Four Essential Forms of Exercise
It is important to get proper exercise in your life. Be sure to not only exercise at least 3-5 times per week for approximately 30-45 minutes, which can be broken down into smaller time periods, like 10 minutes at a time, but also make sure you engage in a variety of exercises.
There are four main categories of exercise that will help to keep you feeling your best. Your body, your energy levels, and your health will all great benefit, when you take time to move your body keeping the following types of exercise in mind:
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Aerobic Conditioning – (Optimal health: 5 times a week for 30-45 minutes)
This is cardiovascular exercise and it is one of the most important forms of exercise. It includes running, walking, exercise machines and any other form of activity that involves cardio pulmonary work.
This form of exercise brings more oxygen to the brain and tissues improving one’s mood and alertness. It is a healing tonic for the arteries, heart, breathing function, and lungs.
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Strength Training – (Optimal health: 2-3 times a week)
This form of exercise is important for the function and health of your muscles. With strength training you repeat exercise until your muscles are fatigued. This exercise promotes the natural muscle breakdown and repair that is necessary for proper muscle health.
It is an exercise that is easy to incorporate in your life by picking things up regularly. Studies suggest that if you do not get proper strength training you can lose up to 40% of muscle mass by the age of 80 which will be replaced by fat making you weaker and more prone to falls. Do not let this happen to you!
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Flexibility Training – (Optimal health: regularly; at least 3-5 times a week)
This form of exercise is necessary for the health of your joints and can help prevent injury. It is especially crucial for people who are in one position most of the day (i.e. if you sit at a desk all day long).
It is a natural form of exercise that we can gain pleasure from as well. Look to dogs and cats and see how they regularly stretch throughout the day. We can learn much from them. Different forms of stretching:
Passive Stretching – having someone put your body in a certain position and then apply pressure on that area.
Yoga – specifically Hatha yoga, which promotes a quieting of the mind as well to help you reach a meditative state of mind.
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Balance Training – (Optimal health: regularly; at least 3-5 times a week)
This form of exercise is important to reduce possibility of injury. It also, metaphorically teaches us how to live balanced in life. This include:
Tai Chi (Chinese Shadow Boxing) – is an exercise that is fun and graceful.
Yoga.
Martial Arts – is a form of exercise that teaches you how to overcome your opponent by getting them off balance. It is very popular with children.
So get your bodies moving! Only you can control the health, well being and longevity of your life! You CAN do it!
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Liked it
Brandi Joyce | Aug 20, 2007 | Reply
Great, informative article. Thanks!
Lucy Lockett | Aug 25, 2007 | Reply
I have been thinking about Tai Chi, to improve my balance!
Liane Schmidt | Sep 3, 2007 | Reply
Dear Brandi,
Thank you so very kindly.
Best wishes.
Sincerely,
-Liane Schmidt.
Liane Schmidt | Sep 3, 2007 | Reply
Dear Lucy,
Thank you so kindly for your comment. That’s wonderful to hear. Tai Chi is an excellent exercise that will help improve your life. It is an exercise designed to promote your health and longevity. They are made up of slow motion routines that are typically practiced in a group of people. I am sure you will love it.
Best wishes.
Sincerely,
-Liane Schmidt.
Judy Sheldon | Nov 6, 2007 | Reply
You write such informative pieces. Thank you.
Liane Schmidt | Oct 24, 2008 | Reply
Dear Judy,
Your comment is truly appreciated!
Blessings.
Sincerely,
-Liane Schmidt.
Lady Roots | Apr 9, 2009 | Reply
Sistren Liane,
Peaceful greetings from Jamaica. Before I broke my ankle several months ago I was diligent about the first two, aerobic and strength training. Now that I am in recovery after the surgery, I am learning about the importance of the other two, flexibility and balance.
This well-written article came at the perfect time for me!
Bless Up,
Lady Roots
Deep Blue | Jun 7, 2009 | Reply
Exercise is an obligation to be alive. thanks for sharing.
Ros Fishman | Jul 28, 2009 | Reply
Hi Liane,
I’ve just stumbled across your page and found it both very well written (easy to understand), and totally confusing at the same time.
I’m the first to admit I’m a total newb when it comes to exercise, but if I understand you correctly, I should be exercising 13-18 times a week! That’s about three times a day! And on some days I’m meant to be doing all four types of exercise!
Who on this Earth has that sort of time spare to sweat themselves stupid?
Thanks
Liane Schmidt | Jul 29, 2009 | Reply
I think I need to clarify that some of the exercise are intertwined. While you are strength training – - it can be coupled with aerobic exercise. Running with dumb bells for example. Or while you are doing Yoga you are also incorporating flexibility training and strength training – -
Hope that helps to clarify things.
Blessings.
Sincerely,
-Liane Schmidt.