Three Different Types Of Exercises And Their Benefits

With so many different types of fitness equipment and opinions regarding training, you might have a hard time deciding which types of exercise are most beneficial. If you want to create an effective fitness regimen, there are three types of exercise to consider, each offering numerous benefits.

Aerobic Training

A balanced fitness program should include aerobic exercise. Also known as cardiovascular or endurance training, this type of exercise offers benefits such as increased blood flow, boost in HDL, or "good" cholesterol, levels, healthy blood pressure and body weight and an overall sense of well-being. Aerobic exercise can help you avoid diabetes, stroke, depression, heart attack and certain cancers. There are many aerobic activities from which to choose, including walking, running, swimming, dancing, cycling and rowing.

Resistance Training

While aerobic training offers many health benefits, it does little to tone your muscles. Resistance training, also known as strength or weight training, can reverse the decline in bone density, muscle mass and strength that occurs as you age. It can help you build muscle and burn fat while lowering your risk for heart disease. Strength-training equipment is versatile, including dumbbells, resistance bands or a simple object such as a jug filled with water or sand.

Flexibility Training

Flexibility training, also known as stretching, is an essential component of your fitness regimen. Through stretching, you can reduce muscle cramps, joint stiffness, injuries and stress. Stretching can also help increase your range of motion in your joints and muscles. There are many types of flexibility exercises to keep your interest. In addition to traditional static stretching, which can be performed alone or with a partner, there are alternative flexibility exercises such as yoga and tai chi.

Frequency and Timing

With aerobic training, you can reap some benefits in as little as 1 hour per week. However, 3 to 4 hours per week is best. A simple brisk walk for 3 or more hours weekly can reduce your risk of heart disease by 45 percent. For strength training, aim for 10 to 20 minutes, two or three days each week. Wait 48 hours between strength workouts to allow for muscle recovery. Perform stretching exercises for at least 10 minutes, three times a week. Check with your doctor before beginning any exercise program.