Move more often: 3 types of exercise you need to be healthy
Learn these 3 main types of exercise: balance training and stretching, aerobic activity and strength or resistance training.
Transcript
[MUSIC PLAYING] NARRATOR: In this video, we'll be discussing the three main types of exercise-- balance training and stretching, aerobic activity, strength
or resistance training. We'll define, give examples, and speak to some possible weekly goals for each of the three types of exercise.
Stretching prevents injury, and helps you move with more ease. Balance training keeps you steady on your feet,
and decreases the risk for falls. Let's look at some exercises for balance and stretching. Some examples of balance training
include Pilates, standing on one leg, tai chi, walking that requires balance like heel-to-toe,
and yoga. Some of these activities are perfect to do while you're watching TV. Experiment and see what you like best.
Remember to change it up every now and then to keep exercising fresh and fun. As you decide what goals you want
to achieve with exercising, be sure to ask your doctor what is reasonable and safe before starting them. Both balance training and stretching
can be done as part of a warm-up for another type of exercise. For balance training, try to do these exercises
two to three times per week. Perform light and moderate intensity and any duration. As you improve, increase frequency and duration.
For stretching, try to use static or dynamic stretches. Perform to the point of slight discomfort,
not to the point of pain. And hold the stretch for 10 to 30 seconds, and perform two to four repetitions.
Aerobic or cardio or cardiovascular exercise will work your heart and lungs. These types of exercises use large muscle groups
to raise your heart rate and make you breathe harder. Cardio also tends to lower your blood sugar.
When most people think about aerobic or cardio exercise, they think running or jogging. There are many different types of cardio
that you can do that may be more enjoyable or fun for you. Here are some different types of cardio that you may not have known about--
dancing, golfing-- no golf cart-- hiking, tennis, riding a bike, swimming or water aerobics,
and walking at a brisk pace. Any movement that is sustained and raises your heart rate can be an aerobic exercise.
Again, it's very important to speak with your doctor when considering goals for your aerobic exercise.
For aerobic or cardio training, try to follow this routine. Warm-up for five to 10 minutes with some stretching.
Perform the cardio for at least 10 minutes, with a goal of 30 minutes or more most days of the week.
Try to do at least two consecutive days without a break. As your stamina improves, increase the intensity, frequency, and duration a little at a time.
Cool down for three to 10 minutes with some slow walking. It's recommended that weekly goals for most adults
is either 150 total minutes each week of moderate to vigorous activity or 75 total minutes each week
of vigorous activity.
Strength training, sometimes called resistance training, are exercises that use resistance to cause muscles to contract, which helps build strength.
Strength training works all the major muscle groups-- legs, back, abdomen or core, chest, shoulders, and arms.
If you're thinking that you need to join a gym and start pumping weights seven days a week to get your strength training, it's simply not true.
Although lifting weights is probably the most common way to do strength training, there are other options that might work better for you.
Some examples are lifting household objects such as canned goods or water jugs, push-ups, pull-ups,
sit-ups, or basic squats, using stretch bands, using machine weights. Strength training can help you build stronger bones,
and may also help lower your blood sugar. As with our first two types of exercises, consult with your doctor before starting a strict training
regimen. For strength or resistance training, try to follow this routine. Warm-up for five to 10 minutes with some stretching.
Perform at least eight to 10 strength training activities, with one to three sets and 10 to 15 repetitions when
just starting your regimen. As you improve and get stronger, increase weight and reduce repetitions to eight to 10 repetitions.
Cool down for three to 10 minutes with some slow walking. By building muscle, you'll burn more fat.
Try to incorporate some strength training into your routine soon.
exercise fitness
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