Your body type and shape are largely dependent on your genes. Body types can be classified into three main categories: ectomorph, mesomorph, and endomorph. If you are curious which sports are best for you, knowing your body type may become an important . . .
Different Types of Exercise
1. Aerobic (Endurance) Exercises
Aerobic exercises (also known as cardio) increase breathing and heart rate. Aerobic refers to the use of oxygen to meet energy demands during exercise. This type of exercise keeps your lungs, heart, and circulatory system healthy. Some of the benefits of aerobic exercise are improving overall fitness, reducing the risk of stroke, heart disease and diabetes, as well as helping you build endurance. In general, aerobic exercises are performed at a moderate level of intensity over a relatively long period of time. Examples of aerobic exercises include:
• Brisk walking
• Climbing the stairs
• Playing tennis
Aerobic exercise differs from anaerobic exercise (e.g., strength training) in the intensity and duration of muscular contractions involved, and by how energy is generated within the muscle. Anaerobic exercise is more ideal for promoting strength, speed and power, and for increasing muscle mass. Unlike aerobic exercises which are performed for longer periods of time, anaerobic exercises are done for a shorter duration.
2. Strength Exercises
Also known as strength training or resistance training, this type of exercise helps keep your bones and muscles strong. Strength exercises increase muscle mass, endurance, and strength. They also strengthen joints, increase bone density, and build good posture. This type of exercise helps you perform everyday activities like climbing stairs, carrying groceries, and activities that require lifting. Some examples of strength exercises include:
3. Flexibility Exercises
Flexibility exercises can help you maintain a wide range of motion. Some people may not pay too much attention to this type of exercise because they don’t see it as a “proper exercise” (i.e., doesn’t require too much effort). But in reality, flexibility exercises provide so many benefits. That is why you should include them in your fitness regimen. Aside from increasing the range of motion, this type of exercise supports spinal musculoskeletal health, improves mobility, releases tension, and reduces the risk of injury while doing other types of exercises. Some examples of flexibility exercise include:
4. Balance Exercises
Practicing and improving balance is particularly important for older people because it can strengthen the core and help prevent falls. Almost any activity which keeps you on your feet and moving can help you maintain good balance. But there are specific exercises designed to enhance balance and improve stability. Some examples of balance exercises are:
• Heel-to-toe walk
• Standing on one foot
• Tai Chi
The four different types of exercise are aerobic, strength, flexibility, and balance. Most people tend to focus on one type of exercise, thinking they’re doing enough. But it is important to note that each type is different. Mixing up exercises will reduce boredom and allow you to enjoy all the benefits associated with an active lifestyle.
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What is High Impact Exercise?
High impact exercises are those that move both your feet off the ground at the same time. Some examples include running, jumping, knee-highs, burpees, jumping jacks, and cross training. They produce faster results but are harder on the body. This type of exercise is ideal for people who are already working out for quite some time, fitness buffs, and athletes.
What is Low Impact Exercise?
Low impact exercises are those that leave at least one foot on the ground. Some examples include walking, yoga, Pilates, moderate weight training, and dancing. Because there is less impact, low impact exercises tend to be gentler on joints and muscles. This type of exercise is ideal for beginners and those who are recovering from an injury.
Some people consider exercises such as cycling, swimming, and water aerobics to be low impact as well. But to be more precise, these can be described as “no impact” because the body is supported during movement (by machine or water).
When to Do High Impact Exercises?
You can do high impact exercises if:
You want to lose weight quickly – High impact exercises require more energy. You will be able to burn more calories in a relatively short amount of time, so they are ideal for people who want to lose weight fast.
You want a tougher challenge – Generally speaking, high impact workouts tend to be more intense, so they are not the best choice for beginners. But, if your goal is to be in the best possible shape and you are not afraid to push hard to achieve it, high impact exercises are ideal for you.
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Benefits of Aerobic Exercise
1. Improves cardiovascular health
Aerobic exercise is recommended for people at risk for heart disease. This is because exercise strengthens the heart and helps it pump blood more efficiently throughout the body. Equally important, cardiovascular exercise can help lower blood pressure and keep arteries clear by raising good cholesterol (HDL) and lowering bad cholesterol (LDL) levels in the blood. If you are specifically looking to lower cholesterol and blood pressure, aim for 30-40 minutes of moderate to vigorous intensity aerobic exercise 3 to 4 times a week.
2. Reduces risk of certain health problems
Moving from a sedentary lifestyle to one which involves a moderate amount of exercise can lead to significant improvements in health. Aerobic exercise reduces the risk of certain conditions, including heart disease, high blood pressure, type 2 diabetes, stroke, metabolic syndrome, and some types of cancer. Low-impact aerobic exercise like swimming can increase fitness in people who have arthritis. Regular exercise even has the potential to increase your lifespan.
3. Helps regulate blood sugar
Regular physical activity helps lower blood sugar and regulate insulin levels, while also keeping body weight in check. One study done on people with type 2 diabetes shows that any form of physical movement, whether aerobic or anaerobic, may produce these effects.
4. Fitness and endurance
Regular aerobic exercise improves cardiovascular fitness by increasing a person’s capacity to use oxygen. The heart’s capacity to send blood to the muscles is increased. Eventually, you may be able to attain a lower resting heart rate as well as a lower heart rate for the same workout intensity. As you get fitter, some activities will become easier. You’ll also be able to do the activity for longer. This is known as endurance. You will notice that you have developed stamina for everyday activities, not just for exercise.
5. Weight control
Diet and exercise are the main components of a weight loss program. But aerobic exercise can help you lose weight and keep it off. Aerobic exercise burns calories. Regular sessions of 30 to 60 minutes of low to moderate intensity exercise is important if you want to shed pounds. Of course, cutting calories can help reduce the amount of exercise needed for you to lose weight.
6. Reduces chronic pain
If you experience chronic back pain, low-impact cardiovascular exercise like aqua aerobics or swimming may help restore muscle function. Exercise can also aid in weight loss, which can further reduce chronic pain by putting less stress on the body during normal activities.
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History of Pilates
Pilates was developed by Joseph Pilates from Germany. His father was a gymnast while his mother is a naturopath. During the first half of the 20th century, Pilates developed an exercise system to strengthen the mind and body. He believed that physical and mental health are interconnected.
The inspiration for his method came during World War I, while he was being held at an internment camp. For four years he developed his method there, working with his fellow internees.
His method was accompanied by a variety of equipment (or apparatus). The best-known apparatus is the Reformer. Eventually, Pilates designed others, such as the Cadillac, Wunda Chair, Spine Corrector, and Ladder Barrel. Each apparatus was designed to accelerate the process of stretching, body alignment, and strengthening.
What is Pilates?
Pilates moves may look simple, but they require a lot of control and precision. There is a strong emphasis on technique. You can do Pilates on a mat, either at home or in a class. Or you can go to a studio or gym that has special equipment and a trainer who can supervise you.
If you want to maintain good posture and strengthen your abdomen and pelvis, then this exercise may be good for you. In some ways it’s like yoga, but with a more intense core workout. Pilates works primarily on your core, which includes the abdominal area and the spinal area. Other areas of the body that are toned and strengthened through Pilates include the legs, upper thighs, and buttocks.
Similar to yoga, Pilates focuses on posture, balance, and flexibility. It also highlights the connection between the mind and body. You’ll be aware of your breathing as well as the way your body moves.
Health Benefits of Pilates
Pilates can help you achieve and maintain good posture. The exercises require your body to be always in alignment. This can be beneficial if you have lower back pain.
After the initial soreness, you will find that your muscles will become more toned. Because muscle tone can be lost with inactivity, this form of exercise is good for people who lead a sedentary lifestyle.
As we age, we tend to lose our flexibility. Pilates will help restore it, slowly but surely. After a while, you will be amazed at how more flexible your body has become.
Through the mind-body connection taught in Pilates, you’ll become more aware of how your body moves. Pilates not only improves physical balance through proper posture, but also promotes mind-body balance.
When doing Pilates, you’ll be totally focused and won’t be able to think about the stressors that weigh you down. You’ll concentrate on your breathing and the moves you’re making with your body. It is an effective way to relieve stress.
Pilates is NOT suitable for you if you have the following conditions:
- Unstable blood pressure
- Severe osteoporosis
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Finding Time to Exercise
1. Get up early
Regardless of your schedule and occupation, the fact remains that there are 24 hours in a day. Maybe all you have to do is use time differently. Try being an early bird. Get up early in the morning to fit in your workout. Sleep is super important, though, so make sure you always get enough sleep. If you are going to get up early, make sure you discipline yourself to go to bed early, too.
2. Turn off the TV
Every week, the average American spends 34 hours watching TV. Watching TV can be a big time consumer. You don’t have to miss your favorite TV shows and movies, though. Use time wisely and record your favorite shows and set a specific time to watch them. Avoid sitting on the couch or laying in bed all the time. And set aside a certain amount of time per day to exercise.
3. Have a workout partner
Working out with a family member, friend, or special someone can be a great motivating factor. You are more likely to make time for exercise if you know that someone is waiting for you. If you don’t show up, you’re letting not only yourself down, but your partner as well. Working out together can also help when one of you is feeling tired or down. The other can then help with motivation. You can also set fitness goals together, and help each other to attain them.
4. Combine exercise and transportation
Sometimes, we overlook the fact that getting from point A to point B can be a good opportunity to exercise. This is becoming a trend in some cities. Here are some things you can do:
- Bike or walk to work/school
- Bike to the supermarket/grocery store
- Walk or bike to the coffee shop
- Walk to your place of worship
- Walk over to a friend’s house
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A burpee works out almost every muscle group in your body — including the arms, legs, chest, and core muscles. A burpee increases your aerobic activity, burns calories, and also helps tone and strengthen muscles, but how do you do a basic burpee?
How to Do a Burpee
• Begin in a standing position. The feet should be shoulder-width apart.
• Lower the body into a squatting position, placing the hands on the floor.
• Kick the feet back so you are in a push-up position. Keep the hands firmly on the ground to support the body.
• Lower the chest and do a push-up.
• Bring the chest back up.
• Jump the feet back to the squatting position.
• Stand up and jump into the air while clapping the arms overhead.
Do 15 repetitions to complete one set. If you’re a beginner, try doing 5 burpees in a row instead.
Why Are Burpees an Effective Exercise?
Burpees get your body burning calories and can burn 50% more than regular exercises, as they are an intense multi-muscle workout. Burpees can also help speed up your overall metabolism, helping you continue to burn fat even once you have stopped the exercise for the day. Burpees also improve strength of muscles in your abs, chest, arms, quads, hamstrings and glutes.
Burpees do not require any specialized equipment and are great for conditioning and improving stamina and endurance. They can be used to help improve fitness for almost any other sport as well. You can do burpees to add intense, fast paced variety to your workout program.
How Can You Change Your Burpees So They Never Become Boring?
Try burpee knee jumps by including a knee up. You can add in a box jump on the jumping part of the exercise or add a standing pull up to the jumping up part of the exercise. Change the plank in to a side plank before placing both hands back on the ground for the next step of the exercise, alternate from side to side for a more challenging workout. Increase the tempo and speed of the exercise as you get fitter so that this exercise always remains a bit of an intensive, fast paced, challenging exercise.
What is a burpee without some added spice? Add in extras such as weights on the wrists and ankles or incorporate other additions to your burpees to make them more interesting and challenging for you. Get creative; this will help you improve strength, fitness and fat burning without becoming bored.
The Pros of Cycling
Cycling on a flat road is a moderate intensity cardio workout, and if you do hills or go faster than 10 mph, it counts as vigorous cardio. It is generally recommended to do 150 minutes of moderate or 75 minutes of vigorous cardio per week for health and to maintain your weight. You should also do weight training exercises to compliment the cycling to keep your bones and muscles strong.
You can cycle with friends competitively or spend some time with the family. Cycling is both suitable for children and for the older people, as it does not put stress on the joints such as the back, knees, hips, and ankles to the degree that most other exercises do. You can even join cycling clubs, which makes cycling safer and more social.
Fresh Air and Fighting Boredom
Cycling outdoors is usually refreshing and you get to breathe in the fresh air outside, as opposed to indoor air in a gym. There is also a change in scenery, which usually keeps people cycling for longer, as it is more enjoyable than running on a treadmill or cycling on a stationary bike.
Cheap and Environmentally Friendly Transportation
If you live in an area prone to traffic jams and need to go short distances, cycling allows you to move faster from one place to another and also reduces your carbon footprint from not using your car to travel.
The Cons of Cycling
Buying a bike, helmet and other riding equipment can be quite expensive to start off with. It also makes sense to get the right protective gear and cycling clothing if you plan to be doing it for a while, as it keeps you safer and more comfortable as well.
Sharing the Road with Vehicles
Mountain biking or off-road biking is probably the best type of cycling, but for most people cycling on the road is the most convenient way to cycle regularly. This means that you will have to share the road with taxis, buses, cars, trucks, motorcycles, and other vehicles. You may also have to deal with rude drivers who can make things difficult for you when cycling. One of the potential solutions is to cycle really early in the morning or on less trafficked roads. This is safer and also saves you from breathing in vehicle fumes and having to be extra vigilant.
Protection from Injury
When you bicycle, you may have a helmet for protection and a bell or horn to warn other road users, but you essentially have minimal protection from injury should you fall or be hit by a vehicle. This is another reason you have to be super vigilant as a cyclist, as you are likely to sustain a lot more injury than the person in the vehicle that may hit you.
You are Reliant on Mother
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Jogging vs Running
Jogging is characterized by bouncy movement, while running has a steady rhythm that involves faster arm swing and longer steps. When running, the ball of the foot should touch the ground first, not the heel. Although this also applies to jogging, a mistake while running is more likely to cause injury because the feet are striking the ground harder and more frequently.
• Effects on the Body
If you run, your feet will touch the ground more often compared to if you just jog. Normally, jogging is easy on the knees (assuming you have no known problems with your knees, bones, or joints). On the other hand, running can be hard on the knees, especially if you do it for long stretches or on uneven terrain. Be sure to wear a high quality pair of running shoes.
• Calorie Burning
When it comes to burning calories, running is much more effective than jogging. For example, if your weight is 154 pounds (70 kg) and you jog at a speed of 4.35 miles per hour for 30 minutes, you’ll burn approximately 206 calories. On the other hand, a person of the same weight who runs at a speed of 10 miles per hour for 30 minutes will burn 566 calories.
• Muscle Load/Intensity
Jogging and running are both aerobic exercises. They utilize oxygen and glucose to produce energy. But jogging differs from running when it comes to intensity. The former requires less effort from the muscles and lungs, while the latter requires a higher level of exertion and overall body fitness. The faster you move, the more muscles are activated. To illustrate, long-distance runners usually have slim bodies, while sprinters have more muscular physiques.
• Afterburn Effect
One benefit of more intense exercise is that it produces an afterburn effect. The more the body works (as it does during running), the more it depletes oxygen reserves. After you exercise, the body tries to restore oxygen levels. This requires energy and results in continued calorie burn up to 48 hours after you have stopped exercising.
Health Benefits of Jogging and Running
- Increases endurance and stamina
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Benefits of Regular Exercise
1. Helps You Achieve a Healthy Weight
Each time you exercise, you burn calories. The more intense the activity, the more calories you will burn. This makes exercise an effective means for weight management. Studies show that aerobic exercise and resistance training are effective in reducing body fat.
Visiting the gym or doing a home exercise program like FITin56 on a regular basis would be best, but if you can still get some benefits of exercise by being active throughout the day. For instance, you can take a walk early in the morning or try taking the stairs instead of riding the elevator of your office building.
2. Reduces the Risk of Chronic Diseases
Sedentary lifestyle and obesity are among the risk factors for developing chronic diseases such as type 2 diabetes, hypertension, and depression. In particular, too much belly fat is associated with an increased risk of having heart disease and type 2 diabetes.
By exercising regularly, you can improve insulin sensitivity, lower blood pressure, and boost cardiovascular fitness. Moreover, you’ll be able to raise HDL levels (good cholesterol) and decrease unhealthy triglycerides. This combination improves blood circulation and reduces the risk of heart disease.
3. Improves Mood
Need to release tension and stress from your body? Exercise stimulates certain chemicals and hormones called endorphins in the brain, making you feel more euphoric. Even a 30-minute brisk walk is enough to lift your spirits up. More importantly, engaging in exercise can also make you feel better about yourself, boosting your confidence and self-esteem.
4. Boosts Energy
Regular exercise can improve your muscle mass, strength, and endurance. Physical activity delivers oxygen and nutrients to the cells in the body and helps the cardiovascular system to function more efficiently. A healthy heart (and lungs) means you can become more productive and do more with your time.
5. Improves Sex Life
Did you know that regular exercise can help you enjoy physical intimacy more? Physical activity can boost sexual performance, sexual pleasure, and the frequency of sexual activity. Exercise tones muscles, enhances flexibility, and improves blood circulation, all of which can improve your sex life.
Exercise has been proven to boost sexual desire, function, and performance for both men and women. Regular exercise may enhance arousal for women, not just for women in their 20s or 30s, but for more mature women as well. When it comes to men, studies seem to suggest that those who exercise more had better sexual function scores. Furthermore, men who regularly exercise are less likely to experience erectile dysfunction.
6. Promotes Better Sleep
Another benefit of exercise is that it can help you sleep better. Not only will it help you get to sleep faster, it will also improve the quality of your sleep. Because energy was spent during exercise, it will stimulate the recuperative process of the body when you sleep. Body temperature increases during exercise. When you sleep, the corresponding drop in body temperature is believed to improve sleep quality.
Moreover, one study showed that 150 minutes of moderate to vigorous exercise per week can lead to a 65% improvement in the quality of sleep. Other studies on the impact of exercise on sleep have produced similar conclusions.
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