Exercise and its types

 

Types of exercise

Most experts recommend engaging in a combination of each type of exercise for maximum benefit. 

Aerobic

By definition, aerobic means “requiring oxygen”. During aerobic exercise, the oxygen you inhale is carried to your muscles, providing them with the energy needed to perform. Commonly referred to as cardio exercise, aerobic exercise includes any type of physical activity that can be sustained for an extended period of time and uses large muscle groups.  Cycling, dancing, hiking, running at a moderate pace, swimming, and walking are all types of aerobic exercise.

Strength

Strength training, also commonly referred to as resistance or weight training, is a form of anaerobic exercise, a type of physical activity that involves the breakdown of glucose (sugar) for energy without the need for oxygen. Strength training aims to build and maintain muscle tissue through the use of bodyweight or external resistance, such as free weights or weight machines. Weight training can be used to strengthen major muscle groups, such as the legs, back, glutes, chest, shoulders, arms, and abdomen. 

Flexibility

Flexibility defines the range of motion of your joints and the mobility of your muscles. Having adequate flexibility is important not only for athletic performance but also for daily functional ability and injury prevention. 

The two most common types of stretching are static and dynamic stretching. Static stretching involves holding a stretch of a targeted muscle for a period of time. In contrast, dynamic stretching is characterized by active stretches that typically mimic an exercise about to be performed. Both types of stretching effectively increase flexibility and improve athletic performance. Dynamic stretching is generally recommended before engaging in physical activity to better warm-up muscles, whereas static stretching is typically done following a workout when muscles are more limber. 

Stability

Stability and balance exercises often involve slow, controlled movements that engage and strengthen core muscles, which include the muscles in your abdomen, back, and pelvis. Engaging these muscle groups through stability exercises benefits all age groups and can improve a person’s ability to carry out everyday activities, such as lifting heavy objects, climbing stairs, or standing up from a chair. This type of fitness is sometimes referred to as functional fitness. 

Weak core muscles may lead to instability, poor posture, and decreased athletic performance.  To strengthen core muscles and improve stability, regularly include exercises in your routine that engage multiple muscle groups. Examples include glute bridges, planks, and push-ups. Pilates is also a popular form of exercise for improving stability and core strength. Participating in exercises that challenge your balance, such as standing on one leg or walking backward, are also beneficial for improving balance and stability.