It’s commonly thought that there are two main types of exercise: cardiovascular (also known as endurance training or aerobic exercise) and strength training (also known as anaerobic exercise). However, there are, in fact, four main categories of exercise. In addition to endurance and strength training, there are balance and flexibility exercises. Each of these types of workouts offers different benefits for your health. As such, it’s important to undertake all four types.
First, let’s take a closer look at endurance exercise. These activities elevate your heart and breathing rates. Aerobic exercise is important for conditioning your heart and lungs, as well as keeping your blood sugar, body weight, cholesterol and blood pressure at healthy levels.
Some examples of aerobic exercise include the following:
- Rapid walking/hiking
- Running
- Stair climbing
- Swimming
- Dancing
- Cycling
Next, strength training exercises will condition your muscles while also supporting good balance. Incorporating strength training into your routine can help to stimulate new bone mass growth, support weight management and stabilize blood glucose levels. Some strength training exercises, such as lunges, squats and push-ups, rely on your body weight. Others rely on resistance from equipment, such as a weight machine or resistance band.
At the end of your strength training routine, you should feel some fatigue and soreness in the muscle group you were exercising. This is a sign that your workout is working.
Balance exercises are commonly recommended for senior adults; however, people of all ages can benefit from them. As you improve your balance, you’ll also boost your coordination, strength and body awareness. You can start with simple exercises, such as standing on one foot for as long as possible and walking a straight line from heel to toe.
You may also have access to workout classes that build better balance. These include yoga and tai chi.
The fourth type of essential exercise is stretching for improved flexibility. It’s best to warm up your muscles before stretching, such as by walking briskly for a few minutes. Then, stretch again after the main portion of your workout.
Try to stretch all your major muscle groups. When you do a static—or stationary—stretch, try to hold that pose for about 30 to 60 seconds. Don’t stretch so far that it hurts; stretching should never be painful.
