In a world full of new workout trends, it’s easy to feel unsure about which one to choose. The 3-2-8 method is a routine which has been getting attention lately for its balanced mix of strength training, cardio, and flexibility. But with so many options out there, you might wonder: Is this method really worth trying? We spoke to our expert Ishaan Arora, a Karnal-based Body Building India Certified Fitness Trainer, who explained this workout training and listed its pros and cons.
What Is the 3-2-8 Method?
The 3-2-8 method is a structured weekly workout plan designed to target different aspects of physical fitness. The numbers in the name represent the breakdown of the weekly workout routine:
- 3: Three strength-training sessions
- 2: Two cardio sessions
- 8: Eight stretching or mobility exercises (normally done after each workout session)
This method emphasises balance by incorporating different types of exercise into your weekly routine, aiming to create a well-rounded fitness regimen.
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Strength Training (3 Sessions)
“Strength training forms the core of the 3-2-8 method, with three sessions per week dedicated to building muscle and improving strength. The focus here is on compound movements like squats, deadlifts, bench presses, and rows, which target multiple muscle groups simultaneously,” said Arora. Due to the afterburn effect, this approach not only helps in muscle growth but also burns calories even after the workout.
Benefits Of Strength Training
- Muscle Development: Regular strength training helps muscle hypertrophy, leading to better muscle tone and strength.
- Bone Health: Weight-bearing exercises are excellent for improving bone density, and reducing the risk of osteoporosis.
- Metabolism Boost: Strength training boosts metabolism, aiding in weight management.
According to Harvard TH Chan, School Of Public Health, a recent meta-analysis found that people who do 30-60 minutes of muscle-strengthening exercises per week have a 10% to 20% lower risk of dying prematurely from all causes, including cancer and heart disease, compared to those who don't engage in strength training.
Effectiveness Of Strength Training
If you're aiming to build strength and muscle, three sessions a week is a good starting point. But it's important to keep in mind that how hard you push yourself and how you progress matters. “Beginners may struggle with three intense workouts weekly, while experienced athletes might need to vary or increase their routine to continue progressing,” added Arora.
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Cardio (2 Sessions)
Cardio is an essential component of the 3-2-8 method, with two sessions per week aimed at improving cardiovascular health and endurance. This can include anything from running and cycling to swimming or High-Intensity Interval Training (HIIT). The goal is to get your heart rate up, improve stamina, and burn calories.
Benefits Of Cardio
- Heart Health: Regular cardio strengthens the heart and improves circulation, lowering the risk of heart disease.
- Calorie Burn: Cardio exercises are effective for burning calories, making it easier to manage weight.
- Endurance: Incorporating cardio builds stamina and endurance, enhancing performance in other physical activities.
Effectiveness Of Cardio
In most cases, two cardio sessions per week are enough for people to maintain cardiovascular health. However, if your primary goal is weight loss or improving endurance, you may need to incorporate more frequent or longer cardio sessions into your routine.
Flexibility and Mobility (8 Exercises)
“The '8' in the 3-2-8 method refers to the eight flexibility or mobility exercises recommended each week. These exercises are typically performed after your main workout sessions and can include activities like yoga, Pilates, or targeted stretching routine,” said Arora.
Benefits Of Flexibility and Mobility Exercises
- Injury Prevention: Regular stretching improves flexibility and range of motion, reducing the risk of injury.
- Recovery: Mobility exercises help muscle recovery by reducing stiffness and soreness after workouts.
- Posture: Improved flexibility can lead to better posture and alignment, reducing the likelihood of chronic pain.
Effectiveness Flexibility and Mobility Exercises
Incorporating mobility and stretching exercises into your routine is crucial for overall fitness, especially if you engage in regular strength training and cardio. The focus on eight flexibility exercises ensures that you're giving attention to this often-overlooked aspect of fitness, which is essential for long-term health and performance.
The Pros and Cons of the 3-2-8 Method
Pros
- Balanced Approach: This workout program is well-rounded, with a combination of strength, cardio, and flexibility training.
- Customisable: The method can be adjusted based on individual fitness levels and goals, making it suitable for a wide range of people.
- Sustainable: With only five workout sessions per week, it's manageable for most people with busy schedules.
Cons
- May Lack Focus: While the method is balanced, it may not provide enough volume for those with specific goals, such as bodybuilding or endurance training.
- Progression Challenges: Beginners might struggle with the intensity of three strength-training sessions, while advanced athletes may need more variety to avoid plateaus.
[Disclaimer: This article contains information provided by an expert and is for informational purposes only. Hence, we advise you to consult your own professional if you are dealing with any health issues to avoid complications.]