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Have you seen the 3-2-8 workout? It’s not new, but it’s still a trending workout split that prioritizes strength training and balances it with low-impact exercises. As a personal trainer, I’m wary of most social media fitness routines, but this one caught my attention for better reasons than usual.
This trend involves scheduling three strength training workouts and two low-impact Pilates or barre sessions while aiming for 8,000 steps a day. The goal is to prevent overtraining, build strength, balance and stability in your muscles, and increase overall daily activity to combat sedentary time.
Although I don’t believe everyone needs to work out five days a week, incorporating low-impact activities into your daily routine means you can avoid the typical burnout of HIIT training or running. So here’s a little more about what you can expect from the 3-2-8 workout and how to get started.
What are the benefits of the 3-2-8 workout?
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Strength training builds stronger muscles, bones, joints and ligaments and contributes to functional strength and longevity. The more lean muscle you have compared to fat, the healthier your metabolism and (generally speaking) the faster you can burn calories.
Resistance training also improves stability and balance as you age, prevents age-related loss of muscle and bone density and keeps you mentally and physically sharp. The stronger and more flexible your body is, the less likely you are to suffer injury or mobility problems.
pilates is a low-impact workout method that prioritizes muscular endurance, stability, posture and balance. You’ll learn better range of motion through lighter loads, control, and breathing, so with strength training, you’ll get a more well-rounded workout. Think muscle building, mobility and speed.
Finally, research shows that we No need to walk 10,000 steps per day Benefits of walking; As little as 7,000 steps can be equally beneficial for you perfect daily step count goal This may be more individual to your age than originally thought. For the 3-2-8 workout method, aim for around 8,000.
Staying active and reducing sedentary time is great for maintaining a healthy metabolism, preventing weight gain, keeping you mobile, and promoting heart health.
What does the 3-2-8 workout method look like?
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It looks like this:
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3 strength workouts: Resistance training, body weight, or weighted routines. It can be full-body or divided into upper, lower and core.
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2 low impact workouts:Pilates or Barre.
For resistance days, focus on workouts that involve your body weight, dumbbells, barbells or kettlebells. Your program should focus on building strength and muscle mass involving all major muscle groups and increasing your heart rate as you move through challenging resistance. Here’s a beginner-friendly one Full-Body 4-Week Program To get you started.
Pilates routines don’t need to be kept in a studio, because there are plenty of pilates workout You can do it online for free. Barre or yoga are both low-impact options if you prefer.
Finally, do you enjoy walking on this Best Under-Desk Treadmill Or aim for 8,000 steps when you go out; I like to track my steps using my smartwatch to take out the guesswork. walking at different times of the day If you can’t complete all your steps at once this is a great way to spread out activity and reduce sedentary time. Remember, accumulation and consistency will get you lasting results!
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