There are so many exercises to choose from, and while they are beneficial in that they make us move and have healthy lives in movement, it is important to learn what purpose each type of exercise serves.
In general, there are 4 categories of exercises: aerobic exercise, strength training, balance exercise and flexibility. Some exercises can overlap into multiple categories, though everyone can benefit from performing all four types. What type of exercise is best for you depends on your goals.
What Is Aerobic Exercise?
Aerobic exercise is commonly referred to as “cardio”. Examples of Cardio exercises are running, swimming, dancing, and bike riding where the heart rate goes up. The recent most popular form of cardio is High-Intensity Interval Training or HITT workouts.
Interval training alternates between short bursts of high-intensity exercise with longer periods at a lower intensity. For example, if walking is your choice of cardio, you will walk at a faster pace for about 30 seconds, then walk at your normal pace for 60 seconds and continue to alternate. Interval training can be incorporated into any form of aerobic exercise. This method attracts many people because you can burn more calories while exercising for a shorter period. When interval training, the growth hormone secretion is increased which leads to more fat loss as one of its many benefits.
There are many health benefits to gain from aerobic exercise with heart health being the top. Cardio can help you lower blood pressure and maintain a balanced blood sugar while burning calories! Watch this video for what I suggest when it comes to aerobic exercise.
Different Types Of Strength Training
Let’s make it clear that strength training is not simply lifting heavy weights. There are many forms of strength training, some of which don’t require any equipment at all. Using the correct form when strength training is very important. It is very easy to hurt yourself using poor form or adding too much weight/resistance too soon. Strength training is great for maintaining bone health and strong muscles.
Keeping the form is the number one thing to keep in mind when doing all exercises. The following are the different types of strength training:
- Body weight exercises (ex. squats, side-plank). My favorite form of body weight strength training is DNS or Dynamic Neuromuscular Stabilization exercises. This is what I suggest to all my patients.
- Resistant band training (ex. side steps with a band around knees)
- Free weight lifting (ex. dumbbell curls)
- Weight machines (ex. leg press machine)
Remember that body weight exercises are best for perfecting form before potentially adding more load in order to prevent injury or compromising proper posture.
Balance Exercise
Good balance is important for everyone, across all ages. We take our ability to balance for granted. When I assess patients for Brain-based Neurology and Posture, I see the extent of this very fact which plays a huge role in what many times brings the patients to my office to begin with. We can improve our balance through a series of exercises that challenge our body’s ability to keep us balanced.
- Single Leg Stand: This is a great balance exercise, but maintaining the correct posture is the key. Make sure to tuck under and engage your lower abdominals. With practice, this can be done while brushing your teeth or brushing your hair every morning.
- Heel to Toe: In a straight line, you will walk forward and backward keeping the heel of one foot to the toes of the other foot. Remember to keep your head facing forward, not to be looking at your feet! If you cannot do this, try heel-to-toe standing still and holding this for about 30 seconds.
- Gaze Stabilization: This involves moving the head, while the eyes remain fixed on an object. It is easiest to write a capital letter on a sticky note and place it on a wall at eye level. Standing arm’s length away, keep your eyes locked on the letter while slowly moving your head right to left, then up and down.
If you know you have poor balance, practice with support close to you, and do not push yourself to the point of falling. Most balance exercises can be simplified by standing near a wall for additional support. Once you have mastered a balance exercise you can incorporate another factor to increase difficulty. With standing still heel to toe, for example, you can stand on a foam pad or even close your eyes. For gaze stabilization, you can stand on one leg and alternate or use a foam pad as well.
Flexibility Exercise
Exercises for flexibility is just another word for stretching exercises. There are many different types of stretching, each with its benefits. P.S. If you’re hypermobile, please use extra caution when stretching. You may even want to reconsider stretching altogether. Visit our website dedicated to dedicated to HyperMobility to learn more.
Different types of stretching include:
- Static Stretching is holding a pose in a position that is stretching a muscle or group of muscles. This pose is typically held for 30 minutes. The muscle being stretched should be challenged but not to the point of pain. This form of stretching can increase flexibility but is often misused as a warm-up in athletics which may result in injury.
- Dynamic Stretching consists of moving through a range of motion multiple times. Movements should always be slow and controlled. This form of stretching is a much better warm-up because it actually warms up the muscles to prepare for exercise.
- Ballistic Stretching is stretching that involves a quick bouncing or jerking movement. This form of stretching can easily result in injury and should not be done by most people.
- Proprioceptive Neuromuscular Facilitation (PNF) combines muscle contraction and relaxation through a range of motion to improve a joints active and passive range of motion. You want a professional to assist you through this form of stretching in order to prevent injury.
As with the other types of exercise, the form of stretches you choose should be based on your goals. If you are about to go for a run, you should do some dynamic stretching to properly warm up your muscles to prevent injury. If you are new to stretching and you want to increase your flexibility on your own, you may want to start with some static stretches. Remember, stretching should not cause you pain or discomfort.
What Type Of Exercise Is Right For Me?
Everyone can benefit from doing aerobic, strength, balance, and flexibility exercises. If you have a specific fitness goal, all four categories should have their own goal. When exercising always chooses to maintain proper posture and technique over speedy progression. It is the FORM that matters the most and wins over the number of reps, sets, and weights.
If you need guidance when it comes to form and moving functional to avoid pain and injury contact us and ask about scheduling your solution session.