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Top 4 Types of Exercises You Should Know

Reveal the Secret of Making a Healthier Life Style

Exercise is the key towards good health. But we tend to limit ourselves to one or two types of activity. The health benefits of regular exercise and physical activity are hard to ignore. Everyone benefits from exercise, regardless of age, sex or physical ability. Due to endless health benefits, many people rush to gyms, yoga classes and other physical activities. But, there are 4 types of exercises that you should be aware of. Each type of exercise is important in its own way, and doing all four types is the way to maximize your fitness and prevent injury, experts say.

1.     Aerobic Exercise:

Aerobic exercise enhances and speeds up your heart rate and breathing that is essential for various body functions. Moreover, it also increases endurance and provide a relief to your heart and lungs. Many expert advices states that one should aim for 150 minutes per week of moderate-intensity activity. Aerobic Exercise includes marching in place, swimming, jogging, dancing, cycling and other.

                Marching in place:

Starting position: Stand straight with your feet together and arms at your sides.

Movement: Bend your elbows and move back and forth your arms as you lift your knees.

March in a variety of styles:

  • March in place.
  • March four steps forward, and then four steps back.
  • March in place with feet wide apart.
  • Alternate marching feet wide and together (out, out, in, in).

Tips and techniques:

  • Look straight ahead, and keep your abs tight.
  • Breathe comfortably, and don’t clench your fists.

2.     Strength training

Its fact that as soon as aging effects start to take place, we also start losing our muscle mass. Strength training exercise is the best way to bring that muscle strength back. Muscle strengthening makes you stronger and also helps in bone growth, lowers blood sugar, weight control, and reduces stress and pain in the lower back and joints.

Squat

Slowly bend your hips and knees, lowering your buttocks about eight inches, as if you’re sitting back into a chair. Let your arms swing forward to help you balance. Keep your back straight. Slowly return to the starting position. Repeat 8-12 times.

Tips and techniques:

  • Shift your weight into your heels.
  • Squeeze your buttocks as you stand to help you balance.

3.     Stretching:

To maintain flexibility of your body, Stretching is the best exercise. For youngsters, it’s quite easy to maintain their flexibility, but aging leads to a loss of flexibility in the muscles and tendons. So, by performing stretching exercise daily can make your body flexible enough to live healthily by increasing your range of motion and reduces pain and the risk for injury.

Single knee rotation

Relax your shoulders against the floor. Bend your left knee and place your left foot on your right thigh just above the knee. Tighten your abdominal muscles, then grasp your left knee with your right hand and gently pull it across your body toward your right side.

Tips and techniques:

  • Stretch to the point of mild tension, not pain.
  • Try to keep both shoulders flat on the floor.
  • To increase the stretch, look in the direction opposite to your knee.

4.     Balance Exercise:

Balance exercise is the art to live a healthy life by improving your balance that makes you feel steadier on your feet and helps prevent falls. It’s essential for everybody to perform this exercise as we get older, our systems that allow us to maintain balance, vision, inner ear, and our leg muscles and joints, tends to loss its ability to perform effectively and starts to break down.

Standing knee lift

Lift your left knee toward the ceiling as high as is comfortable or until your thigh is parallel to the floor. Hold, and then slowly lower your knee to the starting position.

Tips and techniques:

  • Keep your chest lifted and your shoulders down and back.
  • Lift your arms out to your sides to help you balance, if needed.
  • Tighten your abdominal muscles throughout.
  • Tighten the buttock of your standing leg for stability.
  • Breathe comfortably.

By following these common types of exercises, one can easily make himself fit and healthy to live life with more joy. However, the biggest challenge for any workout plan is the motivation. For that, the only motivation that can take you to the gym or workout field is that if you don’t what to be on handicap lines when you reach your 50’s then start your workout plan now.

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