What goals do you have and what is the best form of exercise to achieve it?
Cardiovascular Endurance: Aerobic exercise a low to high intensity form of exercise that depends primarily on the aerobic energy process. “Aerobic” is defined as “relating to, involving, or requiring oxygen”, and refers to the use of oxygen to meet energy demands during exercise, also known as cardio. Cardiovascular endurance is a measure of how well you can do exercises that involve your whole body at moderate to high intensity for an extended time. This can make everyday tasks easier, like walking up the stairs at the train station. Examples of cardiovascular endurance exercises: dancing, walking, jogging, cycling, stairs.
Muscular Strength: The ability to exert a maximal force against an object. In other words how much weight someone can push, pull or lift. It is important to note that you need to be pushing maximal force for muscular strength. This is often done with higher weight and lower repetitions. Examples of exercises that develop muscular strength and power include resistance training, such as weightlifting, bodyweight exercises, and resistance band exercises.
Muscular endurance: Is the ability of a muscle to sustain repeated contractions against resistance for an extended period of time, this can be holding a position for a long time, or push, pull, or lift an object many times, over a small period of time. Higher repetitions and lower weight, but the intensity should be high no matter what repetitions you are completing. Any movement which would be repeating the same motions for an extended period of time. Swimming, running and cycling can elicit muscular endurance.
Flexibility: Flexibility is the movement through an unrestricted, pain free range of motion. The ability of a joint or series of joints to move through these positions, the level of flexibility is dependent for each individual. Popular stretching activities are yoga, pilates, tai chi and general stretching. You can also improve range of motions through some resistance training.
Body Composition: In physical fitness, body composition is used to describe the percentages of fat, bone, water, and muscle in human bodies. Because muscular tissue takes up less space in the body than fat tissue, body composition, as well as weight, determines leanness. You can improve it by decreasing body fat, increasing muscle or both. Any of these changes will lead to a decrease in your body fat percentage. Most people know that diet and exercise can affect body weight and body composition.
So there is a few options and alot of these forms of exercise will work best together. Whichever your goal may be, I highly recommend having resistance training and a form of cardiovascular training in your routine.
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