EXERCISE: A GUIDE TO THE DIFFERENT TYPES AND EXAMPLES.

Everyone agrees exercise is an important part of a healthy lifestyle and that incorporating exercise into your daily routine can help you live a fitter, healthier, and happier life. We all at a point in our lives made resolutions to start and stick to an exercise program to achieve our fitness goals and general wellbeing. However, with different types and forms of exercise all over, it can be confusing to know which ones are best for you to achieve your fitness goals.

Worry No More. We Got You! In this article, we will highlight the different types of exercises, their benefits, and examples.

1. Aerobic Exercise

Any form of physical activity you engage in that increases your heart rate and breathing rate is classified as Aerobic exercise, also known as Cardio exercise. The term "aerobic" means "with oxygen," and this means using oxygen to produce energy for sustained periods of time. Examples of activities classified as aerobic exercise include: Jogging or Running, Cycling, Swimming, Brisk walking, Skipping, Sweeping, Dancing, etc. Aerobic exercise has been shown to improve cardiovascular health, useful in weigh management, increases lung capacity and endurance, reduces anxiety and stress by releasing endorphins which boosts your mood amongst other benefits.

The American College of Sports Medicine {ACSM} recommends that adults aim for a minimum 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week.

2. Strength Training

Exercises with focus on building and improving muscular strength and endurance are classified under Strength Training, also known as Resistance Training. They can be done in a variety of ways, like using free weights, weight machines, resistance bands, or bodyweight exercises to target specific muscle groups. Strength training can be varied and adapted for people of all ages and fitness levels. Examples of Strength training include: Squats, Lunges, Pushups, Deadlifts, Pull-ups, Planks, Bench press, etc.

The benefits of strength training are numerous and include:

o Increased muscle strength and endurance

o Improved bone density and overall bone health

o Increased metabolism and calorie burning

o Improved posture and balance

o Reduced risk of injury

o Improved athletic performance

o Improved confidence and self-esteem

You should note that to achieve optimal results, one has to have a balanced and varied program that targets all major muscle groups.

3. Flexibility Training

Flexibility training, also known as Stretching, refer to exercises that focuses on improving the range of motion and mobility of the body's joints and muscles. Examples include yoga, Pilates, Tai Chi and static stretching. Flexibility training is important for overall physical fitness and can help improve posture, reduce the risk of injury, and increase athletic performance.

It is important to incorporate flexibility training into your overall fitness program.

It is recommended to stretch or perform flexibility exercises for at least 10-15 minutes a day, and to focus on all major muscle groups to achieve optimal results.

4. Balance Training

Balance training exercise as the name suggests helps to improve your balance and stability. They can help reduce your risk of falls, especially in older adults, and improve overall mobility and coordination. Balance training also improves posture, and enhance athletic performance. Some examples of Balance training include: Heel-to-toe walk, tandem stance, standing on one leg, etc.

There are other forms of exercises which are a hybrid of the four main types highlighted above, example, High Intensity Interval Training (HIIT).

When it comes to exercise, there are several options to choose from, each with their own unique benefits. The key is to find a blend of exercises (whether cardio, strength, flexibility or balance) that work best for you and your fitness goals. it's important to, per your fitness level, begin with simpler exercises and gradually progress to more challenging ones. We hope this piece has cleared your confusion and will help you make informed choices in your fitness journey.

Consult with a professional before starting any new exercise routine. Thank you.