Four different types of exercise are important for total body fitness. Stretching exercises provide flexibility. Aerobic exercise trains your heart and lungs. Bodybuilding tones muscle and raises your metabolism, while calisthenics can be used to combine all of these abilities in a challenging workout. How much you emphasize each of these types of exercise depends on the state of your health and your fitness goals.
Calisthenics
Calisthenics are large-muscle exercises that use body weight instead of barbells. Calisthenics include jumping jacks, squat thrusts, push-ups, sit-ups and deep knee bends. Calisthenics will not lead to progressive increases in strength the way bodybuilding can, because there is no way to keep increasing resistance. Nevertheless, calisthenics are versatile--they can be used to tone muscle, increase muscular endurance, increase cardiovascular fitness and improve flexibility. Additionally, calisthenics can be performed almost anywhere, and most exercises require no special equipment. Light calisthenics make a good warm-up for other forms of exercise such as stretching.
Stretching
In addition to increasing flexibility, stretching exercises reduce stress, increase the range of motion around your joints and improve blood circulation, according to MayoClinic.com. Older people with weak bones may find that increased agility from stretching exercises prevents them from falling and breaking a bone. Stretching is also a good warm-up for an aerobics or bodybuilding workout. Focus stretching exercises on your calves, thighs, hips, lower back, neck and shoulders. Exercise lightly, and back off if you begin to feel pain.
Aerobic Exercise
Aerobic exercises use the oxygen that you breathe during your workout to burn fat for energy. Running, bicycling, dancing and sex can all be aerobic if they are performed vigorously enough to make you breathe harder. Aerobic exercise improves energy levels and stamina, encourages weight loss, reduces stress, helps you sleep better and lowers the risk of certain diseases such as diabetes and heart disease. The University of Wisconsin advises participating in aerobic exercise three times a week for at least 20 minutes per session.
Bodybuilding
Bodybuilding burns calories, tones muscles, strengthens bones, protects joints from injury, boosts stamina and sharpens mental focus, according to MayoClinic.com. Bodybuilding can also burn fat 24 hours a day by raising your resting metabolic rate. Women need not fear bulking up to unattractive proportions--very few women have enough testosterone in their systems to build this much muscle mass. Even men will not make dramatic size gains without a strict diet and exercise regimen with a daily workout schedule.
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