Physical activities and exercise enhance different elements of fitness depending on the type of activity. They may promote general wellness or enhance your athletic performance. Your fitness level and your fitness goals help determine activities and exercises that are appropriate for you. Range-of-motion limitations, diabetes, hypertension and other conditions may limit your ability to perform particular types of activity and exercise. See your doctor before participating in physical activity and exercise programs.
Balance
Balance activities and exercises improve your ability to relax and contract muscles along your spine, which helps you to maintain balance on unstable surfaces. Balance activities also help increase your confidence, prevent falls and improve coordination. You may balance on one foot while waiting in line or stand up and sit down without using your hands to incorporate balance activities throughout your day. Balance exercises may include standing on a balance board, closed grip push-ups with a medicine ball or windmill push-ups with a medicine ball.
Plyometrics
Plyometric exercises involve repeated stretching and contracting muscles to increase muscular power. Plyometric activities include vertical, long and hurdle jumping. Plyometrics also include clap push-ups, chest throws and twisting exercises. Athletes can use these exercises to improve performance and enhance power. You should have general endurance and strength training before starting a regimen that focuses on plyometrics because these exercises can subject your musculoskeletal system to higher than normal force.
Strength
Strength training helps build your muscular strength by encouraging lean muscle growth. Muscular strength activities include tug of war, powerlifting, weight training and gymnastics activities like iron cross. Resistance exercises like weightlifting can enhance muscular strength. According to the National Federation of Personal Trainers, you can build muscular strength with high-intensity and low-repetition weightlifting exercises. Strength-building resistance exercise regimens may be divided into three days. You may complete back and chest exercises on the first day; shoulders, biceps and triceps on the second day. Day three targets your quadriceps, hamstrings and trapezius.
Muscular Endurance
Your muscles perform contractions for extended periods of time during muscular endurance activities. Continuous tension endurance activities include mountain climbing and tug of war. Distance running and rowing activities are repetitive and dynamic forms of muscular endurance. Muscular endurance activities like football and handball consist of prolonged intense contractions with short rest periods. Muscular endurance exercises include high-repetition weightlifting and circuit training. Circuit routines include an upper-body pushing movement, upper-body pulling movement and leg pushing movement. A circuit workout consists of four to five circuits. Complete one circuit by performing 20 to 25 repetitions per movement without resting.
Cardiorespiratory Endurance
Your heart and lungs supply nutrients and oxygen to your muscles for extended periods of time during cardiorespiratory endurance activities. According to the National Federation of Personal Trainers, cardiorespiratory endurance is the first type of endurance you must develop to be physically fit. Cardiorespiratory endurance exercises include aerobic activities like walking, biking, running, jogging and swimming. These activities can help you burn fat to keep your weight under control. Condition your cardio endurance by performing aerobic exercise three to five days a week. Bring your heart rate to 60 to 70 percent of your maximum heart rate during these activities. Determine your maximum heart rate by subtracting your age from 220.
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