Exercise Types

When incorporating a fitness regimen* into your lifestyle, it is important to include all four of the following types of exercise, as they are all important to helping you stay healthy and fit.

Exercise Type	Description	Minimum Frequency and Duration	Associated Health Benefits	If you don't do it
Cardiovascular Training	Geared towards *muscular endurance*, these include activities that use large muscle groups, are repetitive and can be sustained continuously. They overload the heart and lungs, causing them to work harder than when at rest, increasing oxygen intake and heart rate.	Duration: 30 minutes Frequency: 3 days/week	Primary: Increases cardiovascular and respiratory function and strength Improves stamina and energy Assists in stabilizing weight Secondary: 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 Disease Prevention: Cancer Hypertension Osteoporosis Depression Diabetes Cardiovascular Disease Obesity Decreased Cognitive Function	Physical activity will be difficult You increase your risk of getting many diseases It is difficult to maintain a healthy weight
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	Primary: Reduces risk for low-back pain and injury Improves posture and makes stomach look flatter Helps to prevent injuries Secondary: 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	Increased chance of injury Lower back pain
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	Primary: 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 Secondary: Improved muscle symmetry Increased enjoyment of physical activity Disease Prevention: Bad Posture Injury Low Back Pain	Smaller range of motion and stiffness Increased pain in muscles and joints
Strength Training	Activities specifically designed to *build muscle and increase strength*.	Duration: 25 minutes Frequency: 3 days/week	Primary: 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 Secondary: 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 Disease Prevention: Osteoporosis Diabetes Arthritis Pain Back Pain High Blood Pressure	Higher % of bone and muscle loss in adults (Adults lose 5 - 7 lbs. of muscle every 10 years, which directly impacts bone loss) Slower metabolism, making it harder to keep unwanted weight off (Average adult has a 2% - 5% reduction in metabolic rate every 10 years) Increased chance of bone fractures, "shrinking" and osteoporosis

* 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.