What's the Most Effective Workout?

HOW DO YOU WANT TO GET FIT?

FOR GAINING MUSCLE

STRENGTH TRAINING

We lose muscle mass as we age, and resistance training is one of the best ways to build it back up. Weight lifting can build muscle while strengthening bones and connective tissue.

FOR WEIGHT LOSS

HIGH-INTENSITY INTERVALS

Studies suggest that brief, repeated bouts of high-intensity exercise may help people, at least in the short term, lose some of the more worrisome types of body fat.

FOR YOUR MIND

WALKING

Mounting evidence suggests that a brisk walk can better your mind, possibly by stimulating the parts of your brain that are involved in memory and learning.

FOR ENDURANCE

CARDIO

Increase your stamina with regular aerobic training like running, cycling or swimming. If you can easily carry on a conversation during this exercise, you’re likely not working hard enough.

FOR FLEXIBILITY

YOGA OR PILATES

These stretching workouts are two of the most proven ways to increase flexibility and improve range of motion, even in older or sedentary adults. They’re good for relaxation too.

This appears in the July 06, 2015 issue of TIME.

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