Step 5: Types of exercise

There are three major types of exercise, and each contributes something different to overall fitness. In general, a balanced program would include all three types.

• Cardiovascular training -- also called aerobic training, this type of exercise builds endurance by keeping the heart pumping for an extended period of time. It helps increase the pumping ability of your heart, relaxes blood vessels, improves cholesterol, strengthens bones, and helps you lose weight. Once you have worked up to it, shoot for 3 - 4 hours in your target zone per week, spread out through the week. Some aerobic exercise is considered "low to moderate impact," which most people in reasonably good health can perform -- examples include brisk walking, swimming, and climbing stairs. These can all be very beneficial, so it is not necessary to work up to "high-impact" aerobic activities like running, dance exercise, and tennis.

• Flexibility training -- these exercises help your muscles stretch farther in a given direction. Flexibility training helps prevent cramps, stiffness, and injuries, and can give you a wider range of motion. These exercises also emphasize proper breathing, balance, and alignment. Some forms of flexibility training, such as yoga and tai chi, include meditation and breathing techniques that can reduce stress.

• Weight training -- also called strength or resistance training, these exercises build up your muscles and help maintain bone density. Strength training involves performing repetitions ("reps") that move specific muscles in the same pattern repeatedly against a resisting force. Aim for 10 - 20 minutes of strength training 2 - 3 times per week. Consider finding a trained professional (like a physical therapist or a personal trainer) who can teach you how to use weights safely and effectively.

Watch an animation comparing weight training to jogging . Need Shockwave ?

A.D.A.M., Inc. is accredited by URAC, also known as the American Accreditation HealthCare Commission (www.urac.org). URAC's accreditation program is the first of its kind, requiring compliance with 53 standards of quality and accountability, verified by independent audit. A.D.A.M. is among the first to achieve this important distinction for online health information and services. Learn more about A.D.A.M.'s editorial process . A.D.A.M. is also a founding member of Hi-Ethics (www.hiethics.com) and subscribes to the principles of the Health on the Net Foundation (www.hon.ch).

The information provided herein should not be used during any medical emergency or for the diagnosis or treatment of any medical condition. A licensed medical professional should be consulted for diagnosis and treatment of any and all medical conditions. Call 911 for all medical emergencies. Links to other sites are provided for information only -- they do not constitute endorsements of those other sites. © 1997-2007 A.D.A.M., Inc. Any duplication or distribution of the information contained herein is strictly prohibited.