A healthy person is anyone who has sound physical and mental health. According to the World Health Organization, being healthy does not only mean the absence of disease or any form of ailment, it is the state of overall wellbeing. One of the simplest and most straightforward ways to achieve good health is regular exercise.
Workouts or any form of physical activity is essential to a healthy lifestyle. Undoubtedly, the diet or the food we consume is vital to living a healthy life too, but staying active should not be neglected. We are all familiar with the fact that daily workout is a must for everyone to experience a healthy long life. The good news is there are so many different types of workouts to choose from. People perform different type of exercises for different reasons. There is one for every one of us and the most incredible thing about exercises is that each of them has numerous long-term and short-term benefits. Truth be told, the key to overall wellbeing and healthy lifestyle is a mix of different kinds of exercises. This blog post is about various forms of exercises and their benefits, which will take you closer to finding the right method for you.
Different Types of Workouts
Performing different types of exercises focus on different elements of physical and mental fitness. It not only provides variety in life and keeps you motivated but also ensures good health. Not all exercises can be performed in the same intensity. Each form of workout has its own technique and can be used for a wide variety of fitness goals. Nonetheless, exercise has proven to reduce depression, anxiety and make us happier. It allows us to burn fat and calories and maintain a healthy weight. Regular exercises ensure stronger muscles and bones and delays the aging process. It increases energy and metabolism levels. It cuts down the risk of various chronic disease, boosts the immune system, ensures good heart and brain health, relaxes the body, improves sleeping patterns and contributes to living a long and healthy life. Below is the list of various kinds of exercises to perform to stay fit and healthy.
1.Aerobic or cardio exercises:
Aerobic exercises are sometimes known as cardio exercises. These workouts involve physical movement that increases the heart rate to a level higher than the resting heart rate. As a result, the breathing rate increases, and so does the circulation and intake of the oxygen. This form of training has innumerable options to choose from.
Types of cardio or aerobic exercises: Aerobics, cycling, walking, brisk walking, running, hiking, swimming, skipping rope, dancing, skiing, jumping jacks and more are exercises that elevate the heart rate and encourage the usage of oxygen to fulfill the energy demands of the body during the workout.
Benefits of cardio exercises: Experts say that at least 45 minutes of moderate intensity cardio exercises daily are ideal to stay fit and lose weight. Besides keeping the extra pounds at bay, it enhances stamina, strengthens the heart, boosts mental health, increases confidence levels and improves immune systems. This form of exercises is perfect to keep yourself safe from viral ailments like the cold and flu. At the same time, it reduces the chances of health-damaging conditions like obesity, high blood pressure, diabetes, stroke, and cancer. Also, it helps maintain healthy blood pressure and sugar levels, prevents chronic conditions like arthritis and osteoporosis, and ensures healthy blood flow to all parts of the body.
2. Anaerobic exercises:
These are exercises that are very high impact and high intensity in nature. In contrast to the aerobic exercises, this training regime is not dependent on oxygen acquired by breathing. It exceeds the levels of oxygen supply and fulfills the demand by utilizing energy stored in the muscles. As compared to any aerobic exercise, anaerobic is performed for shorter durations and fewer repetitions. It is extremely intense, forcing the muscles to contract.
Types: The various types of anaerobic exercises include weightlifting, sprinting, high intensity and interval training, plyometrics, bodybuilding, eccentric training, and more.
Benefits: It is perfect for anyone struggling to build stronger and larger muscles. It improves the cardio-respiratory fitness and muscle endurance. It is an ideal form of workout to build muscle mass and muscle strength.
3. Strength or Resistance Training:
This is another popular form of workout that refers to exercises that use any form of resistance to enhance muscles strength, muscle mass, and By using various forms of resistance like free weights, weight machines, resistance bands or balls, and even your body weight, we force the muscles to fatigue and work harder. This form of exercise involves maximum effort in a short period of time. As a result, this training system builds muscle strength, muscle endurance and increases the size of the muscles.
Types: There are numerous forms of exercises that work on a particular muscle or muscle groups. There are leg extensions, lunges, squats for quadriceps, deadlifts, leg curls for hamstrings, calf raise for calves, bench press, dips, push-ups for chest and pectorals, rowing, chin-up, pull-up, seated row for lats and traps, headstand, lateral raise, shoulder press for shoulders, bicep curls for biceps, pushdown for triceps, ab exercises like crunches, sit-up and leg raise for abdominal muscles and obliques. Finally, there’s total body circuit training that requires lighter weights and makes the entire body workout in one session.
Benefits: Strength training makes your body stronger and fitter. It focuses on the accentuation of bone health and increasing the muscle mass. It keeps a check on the weight and improves balance.
4. Flexibility/Stretching Exercises:
Flexibility training or stretching exercises are performed to improve balance, posture, coordination and develop better body mechanics. It involves a range of motion, focusing on making the muscle and joints of the body work harder. During these motions, the muscles are flexed or stretched, which tones the muscles and improves muscle control, flexibility and speed. Sometimes, this form of workout is used for therapeutic purposes, rehabilitation, or recovery from injury.
Types: Stretching is the basic form of this training.
- Static stretching usually involves isometric movements like planks. During these movements, there is no visible change in the length of the muscle.
- Dynamic/bouncing: These movements are usually performed as a part of pre-workout warm-up that activates muscles for the vigorous Contrary to static stretching, these stretches need you to move as you stretch.
- Ballistic stretching: This is more intense than other forms of stretching and uses bouncing movements.
- Proprioceptive neuromuscular facilitation or PNF stretching is an advanced form of flexibility training that involves flexing and contracting the targeted muscle group at the same time. Repetitions and recovery time are essential components of this technique.
Benefits: Flexibility training is good for everyone and it has plenty of benefits to enjoy. It helps in relieving tension in the muscles and heals pains like a backache. As mentioned above, it improves balance, regulates hormones, reduces stress, improves cognitive functioning, induces healthy sleeping patterns, and relaxes the brain and muscles. Moreover, it is great for spiritual and emotional well-being. It improves digestion, cardiovascular health, and manages risks from chronic issues. Besides, it improves muscle strength and muscle coordination.
5. Playing Sports:
Playing any form of sports is not only a great way of entertainment but works as good as any form of above-mentioned fitness training techniques. There is badminton, basketball, cricket, squash, tennis, volleyball and many more to choose from. Each has its own rules and requires competitiveness. However, the common thing about all the sports is it requires active physical movement that supports overall body and mind fitness.
Benefits: Sports is the best form of fitness and entertainment. It improves agility, energy levels, heart health and reduces weight, hypertension, and cholesterol levels. It boosts the immune system, tones muscles, strengthens brain activity, uplifts mood and confidence and helps you develop a positive outlook and healthy self-esteem. Apart from health benefits, it helps you build good relationships, learn teamwork and how to achieve your goals.
This is a 5000 year old mind and body practice. It involves various physical poses (asanas), breathing techniques and forms of meditation. Over time, this form of physical, mental and spiritual fitness routine has gained popularity around the globe.
Types of Yoga: The various types of yoga are: Ashtanga yoga, Bikram yoga (hot yoga), Hatha yoga, Iyengar yoga, Jivamukti yoga, Power yoga, kundalini yoga, Kripalu yoga, Sivananda yoga and more. Each has its own technique but promotes one thing—overall wellbeing.
Benefits of yoga: No matter which form of yoga you practice, there is a whole plethora of benefits to enjoy. Like any other type of exercise, yoga improves muscle strength, tones it up, increases flexibility, improves respiration, enhances cardiovascular health, maintains a healthy metabolism, reduces weight, improves balance and prevents the risk of injury. Besides physical benefits, it has numerous mental benefits. It reduces stress, provides mental clarity, keeps a check on temperament, uplifts moods, relaxes the mind, improves sleep patterns, increases alertness, enhances memory, focus, concentration power, and other cognitive functioning.
It is one of the youngest forms of physical training that was developed in the early 20th century by a person named Joseph Pilates. The technique implements various controlled movements that increase flexibility, tones and builds the muscles and endurance. It works on various principles like breathing, control, centering, flow, postural alignment, precision, relaxation, and concentration.
Benefits: Pilates is a total body workout that focuses on major muscle groups and uses several toning exercises. It improves flexibility and a range of motions. It can be performed by anyone and everyone. Whether you are an athlete, or a senior, or someone recovering from physical injury, this form of exercise is adaptable for all. Also, it develops core strength and improves posture. It gives you a long and lean appearance, enhances the concentration levels and improves muscle coordination.
These are some of the most effective types of exercises that can be performed to stay fit and healthy. Incorporating at least one of them in your daily routine will benefit you in ways you can’t even imagine. Fitness is the doorway to living a happy and a longer life.