Science E-Health magazine 1st edition February 2014 | Page 4

Different types of exercises

Exercise brings many benefits for adolescents, including increased energy, maintenance of a healthy
weight, and prevention of diseases in the future, such as osteoporosis and heart disease. There are three main
types of exercise: cardiovascular, resistance and flexibility. We will explain about them and the benefits they
bring to you and your body, so you can start doing them in order to get healthy.
Cardiovascular exercise:
It is any rhythmic activity performed continuously which gets your heart rate up. Some examples are walking,
running, aerobics, cycling, swimming and dancing. The benefits it brings include strengthening the heart and
lungs, increasing endurance and burning calories which helps you lose weight.
The recommended frequency and duration for this kind of exercise are: do moderately intense cardio 30 minutes
a day, 5 days a week (moderate means you can talk doing it), or do vigorous cardio 20 minutes a day, 3 days a
week (vigorous means you can't talk doing it).
Resistance exercise:
It consists in lifting weights. Some examples are using dumbbells, barbells, resistance bands, machines, etc. The
main benefits of this kind of exercise are the strengthening of the muscles, bones and connective tissue, the
building of lean muscle tissue which raises metabolism, and the reduction of body fat (as long as you're also
watching your calorie intake).
The recommended guidelines for this kind of exercise are: choose 8-10 exercises, targe ting the major muscle
groups (lower body, chest, back, shoulders, biceps, triceps and abs). For beginners, do one set of 8-16 reps of
each exercise to fatigue. More advanced exercisers can do 2-3 sets. Train each muscle group 2-3 nonconsecutive days a week. Work each exercise through its full range of motion.
Flexibility exercise:
It is an activity in which you stretch your body. Stretching can be done anytime throughout the day, but it's also
important to stretch after doing cardiovascular or resistance exercises. Some examples of this type of exercise
are Yoga or Pilates. The benefits include keeping you agile, helping you to relax and feeling good doing it.
The recommended guidelines for this kind of exercise are: stretch your muscles when they're warm (after your
warm up or after your workout). Do static stretches with a focus on tight areas such as the hamstrings and lower
back. Stretch a minimum of 2-3 days a week. Stretch within your range of motion, stretching shouldn't hurt. Hold
each stretch for about 15-30 seconds and do 2-4 reps of each stretch
As you can see, exercise is one of the few activities you can do which can improve every aspect of your
life, body and mind. If you, like many people, struggle to find the motivation to exercise regularly, think about
how exercising can improve your life. This information may be just what you need to take that first step to begin
to exercise regularly.

* Article References: 1, 4, 13, 15

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