Marcus Goss

Title: Pros and Cons from Different types of exercise

General Purpose: To Inform the Audience
Specific Purpose: To inform my audience about the different types of exercise there is and the
benefits and cons that come with these difference types of exercise
Central Idea: I will tell the audience about CrossFit, HIIT, and Periodization Training
I. Introduction
A. Attention Getter: According to Realbuzz.com, one in ten parents think cola counts
as a fruit. According to a survey of family eating habits by food company Green Giant,
one in 10 parents in Britain believe that drinking cola counts towards their five
recommended portions of fruit and veggies (Seven Shocking Health Statistics). Also,
only six percent of Americans exercise for thirty minutes a day (Seven Shocking Health
Statistics).
B. Relevance: Exercise is important to you and everyone else because physical activity
can improve your health a tremendous amount and reduce the risk of developing several
diseases like Type II Diabetes.
C. Credibility: By being an Exercise Science major, I take several classes about exercise.
Also, I have conducted extensive research, so I have become quite knowledgeable in the
field of exercise.
D. Topic Revealing statement: Today, I will be informing you about the three different
types of exercise programs/ workouts.
E. Preview: Today, I will talk to you about three different types of exercise programs,
which are CrossFit, HIIT (High Intensity Interval Training), and Periodization training.

Transition: First, I would like to start off by taking about CrossFit

II: Body
A. What is CrossFit and what are the pros and cons to this exercise program?
1. CrossFit is a core strength and conditioning program that perform functional
movements that are at a constantly high intensity.

2. One of the biggest benefits of CrossFit is how effective it is at burning a high number
of calories in a short period of time. A typical workout lasts an average of 10 to 20
minutes, but your metabolic rate remains elevated long after the workout of the day is
over, so you'll keep blasting fat even when you're resting.
3. CrossFit is great for cardiovascular conditioning. Your heart rate remains elevated
throughout the entire workout, which increases your endurance.
4. CrossFit increases mobility joints. This is a result of the varied movements involved
in your workout of the day. You're not just doing simple bicep curls, but moving your
limbs in all different directions giving you more mobility in your joints and reducing the
risk of injury in your everyday life, but CrossFit does have cons.
5. CrossFit comes with frequent injuries. Herniated disc, which are refers to a problem
with one of the rubbery cushions (discs) between the individual bones (vertebrae) that
stack up to make your spine, and tendon ruptures are not uncommon.
6. CrossFit has challenging techniques in that it is derived from gymnastics and
Olympic weight lifting. It is important to have correct form when engaging in these
types of exercises. This can also lead to injuries as well.
7. According to vpxsports.com, a flaw with CrossFit is the idea that it is promoted as
the "end-all be-all" of training and could accomplish ANY goal no matter what that goal
may be. This is not true (CrossFit: The Good Versus the Bad).

Transition: Next, I will talk about HIIT, which is also known as high intensity
interval training.
B. What is HIIT and what are the positive and negative effects to this exercise program?
1. HIIT is an enhanced form of interval training of exercise strategy alternating periods
of short intense anaerobic exercise with less intense recovery periods, which is also
known as cardiovascular exercise that vary from 5 to 30 minutes.
2. HIIT has great positive outcomes. One is that you can achieve more progress in 15
minutes of HIIT 3 x per week than jogging on a treadmill for 1 hour.
3. HIIT is quick and you can do it anywhere.
4. Another pro to HIIT is that no equipment is necessary.
5. One con to HIIT is that with all sports and physical activities, there is a risk of injuries
such as joints, knees, ankles, hips and cardiovascular complaints.

6. If you suffer from a chronic disease, arthritis or diabetes, you should consult your
doctors first before attempting to do HIIT.
7. Another con to HIIT would be that there are a lot of unqualified instructors.

Transition: Furthermore, I will talk about Periodization training.

C. Again, you ask what periodization training is and what are the pros and cons to this
exercise program?
1. Periodization training is a form or resistance training that may be defined as strategic
implementation of specific training phases. These training phases are based upon
increasing and decreasing both volume and intensity.
2. One pro to this type of training is that you receive a rapid increase in both strength and
muscle mass.
3. Another pro is that Periodization training gives you a vivid outline of what you should
be doing every day, every week and every month in the gym.
4. Periodization training also gives you an increase in overall raw power.
5. One con with periodization training are that the main downfall of this training method
is that when you start to develop maximum hypotrophy, which is a degeneration of an
organ or tissue caused by a loss of cells, your strength and endurance will start to
descend.
6. Another bad thing about periodization is that it might not work for everybody.
Everybody has a unique body type so there's no perfect training regimen for everybody.

Transition: Now that I have told you about three different types of exercise, lets
review.
III. Conclusion
A. Today, I talked about three different types of exercise programs and also gave you
pros and cons to each.
1. I talked about CrossFit.
2. I talked about HIIT
3. I talked about Periodization Training.

B. Concluding Remarks: After talking to you all about exercise today, I hope that you all
will take on the challenge to become avid exercisers. If you dont have any motivation to
start, let me help you out. No matter how slow you go, you are still lapping everybody
on the couch (Healthy Inspiration).

Works Cited:
Seven Shocking Health Statistics. [Online] Available
https://www.realbuzz.com/articles/7-shocking-health-statistics/
CrossFit: The Good versus the Bad. [Online] Available
http://www.vpxsports.com/article-detail/industry-news/crossfit-the-good-versus-the-bad
Healthy Inspirations. [Online] Available
http://www.sparkpeople.com/resource/quotes_translation.asp?id=584