4 Types of Exercises

When it comes to a workout program, people tend to stick within one or two realms of training. Most popular are cardio workouts and strength training, but what about the other areas? What about flexibility, balance, and coordination? There are many reasons these other areas might not be included in your exercise routine, but after reading this you will understand just how important they actually are for a physically fit body.

Cardio

Cardio is a catch-all term for any exercise that gets your heart pumping, and it’s a good place to start. “Any exercise that raises your heart rate to at least 60 percent of max for at least 20 minutes a day is considered cardio,” says Ted Lacerenza, a certified personal trainer based in New York City.

The exact amount of time you should spend depends on how old you are. For example, someone under 40 years old should do cardio for three to five hours a week, while someone over 40 should aim for four to six hours a week, advises Lacerenza. Routines vary from person to person, but cardio can mean biking, rock climbing, running on a treadmill or outside, playing tennis or basketball—basically any activity that elevates your heart rate.

The reason to exercise? Well, as we’ve said before: It makes you live longer and healthier. But there are other great reasons as well. Cardio helps you lose weight and/or build muscle mass. Plus it gives you more energy and improves self-esteem.

Strength Training

Strength training has traditionally been associated with weightlifting and bodybuilding, but it’s becoming far more popular as a way to improve athletic performance. And even if you’re not an athlete, strength training can still help you burn more calories, lose weight, and gain muscle definition.

Whether you’re an athlete or not, strength training can help you increase your muscle mass. According to the American College of Sports Medicine (ACSM), the average person who strength-trains will increase his or her lean muscle mass by about 2 pounds a month for every month he or she strength trains – and typically, the longer you train, the more lean muscle mass you’ll see. This is important because lean muscle mass is a good thing – it makes it easier to lose fat and easier to keep from regaining fat once you’ve lost it.

Strength training also increases the number of calories your body burns during everyday activities – even when you’re sleeping. In fact, according to ACSM’s calculations, for every pound of lean muscle that you have, your body burns an additional 15 calories a day. 

Flexibility or Stretching Movements

Stretching your body is one of the best things you can do to keep your body flexible and healthy. Whether it is for a sport, a job, or just to feel better in general, stretching will help you grow and keep your body in shape. It’s not only great for flexibility and health; it also makes your muscles more limber and easier to move. You can get so much out of exercising your muscles that you may want to do it every day. It’s best to stretch before you exercise because loose muscles are less likely to be injured than tight ones.

Stretching exercises are designed to improve the flexibility of each part of your body. But they are not just for flexibility; they also tone up your muscles and improve posture, which can help relieve back pain. When picking an exercise program, choose one that you enjoy so you will be more likely to stick with it. There are many different types of stretching exercises, but most fall into the following categories: static, dynamic, ballistic, passive, partner-assisted, and active isolated stretching.

Balance and Coordination

Balance exercises are an essential part of any training program for several reasons: proper function of all muscle groups depends on correct posture and alignment; they help to build coordination between brain and muscles; they strengthen many small support muscles that will help your body to bear more weight, make your power-to-weight ratio bigger and make you healthier.

Here are some exercises that will help you align your body and find balance. They also will help you coordinate the two sides of your body. First, stand on one foot with your eyes closed. Notice what happens to the contours of the room; which way is up; where do things come into focus? Now put both feet on the floor, and close your eyes again. Stand up straight and try to notice how the floor feels underfoot. Don’t forget to breathe. If you notice that you’ve been holding your breath, make sure to breathe out. Then notice how it feels when you hold each part of your body in different ways: relaxed, tense, loose, high up, down low.

Tense one part of your body — an arm or a leg or any other part — and notice how other parts move automatically in opposition to it: for example, if you tense your right arm, what happens to the left side of your chest? Tense all the muscles in one half of your body and then relax them; notice how that affects how the whole body feels.