuries, increasing joint mobility and flexibility, etc.

Some will tell you that training for long endurance events like marathons, triathlons or obstacle course races is the best for overall fitness.  Some will say that you just need to take daily walks and you'll be fine.

Some studies will say that it's more efficient to use different versions of high-intensity interval training (HIIT) where you go all out for short periods of time followed by rest or active rest periods. Other studies will say that resistance training using barbells, dumbbells, kettlebells, resistance bands, or calisthenics makes the most sense.

Many will loudly advocate that a specific combination of resistance training and high-intensity training by going to Crossfit, Orange Theory, or a similar type of box gym is the best way.

Others will say that picking up a sport, a martial art, a dance class, ultimate frisbee, pole dancing, yoga, or any other activity that "tricks you" into doing physical activity works the best.

All of these activities can be beneficial and can contribute to your overall fitness and health.  But which is really the best?

Ready for the secret?  Here goes:

The best form, modality and type of physical exercise is the one that you actually ENJOY doing.

You could have the most meticulously-written training program composed of exercise modalities backed by multiple scientific studies along with the most motivating trainer money can buy.  If you don't actually enjoy that exercise program, you will never do it consistently and you will give up after a few weeks.

Even if the exercise program is not perfect, if you enjoy the physical activity that you're doing, you are more likely to consistently do it for a very long time.  That means that in the long run, you will reap the benefits of physical activity, which includes improved general fitness, longevity and health.

If you're practicing a specific sport and you want to improve performance for a competition, then yes some training modalities will make more sense than others. There are even modalities that will get you in great shape after 12 weeks, but you won't be able to physically sustain them for the next 12 years or more.  So after those 12 weeks, you're very likely to yo-yo between being in great shape and being unhealthy or injured.

For general health and fitness, if you don't enjoy the activity in question, you won't do it.  I love practicing martial arts.  Riding my bicycle daily during the spring and summer months is fun for me.  I enjoy using heavy kettlebells and calisthenics to build physical strength.  I've very recently discovered that ballroom dancing with my spouse is a lot of fun.

For some people, all these activities sound like a nightmare.  So while they can be beneficial, they'll never do it.  Because I enjoy all of these things, I am more likely to do them for a very long time.

Will I look like a fitness model with 2% body fat on the cover of Men's Health magazine?  Possible, but not probable.  Will I keep my body healthy, strong and hopefully free from serious injuries until I'm in my 70s or 80s? Very likely.

The point is this: if you're looking for the "best" way to be in good physical condition for the rest of your life, there really isn't one.  There is such a thing as the "best one" for you.