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Studies show that more than 60% of women living in the U.S. do not engage in the recommended amount of physical activity. Most people think of exercise as strenuous, aerobic activities that make you sweat and breathe hard. However, aerobic activity is only one type of exercise. Experts recommend that you include four key types of exercise in your fitness routine for optimal results. Keep reading to learn more about these exercises.
Balance Exercise
If you want to improve your stability and body control ability, balance exercises will help you do exactly that. With age, balance tends to get worse. Therefore, balance exercises are beneficial to older adults, but can benefit people of all ages.
If you are considering balance exercises, you can choose from a variety of classes such as yoga, tai chi, and pilates. A study conducted in 2015 revealed that three to six balance training sessions per week are highly effective in improving balance.
Aerobic Exercise
There are a variety of classes you can take that involve aerobic exercise. Aerobic exercises reduce the risk of heart disease, high blood pressure, and type 2 diabetes.
The U.S. Department of Health and Human Services recommends at least 150 minutes of moderate physical activity such as walking every week. If you choose to do a vigorous types of aerobic exercise like running, you can reduce the time from 150 minutes per week to 75 minutes.
Strength Exercise
Weightlifting, crunches, and push-ups are some of the main examples of strength exercises. By doing these exercises, you work your muscles using resistance. Strength exercises build muscle and are crucial in weight loss.
You can choose from a variety of classes when doing strength training. You can lift weights, use resistance bands, work at weight machines at a gym, or use your body weight as resistance. It's important to note that strength training requires you to have correct body position and form. A poor technique when doing strength exercises will lead to injury.
To get the most out of your strength training exercises, it is advisable to work with a personal trainer. A good personal trainer will help overcome obstacles and work with you toward new heights of fitness. A fitness trainer will also guide you on the correct form and body position while doing the exercises, reducing the risk of injury.
Flexibility Exercise
Flexibility exercises help stretch your muscles and further improve the range of motion of your joints. Static stretching is a type of flexibility exercise that stretches your muscles without movement.
Experts recommend stretching as part of all types of workouts. Remember, if you feel a sharp pain when stretching, you are overstretching. Proper stretching will give your muscles a mild pull, not sharp pain.
Final Word
Try to combine the above four types of exercises for the best results. However, seek professional guidance when choosing exercises from a variety of classes available. If you are looking for a fitness center that will help you achieve your goals, contact us today.
