There are three basic kinds of exercise, and each has its own unique effect on the body. A good fitness regimen should include components of all three.
huffingtonpost.com
1. Aerobic Exercise
Popularly dubbed ‘cardio’, aerobic exercise is repetitive, rigorous, rhythmic, and involves the large muscles (like the arms and thighs). Aerobic translates as ‘with oxygen’; therefore, this form works the circulatory system, increasing blood flow to the heart (and thereby oxygen flow) and improves cardiovascular fitness.
blitz45fitness.com
Aerobic exercises are designed to make you breathe hard. During the process, you burn carbohydrate and stored fats. The goal here is to reach and maintain your Target Heart Range – the optimal range of heart beats when exercising.
Examples of Aerobic Exercise
- Walking
- Jogging
- Cycling
- Jumping rope
- Swimming
- Kickboxing
- Using the treadmill
Health Benefits of Aerobic Exercise
- Increases the efficiency of respiration
- Improves blood volume, distribution, and delivery to muscles
- Improves cardiovascular efficiency
- Increases the stroke volume, or the amount of blood pumped from the ventricle during each contraction of the heart
- Increases cardiac output, or the volume of blood pumped by the heart each minute
- Decreases resting heart rate
- Improves the condition and efficiency of breathing muscles
- Improves the efficiency of movement
- Improves the body’s ability to use fat as an energy source
- Improves body composition by decreasing body fat
- Strengthens muscles
- Strengthens ligaments, tendons and bones
- Helps decrease the risk of developing coronary artery disease, cancer and diabetes
- Helps decrease anxiety and stress
- Helps you feel better overall
2. Resistance Exercise
Resistance training (also called strength training or weight training) is the use of resistance to muscular contraction to build the strength, anaerobic endurance and size of skeletal muscles.
holdstrong.de
Resistance training is based on the principle that muscles of the body will work to overcome a resistance force when they are required to do so. When you do resistance training repeatedly and consistently, your muscles become stronger.
A well-rounded fitness program includes strength training to improve joint function, bone density, muscle, tendon and ligament strength, as well as aerobic exercise to improve your heart and lung fitness, flexibility and balance exercises. Australia’s physical activity and sedentary behaviour guidelines recommend that adults do muscle strengthening activities on at least two days each week.
Vary your progressive resistance training program every six to eight weeks to maintain improvement. Variables that can impact on your results include:
- sets
- repetitions
- exercises undertaken
- intensity (weights used)
- frequency of sessions
- rest between sets.
If you vary your resistance training program through the number of repetitions and sets performed, exercises undertaken and weights used, you will maintain any strength gains you make.
Examples of resistance training
There are many ways you can strengthen your muscles, whether at home or the gym. Different types of resistance training include:
- free weights – classic strength training tools such as dumbbells, barbells and kettlebells
- medicine balls or sand bags – weighted balls or bags
- weight machines – devices that have adjustable seats with handles attached either to weights or hydraulics
- resistance bands – like giant rubber bands – these provide resistance when stretched. They are portable and can be adapted to most workouts. The bands provide continuous resistance throughout a movement
- suspension equipment – a training tool that uses gravity and the user’s body weight to complete various exercises
- your own body weight – can be used for squats, push-ups and chin-ups. Using your own body weight is convenient, especially when travelling or at work.
Health benefits of Resistance Training
Physical and mental health benefits that can be achieved through resistance training include:
- improved muscle strength and tone – to protect your joints from injury
- maintaining flexibility and balance, which can help you remain independent as you age
- weight management and increased muscle-to-fat ratio – as you gain muscle, your body burns more kilo joules when at rest
- may help reduce or prevent cognitive decline in older people
- greater stamina – as you grow stronger, you won’t get tired as easily
- prevention or control of chronic conditions such as diabetes, heart disease, arthritis, back pain, depression and obesity
- pain management
- improved mobility and balance
- improved posture
- decreased risk of injury
- increased bone density and strength and reduced risk of osteoporosis
- improved sense of well being – resistance training may boost your self-confidence, improve your body image and your mood
- improved sleep and avoidance of insomnia
- increased self-esteem
- enhanced performance of everyday tasks
3. Flexibility Training
Stretching is a form of physical exercise in which a specific muscle or tendon is deliberately flexed or stretched in order to improve the muscle’s felt elasticity and achieve comfortable muscle tone. The result is a feeling of increased muscle control, flexibility, and range of motion.
images-free.net
Flexibility (stretching) exercises form an important part of good workout programmed but which, unfortunately, is often ignored. It keeps the body flexible, relaxes muscles and protects from physical injury. Stretching before and after an intense workout also cuts chances of any physical soreness.
Yoga is among the best stretching exercises known to man. Additionally, it keeps the stress levels down and makes your body supple. Stretching routines are complementary to cardio and strength training in a fitness regimen.
Examples of Stretching Exercise
- Hurdler’s Stretch
- Plow Stretch
- Shoulder Stand
- Hero
- Quad Stretch
- Cat Stretch
- Head Tilt
- Back Extension
Benefits of Stretching for the Body
- Flexibility
Stretching improves flexibility. The more you stretch, the more you move your muscles, and the more flexible you become. Over time, stretching will become easier for your body which results in improved flexibility. - Posture
Stretching is also beneficial to improve your posture. Poor posture—a common and increasing problem—can easily be reversed and healed with daily stretching. Because stretching strengthens your muscles and encourages proper alignment, your body posture will be less slouched and more vertical. - Injury Prevention
The more you prepare your muscles for any exercising movement, the more your likelihood of injury is decreased. When your muscles are warm and stretched, movement becomes easier and more fluid-like which helps with injury prevention. - Increased Nutrients and Reduced Soreness
Most people know that stretching increases blood supply, but they do not realize that it also increases nutrient supply to muscles. Because stretching allows blood to flow through your body, the nutrients in the blood are being carried and spread out all throughout your body as well. An increased blood and nutrient supply also helps reduce soreness. - Benefits of Stretching for the Mind
Calmed Mind
Stretching provides your mind with a mental break. It allows you to recharge and refresh the blood flow throughout your body, resulting in a calmer and more peaceful mindset. - Release Tension
Many individuals carry stress in their muscles. When feeling overwhelmed, muscles tighten acting as a defensive strategy. The more you stretch, the less tense muscles will be. Stretching is a very effective form of stress management. - Increase Energy
Because stretching allows for an increased blood and nutrient flow throughout the body, not only will you feel refreshed, but also your energy levels will be increased resulting in an improved sense of invigoration.
References:
https://shcs.ucdavis.edu/blog/archive/healthy-habits/why-stretching-extremely-important
https://www.medindia.net/patients/lifestyleandwellness/exercise-and-fitness-classification.htm
Sources:
Stretching Essentials- Mayo Clinic
Wikipedia
-Rheza Maureen Hidalgo (Blogger)
P.E. & Health 101 Development Team
P.E. and Health 101 