Exercise Types

A healthy and well-balanced fitness regimen* includes all four of the following types of exercise, as they are all important to helping you stay healthy and fit.

Exercise Type and Description Recommended Frequency and Duration Associated Health Benefits

Cardio / Aerobic Exercise

Geared towards muscular endurance, aerobic exercise includes activities that use large muscle groups, are repetitive and can be sustained continuously. They work the heart and lungs, increasing oxygen intake and heart rate, making them strong.

Duration:
30 minutes

Frequency:
3 days/week

Intensity:
55% – 85% of your Maximum Heart Rate

  • Increases cardiovascular and respiratory function and strength
  • Improves stamina and energy
  • Assists in stabilizing weight
  • Improves mood, sleep patterns and overall well-being
  • Increases muscle tone and lean body mass, while decreasing body fat
  • Improves good cholesterol, glucose tolerance and insulin sensitivity
  • Prevents disease, including: Cancer, Hypertension, Osteoporosis, Depression, Diabetes, Cardiovascular Disease, Obesity, and Decreased Cognitive Function

Core Training

Focused on increasing strength in the muscles that stabilize your ‘core’ or skeletal structure (the lower back and abdominals).

Duration:
10 minutes

Frequency:
3 days/week

  • Improves posture and flattens stomach
  • Reduces risk for low-back pain and injury
  • Helps to prevent injuries
  • Helps to improve bowel function and reduces incontinence
  • Increases muscle tone and lean body mass in the core muscles
  • Improves balance, flexibility and functional ability

Flexibility Training

Focused on increasing muscular and joint range of motion , flexibility training (stretching) helps balance muscle groups that might be overused during exercise or physical activity or as a result of bad posture.

Duration:
All Major Muscle Groups for 30 seconds each

Frequency:
2 – 3 days per week

  • Improves physical performance, muscle coordination and range of motion
  • Increased blood and nutrients to tissues
  • Reduced muscle soreness, lower back pain and risk of injury
  • Improved muscle symmetry
  • Increased enjoyment of physical activity
  • Prevents bad posture, injury and lower back pain

Strength Training

Activities specifically designed to build muscle and increase strength.

Duration:
25 minutes

Frequency:
3 days/week

  • Increases muscular and bone strength and strengthens and improves function of tendons, joints and ligaments, reducing risk of injury
  • Increases lean body mass and metabolism while decreasing body fat
  • Improves balance, flexibility and functional ability
  • Improves cardiac function and blood pressure
  • Improves mood, sleep patterns and overall wellbeing
  • Improves good cholesterol, glucose tolerance and insulin sensitivity
  • Prevents disease, including: Osteoporosis, Diabetes, Arthritis Pain, Back Pain and High Blood Pressure

* If you have any of the following conditions, consult your physician prior to starting an exercise regiment: any cardiovascular disease, including chest pains at rest or exertion; family history of coronary heart disease before the age of 55; high cholesterol, generally above 200; abnormal ECG, or cardiac arrhythmias; smoking; chronic hypertension; extreme obesity; any chronic muscular or joint problem; currently pregnant, or within 3 months of delivery; recent surgery; arthritis; diabetes or asthma.

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