Exercise Information
Exercise involves engaging in physical activity and increasing the heart rate beyond resting levels. It is an important part of preserving physical and mental health. Regular physical activity can improve your muscle strength and boost your endurance. Exercise delivers oxygen and nutrients to your tissues and helps your cardiovascular system work more efficiently. And when your heart and lung health improve, you have more energy to tackle your day. Exercise is divided into three broad categories:
Aerobic
Anaerobic
Agility training
AEROBIC: Aims to improve how the body uses oxygen. Aerobic exercise mostly uses large muscle groups.
Some Benefits:
Improves muscle strength in the lungs, heart, and whole body.
Lowers blood pressure.
Improves circulation and blood flow in the muscles.
Increases the red blood cell count to enhance oxygen transportation.
Improves quality of sleep.
Enhances stamina by increasing the body’s ability to store energy molecules, such as fats and carbohydrates, within muscle.
Some Exercise Examples:
Cardio machines
Cycling
Running
Swimming
Walking
Hiking
Aerobics classes
Dancing
Kickboxing.
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Anaerobic: Does not use oxygen for energy. The energy source here is the process in which Glucose is used by the muscle. That's a subject all by itself, but you get the gist. It's about building power, strength, and muscle mass.
Some Benefits:
Weight Management.
​Increasing muscle mass causes the body to burn more fat, even when resting. Muscle is the most efficient tissue for burning body fat.
Increases metabolism.
Improves your energy.
Increases bone strength and density.
Some Exercise Examples:
High-Intensity Interval Training (HIIT)
Weight lifting
Circuit training
Pilates
Yoga
Agility Training: Aims to improve a person’s ability to maintain control while speeding up, slowing down, and changing directions. People who take part in sports that heavily rely on positioning, coordination, speed, and balance need to engage in agility training regularly.
The following sports are examples of ones that require agility: Tennis, Football, Soccer, Wrestling, Basketball, Martial Arts, Boxing.
Some Exercise Examples:​
Two jumps forward, one jump back.
Squat out / hop in.
Single-leg forward hop.
Lateral lunge.
Side-step toe touch.
Skater with toe tap.
Plank jack.
As you see, the categories of exercise overlap! What does that mean for you? You don't have an excuse! Get to moving! I'm here, when you're ready!​
Bonus!
Stretching and flexibility:
Some exercises combine stretching, muscle conditioning, and balance training. A popular and effective example is Yoga. Yoga movements improve balance, flexibility, posture, and circulation.
The practice originated in India thousands of years ago and aims to unify the mind, body, and spirit. Someone looking to manage arthritis might need gentle stretches to improve mobility and function. Someone with depression, on the other hand, may need more emphasis on the relaxation and deep breathing elements of yoga.
Pilates is another stretching option that promotes flexibility and core strength. Tai chi is also an effective option for exercise that promotes calm stretching rather than intensity.