Exercise plays a key role to keep you fit and healthy. A 30-60 minutes of physical exercise per day, is crucial part of weight loss program. However when you think about exercise, you always imagine the ones that breathe hard and sweat a lot, such as running or biking. Surprisingly there are couple of other physical activities which are really useful to boost your fitness.
Aerobic Exercise includes running or jogging, brisk walking, swimming, dancing, playing sports such as tennis, soccer or basketball etc. These all activities work on your cardiovascular system, increases heart rate and make you breathe hard. Overall it improves efficiency of heart, lung and circulatory system. This also helps to increase level of “Good” cholesterol and lowers level of “Bad” cholesterol which ultimately prevent blockages in heart.
Strength Exercise also known as Resistance Training. It works on your muscles by using dumbbell or your own body weight. This helps to increase lean muscle mass which is more important for weight loss because lean muscle burns more calories as compare to other muscles. These includes below activities:
- Lifting weights
- Using resistance bands
- Using your body weight for resistance, by doing push-ups, pull-ups, crunches, leg squats or push-ups against a wall
- Using weight machines at a gym
Balance Exercise helps to boost your ability to control and stabilize your body’s position. This type is more useful for elderly peoples because as you grow older, balance gets worsen. However this exercise is also beneficial to any age group specially who have lost or gain weight or those who become pregnant. This includes below activities:
- Shifting your weight from side to side
- Standing on one foot
- Walking heel to toe
- Using a balance board or stability ball
- Doing tai chi, yoga or Pilates
Flexibility Exercise works on your muscles and may help to improve the flexibility which is important for day to day activity. It also reduces risk of muscle injury, for example if a muscle on one side of your body is tighter than other side, it might lead to asymmetry that can increase chances of having muscle injury. With flexible exercise this can be prevented. It also reduces Lactic Acid production in muscle which creates burning sensation in muscles.
Combining These 4 Exercises:
All 4 exercises are important on its own ways and combining these all will help to maximize your fitness and prevent injury. But it doesn’t mean that you have do four separate workout every day. You can combine with each other in such a way that your exercise program should have balance of these four exercises.