Types of Exercise

Aerobic Exercise

Aerobic exercise is any exercise that continuously moves the arms and or legs in a rhythmic fashion:

• Walking
• Running
• Swimming
• Biking
• Climbing stairs, etc.

You should choose the type of exercise that you most enjoy, and you can alternate the type of exercise at any time.

Aerobic exercise can be done at a frequency of 3 to 5 times per week; daily exercise is wonderful, but is not advised when beginning a new exercise program.

The time spent in aerobic exercise should vary from 20 to 60 minutes depending on the intensity of the exercise. At lower intensities, you should attempt to exercise for a longer period of time.

When first beginning an exercise program, it is acceptable to do less than 20 minutes at a low intensity for several weeks. When comfortable at one time level, try to increase the time by 5 minutes about every 2 weeks.

Resistive Exercise

You should receive individual training from an exercise physiologist or physical therapist before beginning a resistance-training program.

Resistive exercise helps increase strength and increase metabolism by increasing muscle mass:

• Free weights (like dumbbells)
• Weight machines
• Strong elastic bands
• The body itself

The frequency of weight training can be daily as long as you never exercise the same part of the body 2 days in a row. The time spent on resistive work is entirely dependent on how many body parts you choose to exercise that day.

In resistance training, intensity is determined by the amount of weight against which you are working. It is very important to start at a low level to avoid injury.

When trying to increase muscular strength, you should use a weight or resistance that you can do only 8 to 10 times in a set (one time all together).

When working on muscle endurance, you should look for a weight that you can do up to 12 times. Start a program with 2 sets of each exercise and gradually increase to 3 sets before you start to slowly increase you weight.

The key to successful resistance training is control of movement. Slow movement of manageable weight greatly reduces the risk of injury. Always remember to exhale on the pushing or pulling part of exercise and inhale as you slowly relax.

Stretching

Flexibility is very important since it reduces risk of injury and aches and pains. Stretching should always be done in a slow, controlled manner without bouncing.

Stretch to the point of tightness while avoiding discomfort, and hold it for 30 seconds.

Try to do 3 stretches of one muscle at a time.

Stretching can be done just about anywhere and need not be done all together.

When you are first focusing on improving your flexibility, it is important to stretch everyday.

Be sure to stretch your muscles before and after exercise.

Stretching prior to exercising helps reduce the risk of muscle injury. Always begin each stretch by getting into the proper position. Relax the muscles you are going to stretch, then slowly move into the stretch. A muscle that is stretched properly should feel more relaxed as the stretch is held.