 1. Aerobic Exercise.
Aerobic exercise increases the health and function of your heart, lungs and circulatory system. For highest effectiveness, aerobic exercise needs to be rhythmic, continuous and entail the large muscle groups, principally located in the lower part of your body. Walking, cycling, jogging, aerobic dance and stair climbing are examples of activities that use large muscle groups. Activities uniting upper and lower body movements such as cross-country skiing, rowing, and swimming can lead to even higher levels of aerobic capability.
2. Strength Training.
Strength training is the process of exercising with increasingly heavier resistance to build or retain muscle. If you perform regular strength exercise, you will lose up to one-half pound of muscle every year of life after age 25. Muscle is a very active tissue with high energy requirements, even when you are asleep; your muscles are responsible for over 25% of your calorie use. A boost in muscle tissue causes a related enhance in the number of calories your body will burn, yet at rest.
3. Flexibility.
Flexibility is an important element of an exercise program but it is often ignored. Stretching is significant for a number of reasons; enhances physical performance, decreases hazard of injury, increases blood supply and nutrients to the joints, increases neuromuscular co-ordination, reduces soreness, improves balance, decreases risk of low back pain, and reduces stress in muscles.
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