In addition to a healthy diet, regular exercise plays a major role in health and longevity. Different types of exercise provide unique health benefits and are thus needed for a well-balanced fitness program. Understanding the basic differences between each type of exercise allows you to create an optimal workout plan while reducing the risk of injury.
Aerobic Exercise
Aerobic exercise --- sometimes referred to as cardio --- is a form of exercise that involves continuous motion and exertion. It strengthens the heart and lungs while improving blood flow and oxygen delivery to tissues throughout the body. Examples of aerobic exercise include running, dance, basketball, bicycling and swimming.
According to MayoClinic.com, regular aerobic exercise helps control weight, enhances immunity, prevents disease and boosts healthy HDL cholesterol levels. As an extra bonus, cardio provides a natural mood boost by stimulating the production of mood-regulating neurotransmitters like serotonin. MayoClinic.com recommends 30 minutes of moderate-intensity aerobic exercise each day for optimal fitness.
Strength Training
Strength-training exercises use the force of resistance to strengthen and define muscles. Weight lifting is one of the well-known types of strength training, along with push-ups, pull-ups, abdominal crunches and squats.
Strength training is important for maintaining health and fitness, especially in older adults. The Centers for Disease Control and Prevention states that strength-training can help manage symptoms of chronic health conditions like arthritis, osteoporosis and obesity. Two to three days of strength training per week is sufficient for most healthy adults.
Flexibility
Stretching exercises improve flexibility, muscle tone and range of motion. Ballistic, static, dynamic and PNF, or proprioceptive neuromuscular facilitation, are the four basic types of stretches --- all of which use slightly different mechanisms to produce results.
Yoga --- an ancient type of stretching that uses postures known as asanas to enhance flexibility --- is popular around the world for its health effects. According to MayoClinic.com, yoga's benefits include improved fitness, weight loss and stress reduction. Other flexibility exercises include Pilates, martial arts and calisthenics. Simple stretches like toe-touches and side bends may be performed as warm-ups to help prevent injury before other types of workouts.
Safety Considerations
While vital for health and fitness, some exercises can be dangerous when performed improperly. Always put safety first by wearing the appropriate attire, maintaining proper form and warming up before strenuous workouts. If you have questions about your current level of fitness, a personal trainer or physician can help determine your capacity for exercise.
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