Train Smarter, Move Better: Unlock Your Full Potential with FIT.iQ

Exercise and physical activity have numerous effects on the body, influencing a wide range of physiological processes. Different forms of exercise, including aerobic, resistance, flexibility, and high-intensity interval training (HIIT), impact the body in diverse ways. So, how do you pick the right exercises for you and your goals? And, once you determine what type of exercise to participate in, do you even know how to do them? FIT.iQ offers more than just in-person training sessions to help you move with confidence—we also provide on-the-go personal training through a third-party app. Whether you prefer hands-on coaching or virtual guidance, you’ll have the tools to train smarter, feel your best, and make every move count! This article provides an outline of various forms of exercise and the benefits of each. At FIT.iQ, we tailor the workouts to fit your needs and goals, pulling in all forms of exercise mentioned below to provide a well-balanced, holistic approach to your health and fitness!

🏃Aerobic Exercise (Endurance Exercise)

Aerobic exercise is heart-healthy! These types of exercise include running, swimming, or cycling, primarily affecting the cardiovascular system and enhances overall endurance. Physiological effects include improved cardiovascular health, oxygen utilization, and metabolic health. 

🏋️ Resistance Training (Strength Training)

Resistance training, such as weight lifting or bodyweight exercises, focuses on building muscle mass and improving strength. Benefits of resistance training include muscular hypertrophy (growth), bone health, and increased metabolic rates. At FIT.iQ, we like to couple resistance training with cardiovascular exercises and program circuit-style workouts that offer the benefits of both resistance and cardiovascular training.

🧘Flexibility and Mobility Exercises

Flexibility exercises, including yoga and stretching, primarily focus on improving range of motion and flexibility in joints and muscles. Joint health and reduced injury risk are the primary benefits of this type of movement. Even those looking to maximally train for strength, flexibility and mobility help to enhance your lifting capabilities and range of motion - helping you to reach full depth squats for example! FIT.iQ incorporates flexibility and mobility into every workout to ensure you are moving optimally.

⏱️ High-Intensity Interval Training (HIIT)

HIIT involves alternating periods of intense activity with short recovery periods. It is known for its efficiency in improving cardiovascular fitness and fat loss. Similar to cardiovascular training, this type of exercise improves cardiovascular health, but is also an effective method for reducing body fat, particularly visceral fat which is a major risk factor for cardiovascular disease.

🤸Balance and Coordination Training

Exercises that focus on balance, such as tai chi, Pilates, and stability ball workouts, are essential for maintaining functional capacity, especially in older adults. FIT.iQ uses stability training in parallel with resistance training to improve balance and posture as well as reap the cognitive benefits of such training. Mind-body awareness is key throughout any type of exercise and this style of training ensures our clients are in-tune with their bodies.

💥 Conclusion 💥

Different forms of exercise exert a wide range of benefits on the body, from cardiovascular improvements and muscle development to enhancing flexibility and balance. The effects of exercise are well-documented in scientific literature and support the importance of incorporating a variety of exercise types into a balanced fitness regimen.

FIT.iQ offers more than just in-person training sessions to help you move with confidence—we provide a full-spectrum training experience tailored to your goals. Whether you thrive with hands-on coaching or prefer the flexibility of our third-party app, you’ll have access to expert-led guidance across multiple training styles:

✅ Strength Training – Build muscle, increase power, and boost metabolism with customized weightlifting and resistance exercises. 

✅ Cardio & Endurance – Improve heart health and stamina through structured aerobic workouts. 

✅ Mobility & Flexibility – Enhance movement efficiency, prevent injuries, and recover faster with guided stretching and mobility drills. 

✅ Functional Training – Master everyday movements and improve overall athleticism with bodyweight exercises, core stability work, and balance training. 

✅ Sports-Specific & Performance Training – Elevate your game with agility, speed, and power-focused drills designed for athletes of all levels.

No matter how you choose to train—whether in-person or through our app—you’ll feel your best, move with confidence, and know you’re making the right moves! 🚀💪

For further reading and exploration of the studies mentioned, you can access the respective journals or studies referenced above. 

Colberg, S. R., Sigal, R. J., Yardley, J. E., Riddell, M. C., Dunstan, D. W., & Burns, C. (2016). Physical activity/exercise and diabetes: A position statement of the American Diabetes Association. Diabetes Care, 39(11), 2065-2079.

Bemben, D. A., Bemben, M. G., & Knehans, A. W. (2000). Effects of resistance training on bone mineral density in older women. Journal of Strength and Conditioning Research, 14(4), 349-355.

Cramer, J. T., Bubb, L. J., & Haden, J. E. (2011). Effects of static stretching on muscle strength and power: A review of the literature. Journal of Strength and Conditioning 

Tremblay, A., Simoneau, J. A., & Bouchard, C. (1994). Impact of exercise intensity on body fatness and skeletal muscle metabolism. Metabolism, 43(7), 814-818.

Lan, C., Chen, S. Y., & Wang, R. Y. (2010). Tai chi chuan to improve muscle strength, flexibility, and balance in older adults: A review. Journal of Aging and Physical Activity, 18(3), 297-312.