5 Best Types Of Physical Exercises That Can Improve Your Health And Fitness (Jiya Hamza)

When it comes to physical exercise, many of us thought about the heavy workload to do for it. Conversely, exercise keeps us healthy and mentally fit, and strong that we can perform our daily activities easily. Do you think physical exercise plays a significant role in your life to keep yourself healthy and fit? 

Physical Exercise Keeps You Healthy And Strong

My opinion is about this question would be yes, because the human body is just like a machine, we need to repair our body parts to run through the whole life circumstances actively. Although, the importance of physical workouts in our life is the main concern as you are trying to soothe your boring life to keep yourself physically fit and energetic.  

Moreover, physical activity involves many types of exercises that we don't consider these are the physical exercise like our daily routine work which we do on daily basis namely; martial arts, take the stairs up and down, brisk walking, etc. However, physical activities help to keep our body metabolism strong as well as mentally active all day. 

TYPES OF PHYSICAL EXERCISES:

Now it's time to discuss the varieties of physical exercises. Moreover, you could ask about what type of physical activities should I have to do? These types of activities keep our immune system strong and healthy. My blog is mainly about our daily physical exercises to address how to keep fit accordingly. 

Therefore, here are several physical exercises that help you to perform various types of exercise/workouts to reach your fitness goals, and get benefits from them to improve your health and fitness.

Do A Habit of Daily exercise 

1. CARDIO-TRAINING
2. STRENGTH (MUSCLE MOVEMENT)
3. FLEXIBILITY (WEIGHT LIFTING)
4. BALANCE
5. CO-ORDINATION

1. CARDIO-TRAINING:

• Cardiovascular Endurance (Aerobic Exercise): 

The cardio exercise involves the maintaining of your heartbeat, your respiratory (lungs) and cardiovascular systems work simultaneously as they take part in delivering oxygen to respire into all parts of the body and buttress the system of your body organs.

 However, there are different types of cardio exercises; such as aerobic and anaerobic exercise may improve various aspects of health, comprising mental health, lungs, heart health, sleep, mood, weight synchronization, and regulate the metabolism of your body which generally relies on heart rate and strain equilibrium. 

 Cardio workout means that you reach your heart rate level from normal to high, that would be cardio. However, Cardiovascular exercise possesses endless varieties of workouts that include: water aerobic, burpees, bear crawls, cycling, brisk walking, jogging in place, martial arts, kickboxing, swimming, hiking, golfing endurance, etc.  

jogging helps heart healthy

Moreover, cardio endurance (aerobic exercise) is having a non-stop speed in case of a particular period or distance may involve; walking and jogging and even by carrying out our daily home tasks like house cleaning, take care of the yard, walking the dog is regarding a moderate form of cardio interval training, this is another type of cardio training in which includes three minutes of the walk and 30 seconds of jogging as it has based on cycle to repeating on its definite period.

In addition, Circuit training is also a kind of cardiovascular exercise, together with cardio-based exercises to strength-based exercises, for example; carry hand weight (dumbbell) as it helps to lift of lungs towards up, side-to-side jumps, and push-ups, complete this circuit and then rest for a while, then perform the same circuit again.

Furthermore, our ultra-modern athletes could do head or high potential interval training, as there would be an example regarding such coaching, that may be racing for 20 seconds then walk for 20 seconds and then revise this process for about eight turns. This would be count as one to one ratio, and they could be changed the ratio of the cycle because athletes do such changes as they like to do two or one ratio racing for 30 seconds then walking for 15 seconds, and vice versa.  

In the case of calories burned during cardiovascular exercise, According to the Centres for Disease Control and Prevention, 30 minutes of doing a workout 75 kg weight of a person always burns approximately between 140 and 295 Calories. 

Cardio training is one of the beneficial training which prevents our heart from cardiovascular diseases and also stop from all type of diseases related to our heart system.

Study shows that cardio-vascular training includes; Aerobic Interval Training, Moderate Continuous Training Or a Control Group Training has a significant level in your life in case if you can improve your health and fitness. Moreover, the aerobic exercise brought out a little but rigorously a notable decrease in total cholesterol level and keep your heart strong pump as it could be. 

• ANAEROBIC- EXERCISE:

Anaerobic exercise is fast, short, quick, and high-energy exercise. Anaerobic exercise can be done without oxygen, as it is a good way to improve your cardiovascular endurance. Moreover, it helps to build and regulate the muscle and involves weight loss. 

Anaerobic exercise includes; circuit training, yoga, high-intensity interval training (HIIT), Pilates, Running, and other forms of strength training. 

Anaerobic exercise relates to aerobic exercise as aerobic exercise uses oxygen to produce energy and then that energy turns into fuel after using fat and glucose. In turn, such fuelled consumed glucose through a process called Glycolysis during the anaerobic exercise. Glycolysis takes place in muscle cells when the process gets starts during high-intensity training, producing energy fast without oxygen. 

Anaerobic Exercise (Cardiovascular Exercise)

 

Cardiovascular endurance helps to push you out of one way from tiredness as it gives rise to share way your muscle fibers as compared to prior activity. This is because you have more energy gained through cardiovascular endurance according to the intensity of training you got. At home, you can choose bodyweight workouts to do cardiovascular exercise, which may help to high rate of heartbeat and less effect as much as it will authorize you to manage a slow speed for the time. 

2. STRENGTH EXERCISE (RESISTANT TRAINING):

There are a number of strength exercises by which keep you strong in any type of muscle and improves flexibility in your body movement. Strength exercise is also known as resistant exercise, which has widely any type of exercise that needs muscles or a group of muscles to endeavor force. 

Resistance exercise training assists to improve in your body strength stamina to enhance bone density to get better sleep as well as it helps to make each task easier day by day. For instance; climbing upstairs or moving a groceries stuff into the house.

Moreover, there are many types of strength exercises that you can use free weights like dumbbells because they help to move your body in a full array of motion. In addition, to keep your muscles in balance you just need to use resistant bands which could be adjustable in all aspects.   

Use Resistant Bands for Exercise

Besides this, there is progressive resistant training, which is used to increase resistance by using free weights lifting or exercises machines, or it could also be elastic bands. However, the use of machine like a cable pulley as they can produce resistance in body motion against gravity.

Furthermore, there is another type of strength exercise, balls flexibility exercises, this exercise is done with the use of medicine to improve flexibility. Balls suspension trainers help the participant to stretch the muscles and tendons to boost the joint range of motion and its physical function.  

3. FLEXIBLE EXERCISE: 

Although, there are many types of stretches to enhance flexibility, with two famous being static stretches and dynamic stretches static. Stretches are based on slow movements into a high position other than taking that state of dynamic stretches, as moving parts of the body with the help of all sets of motion while slowly enhancing the distance or speed of the movement.

The strength OR flexible training program should add in your daily activities as per two days in a week and make sure you are doing other physical exercises too with this training.  

Flexibility Exercise

4. BALANCE TRAINING:

Balance training is a type of physical exercise that helps to improve your health and fitness. Balance exercise may aid to prevents any injuries and fall down to better the neuromuscular connections as well as improve athletic performance to form daily movements easier. 

TYPES OF BALANCE TRAINING:

There are mainly three types of balance exercise, such as:

• STATIONARY BALANCE
• MOTION BALANCE
• OFFSET BALANCE

Stationary balanced type means when your body is not moving and standing still on both feet gain balance while doing alternative movements for instance; alternating curls or side raises, or standing on one foot by holding the other foot off the ground, or even doing single-leg arm curls can help improve stationary balance.

Motion balance really means that it has the ability to balance yourself during movement; a great example of this would be that your lungs doing a front lunge where you step forward or especially a back lunge reused up backward requires a great deal of balancing co-ordination box or platform jumps are another movement which needs a balance as you stick the landing to avoid from imbalanced of your body.

balance exercise keeps you strong

The third type of balance exercise is offset balance exercise where one side of your body take the weight or every side of your body holds a various amount of weight so it means doing a single-arm side raise is an offset balance exercise or doing your lunge while holding a dumbbell on one side of your body is a mixture of offset and motion balance. 

Balance exercise also involves a head-to-toe walk or the balance walk or etc. It helps to create a balance in your body lifting to improve your health and fitness. 

5. COORDINATED EXERCISE:

This type of exercise brings the right movements in the body as the ability to use different parts of the body simultaneously smoothly and efficiently using your hands and foot to drive a car or walking and running through your phone is a couple of examples of coordinated movements.

However, there are a few exercises to improve coordination include; exude a basketball while jogging and alternates hands kicking a ball against the wall and stopping it as it gets back towards you, or tossing a ball opposite to the wall and catching it as it returns to you,  jumping lunges alternating feet and you can even combine strength training movements like doing a squat to an arm curl to a shoulder press or a bent-over row to a kickback to help out of this.

Coordinated Exercise Keeps You Happy And Fit

 Both balancing and coordination improve coordination because they both are neuromotor exercises that really strengthen your ability and easily move and able you to perform daily activities more efficiently. 

In the end, I would suggest you add such important physical exercises into your daily life activities because many people neglecting these types of exercises due to their workout routines. Moreover, you have to make sure that you must use these as a habit of such particular exercises. 

Perform Daily Physical Exercise to stay healthy

Alright! that's a wrap for this blog. Optimistically you would do everything, or you can make your today better than yesterday. My blog is telling you about basic physical activities, hopefully, you would enjoy this blog after reading it and make a promise with yourself to do these healthy exercises in your daily life routine. 

Keep in touch with me because if you want to stay healthy and fit, my next blog is about fitness goals that you should need to be set in your daily life.