This article will introduce you to the types of exercise, the effect of each type, and its role in body fitness and health. Some examples of each class, then we will guide you on creating an exercise program that suits you and helps you achieve your strong, sexy, and healthy body.
There are three main types of exercise, classified according to their effect on the body and health:
– Cardiorespiratory (or cardio) exercises
– Strength training
– Flexibility exercises (or stretching exercises)
Now we will go into a simple detail for each of them:
1) cardiorespiratory (or cardio) exercises
Cardiorespiratory fitness reflects the level of heart and circulatory health; If you tire when performing some daily activities such as climbing stairs or carrying things, this is evidence of weakness in your cardiac fitness; The more significant your endurance is heart and lungs, the stronger your health.
Other benefits of cardiorespiratory fitness include:
We are reducing the chance of developing cardiovascular disease.
Reduces the chance of developing type 2 diabetes.
It reduces blood pressure.
It gives a sexy, beautiful, and harmonious body, enhancing a sense of self-confidence and self-acceptance.
Burns body fat, which is excellent for weight loss.
It reduces cholesterol.
Relieves insomnia and improves sleep.
Examples of aerobic exercise: running, jogging, swimming, dancing, cycling, brisk walking, climbing stairs or heights, and sports such as boxing, basketball, football, tennis, etc.
To get the best results from aerobic exercise, you should do it for 30 minutes or more and use most of the body’s large muscle groups.
2) Strength training
Also called resistance exercises, it builds muscle mass – size -, increases muscle strength, and improves bone density (when combined with an adequate amount of calcium and vitamin D), enabling the muscle to work more robust and for a more extended period without reaching fatigue or fatigue.
Other benefits of strength training include:
It helps in losing weight, as it increases the resting metabolism rate.
It promotes mental health and focus.
It strengthens the heart muscle tissue.
It improves the ability to restore balance and reduce the chances of falling and slipping, especially for the elderly.
Relieves symptoms of many diseases and chronic conditions such as arthritis, diabetes, obesity, osteoporosis, back pain, and depression.
Examples of strength (or resistance) exercises: carrying weights and push-ups; Pilates can be added to it, as it uses bodyweight in the performance of many activities.
3) flexibility exercises (or stretching)
Flexibility exercises improve joint mobility and increase the extent of their rotation, reduce muscle spasms, improve body posture, facilitate movement, relieve back pain, and reduce the chances of injuries and cramps when exercising to warm up before exercises and calm down after.
Conclusion: Physical activity gives great gifts and benefits for the body and physical, psychological, and mental health. To adopt an integrated fitness, you must include all three types of exercises: cardio, strength, and flexibility in your exercise program.
How can I build my training program?
Before you begin, make sure that it is safe for you to exercise – especially if you have a particular health condition.
People who have health risk factors such as diabetes, stress, obesity, a very sedentary lifestyle, joint problems, smoking, and a history of heart disease should take medical advice and a doctor’s advice before starting any exercise program they wish to implement.
Which type of exercise is best for you depends on several factors:
1- Your current level of physical fitness. A person with a sedentary lifestyle will start with a different level of exercise compared to someone with better physical fitness, so it is essential to know your current fitness level, the weights you can carry, the appropriate training period for you and put them as a starting point to start your training program.
2- Your goal of training. To get the best results from training, you should include all types of exercise in your program, but your dream of training determines which exercises you choose, and the frequency and intensity of each.
To burn body fat: Focus on moderate-intensity exercises. The longer the training duration, the more significant the contribution of lubricants to the energy burned in it, and aerobic exercises are excellent for helping you burn fat.
To burn more fat and calories, do alternating high-intensity exercises – if they suit your health condition – and this exercise tactic will not only help you burn fat. Still, it will also help you burn more calories even after finishing training (i.e., at rest) because it increases muscle mass and hence resting metabolism.