Home Health Exercise Types of Exercise - Aerobics, Strength training, Streching, Balancing

Types of Exercise – Aerobics, Strength training, Streching, Balancing

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Exercise

 

So many Names! So many Types! Which exercise type is more beneficial? What suits me? How to start?🤷

These are all the questions we get, when planning to start Exercise. So, let’s break down them, right now!👍

Starting with the basic Questions..

What is Exercise?

Exercise is, Activating the body with movements, to get a fitter and healthier life.

This word “Exercise” is not a new one to us. We have been listening to it, since our childhood that, it is a key to a Good health and Wellness.

Yes, it is absolutely true.

Why do we start doing Exercise?

Majority  of us start exercising, when we face any Health issue, nothing wrong in doing so, and infact it’s an issue to be happy, that you are putting efforts to clear the health issue.

Few may start from the childhood without any clue and few may get forced to do.
Whatever the reason may be, starting the exercise is the best thing someone can do to themselves.

Our main Goals of exercise are to👇 :

  • Become healthy
  • Get Fit
  • Look good and
  • Prevent diseases

How to prepare your mind for an Exercise:

  • Notice the Need of it, in your life.
  • Consider the Benefits that you would get.
  • Rule out any Negative thoughts about it. (like, Anyway I’m gonna die one day, why this unnecessary struggle) because, if it is so, why are you even working? Studying?
    Don’t forget that, Life is all about what you make out of it.
  • Get Inspiration from the right ones, wrong examples always misguide you.

Myths :

  • Exercise is just for the Athletes or Body buliders❌
  • Only Obesed persons are supposed to do it❌
  • Lean or the fit persons don’t need it❌

Truth :

  • Exercise is something, which everyone on the earth is supposed to do. No Exceptions, No Excuses.
  • Every individual has a body, which has a tendency to wear and tear. It’s our Responsibility to keep it in our control and healthy.
  • The struggle kept on it, is never wasted, instead they turn into the Achievements🏆.

Now, let’s know what are all the types of exercise, and how they are done.

Types of Exercise:

Based on the movements, there are basically Four types. Let’s first know, what they are and later at the end I will definitely guide you in selecting the type that suits you.

  1. Aerobic exercise
  2. Strength training
  3. Streching
  4. Balancing

1. Aerobic exercise:

This is the Vigorous type of exercise, which includes the movements that raise heart rate. So called as Cardio.

Examples :

  • Jogging
  • Cycling
  • Brisk walking
  • Dancing
  • Swimming
  • Marching

What do they do:

  • Increase Heart rate and breath
  • Burn fat
  • Relax the blood vessels
  • Boost the mood
  • Lower Sugar levels
  • Increase heart circulation and endurance.
  • Increase Good cholesterol(HDL) and decrease the bad one(LDL)

When to choose it:

Everyone can opt for it, but it is must when you are:

  • Obese
  • Finding difficulty in climbing the stairs,
  • Have a hereditary of heart diseases and obesity.

Duration:

10-20 minutes of aerobic exercise is ideal. But you can modify according to you needs.
Going into the second type now.

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2. Strength training Exercise :

This can be called as Powerlifting or Muscle training or Weight lifting. Words like Gym, dumbbells, muscle, hypertrophy, pain, bodybuilding can define it.

Examples :

  • Push-ups
  • Squats
  • Lunges
  • Deadlifts
  • Planks
  • Chest press

What do they do :

  • Decrease the fat of specific part
  • Lift your confidence
  • Lower the sugar levels
  • Increase bone growth
  • Improve balance and posture
  • Reduce stress
  • Help you to lift heavy weights or groceries easily.

When to choose it:

Everybody needs it, not just men, woman should also include weight training into their routine. It is must for those who,

  • Are loosing Muscle mass with age
  • Need good muscular strength
  • Aspire for body building
  • Tone their body in a shape
  • Are obese

Duration:

Atleast 2-3 days of a week, must include weight training. 12reps (repetetions) for every training.

A gap of 48 hours is needed for the muscle to recover, so always keep a gap of 2 days between weight training sessions.

3. Streching Exercise:

This is nothing but increasing and maintaining the flexibility of the body. Our muscles and tendons get shortened by ageing and this comes to rescue.

Daily activities like wearing a shoe, bending forward will not bother, when you stretch it right.

Examples :

  • Cow pose or Bitilasan
  • Cat pose or Marjaryasan
  • Yogi squat or Malasan
  • Childpose or Balaasan

What do they do :

  • Relieve Muscular cramps
  • Reduce pains
  • Relax muscles
  • Prevent muscle damage
  • Increase range of motion of joints
  • Prevent Sprains and Strains
  • Improve quality of daily activities

When to choose it:

It must be included in every exercise plan, as it can never be complete with these. It is must for those who:

  • Get muscle sprains easily
  • Feel hard to perform daily activities
  • Can’t lift household weights
  • Suffer from frequent body pains

Duration :

Everyday or Atleast 3-4 times a week.


Super Tip: Never do stretches before weight trainings, as they relax the muscles and reduce the tension in them, which does not suit for weight training.
Always do stretches, after the workouts, as they relax.

 

4. Balance Exercise:

This is something, that increases the steadiness and balance and prevents falls.

Examples :

  • Single leg lifts
  • Sit to stand
  • High knees
  • Standing feet together and eyes closed
  • Walking heel to toe
  • Balanced, focused exercises

What do they do :

  • Maintain stability
  • Increase the balance
  • Prevent the falls
  • Get back the control

When to choose it:

These are mainly needed for, persons suffering with Neuropathy, Tingling, Numbness of feet or legs, Balance issues.

Duration :

For about 30mins and at least 3 times in a week.

Well, these are all the types and their benefits.
You should be left with some questions now.

To what type do Yoga, Zumba and Crossfit belong to? Yes, let’s know that too.

Other Forms of Exercises

 

1. Yoga:

Yoga is wonderful, because it is a combination of Stretching+Balancing+ Relaxation (which is only found here)

It can also be a curative to many health issues. There are disease specific Yoga Poses and Procedures. It suits to all the age groups and rectifies the lifestyle and mental health.

The Super point: Yoga includes a life saviour called the Pranayama, which is something you must never miss. At least spare 15mins for it day.

2. Zumba:

This includes Aerobic exercise and few Streches+ Entertainment.
Who doesn’t love dancing for the beats? You can surely have this fun, but plan it well. This should not be the only thing you do, include this 1-2 times in a week along with other types.

3. Crossfit:

This is a combination of both Aerobic (Cardio) + Strength training.
Rapid movements with Lunges, Jumps, Weight lifts etc come under Crossfit.

So, hope you got a clarity on the types of Exercise, their benefits and the whole information.

Check here, to know about Do’s and Don’ts of the Exercise

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