Exercise is a good way to develop a healthy heart, mind, and body. Healthy hearts are developed when a person perform the recommended daily aerobic exercise routine. They help keep the heart's blood flow unclogged and keep its surrounding muscles and tissues healthy. Most recent research have shown that people who does daily exercise helps keep the mind more alert, and regular exercisers have a more positive outlook. Healthy body is inevitable for daily exercisers since they develop more strength and flexibility, plus a healthy heart and a healthy mind. An exercise is also a good way to prevent and control chronic health problems caused by unhealthy diet and stress. The different modes of exercises mentioned below can be done singly or in combination with other modes.
Aerobic Exercises or Cardio Workouts are movement exercises. Performing this kind of exercise benefits your heart and lungs. These exercises strengthen the heart and improve the capacity of the lungs. It also helps control weight and increases flexibility. Another important factor you get from this is that it helps you become more alert and energetic and increase your mobility. The most common practices of these exercises are walking, jogging, dancing, basketball, biking, kickboxing, step-ups or step aerobics, and swimming. Aerobic exercises are generally safe and exercise enthusiasts can perform them everyday. But beginners should perform them at a low intensity. Moderate and high intensity aerobics are for intermediate and advanced exercisers.
Anaerobic Exercises or Resistance Training or Strength Training are muscle development exercises. Performing this kind of exercise helps you build muscles in specific areas. The benefits you get from this exercise; it improves muscle strength, muscle size and improves endurance. It may also help increase your bone density. The best examples of these exercises are dumbbell exercises, weightlifting, and exercising using gym equipments. Anaerobic exercises should only be done every other day to give your muscles and joints time for rest and relaxation. Practicing this exercise everyday may hurt you more than build healthy muscles. When muscles are tense, you would tend to experience more cramps and overused joints can cause sprains and injuries. The negativity of this exercise is that it may decrease your flexibility.
Stretching is practiced whenever you feel some tension in your muscles. Stretching improves your body's overall flexibility. It may also reduce muscle cramps and tension. Stretching may also aid in preventing injuries. Stretching is a beneficial part of any exercise program or any sports activities. Fitness instructors and fitness experts would recommend exercisers to practice stretching before and after an exercise routine. Warm-ups are done before an exercise routine to warm your body and to prepare your muscles and joints for your regular exercise routine. Cool-downs are done after your regular exercise routine to cool your body's temperature down. Stretching is usually incorporated during these practices. A good stretching incorporated with a breathing routine can be as effective as any other method of relaxation. A systematic stretching and breathing routine such as yoga is beneficial to the mind and body. It reduces anxiety and muscle tension and increases your body's range of motion. Stretching to the point that it hurts can cause injuries so beware of overstretching.
Calisthenics or Body Conditioning Workouts are workouts without using equipments. It is a variety of movements using your own body for resistance. These are simple gymnastic exercises designed to develop muscular tone. The origin of the word calisthenics comes from Greek in which the meaning is a combination of beauty and strength. The benefits you get from this exercise are improved body strength, posture, and flexibility. Sit-ups, push-ups, squats, and lunges are the most well-known practices for this type of exercise. Pilates and some yoga postures are fast becoming a trend for this mode of exercise. The practice of calisthenics can be used as a warm-up before any exercise program or it can be practiced as a regular exercise routine.
Plyometrics are power improvement workouts designed specifically for athletes and advanced exercisers, or for exercisers who have a well-conditioned body. Training with this mode of exercise increase muscular strength and improve a specific skill whether it is to jump higher, jump longer, throw farther or hit harder. Systematic plyometric exercises follow a specific pattern of muscle contractions. These exercises use movements that develop the ability to generate a large amount of force quickly. The most common exercises from ordinary exercisers for this type are jumping rope, jumping jacks, throwing and catching ball on wall, and boxing with a punching bag. Take note, though, that the exercises mentioned are not systematic plyometric exercises. They only become systematic plyometrics when exercisers use muscle contractions specifically when and how to do it. These are usually practiced under supervision by fitness experts or by athletes' coaches. There are techniques and rules to follow when training with plyometrics especially if you are training for a specific sport. Be aware, though, that these types of exercises are injury prone especially for beginners and people who do little or no exercise. More systematic examples of plyometrics are push-ups with a clap in between each push-up, jump squats, and playing catch with a medicine ball. Excessive training with plyometrics may also wear down your bones and joints. Practice this type of exercise only about two days a week if you are not an athlete.
BeatsMe (author) on June 10, 2016:
Hi, Caretakerray, thanks for dropping by. :)
Ray Van Hoff from Michigan U.S.A. on June 05, 2016:
Great article! Thanx for making the many exercises available clear.
BeatsMe (author) on March 04, 2011:
Thanks for reading. Really appreciate it. :)
jump program on March 03, 2011:
Nice write ups. Very interesting.
BeatsMe (author) on January 02, 2011:
Hi, thanks for reading and for leaving nice comment.
Jump Manual on December 30, 2010:
Your excercises are really useful to me.
I am trying some of them and will surely get back to you if i have any doubts.
Keep posting . I would surely love to read your hub.
BeatsMe (author) on March 09, 2010:
Hi Katyzzz, thanks for reading. If sudden movement is impossible for you, then don't do it. The important thing is to move around. Even moderate intensity movement is good enough. Like I've said, plyometrics is only advisable for people with fit body and with professional guidance. Best of luck on your fitness regimen. :)
katyzzz from Sydney, Australia on March 09, 2010:
Very informative hub, well delivered, I walk, swim and try to incorporate flexibility and strength in my daily activities around the house.
I have a medical condition that makes sustained exercise difficult and sudden movement almost impossible.
But after this reminder I must get back to bouncing that ball.
BeatsMe (author) on February 06, 2010:
Nice one, Jason. But there are really people who are very busy. And I don't think it's advisable to give up rest for exercise. I think having enough sleep and rest is good. Finding time to exercise without giving up sleep and rest is better.
Jason Roatan on February 04, 2010:
Those who do not find time for exercise will have to find time for illness!
BeatsMe (author) on July 19, 2009:
Hi Jane, sorry it took me awhile to get back to you. I was thinking about what you've said and couldn't remember. Anyway, thanks for coming by.
jane on July 07, 2009:
thank's for ur comment....
BeatsMe (author) on May 08, 2009:
Hi VJT, thanks. I'm just not sure what you mean by my info's ideas. I didn't made them up. The infos are available; both online and in fitness mags.
vertical jump training on May 08, 2009:
Hi,Really a very good points you have carried on.. I was still wondering at your info's ideas..Thanks for sharing the ideas..all Exercise are very usefull for me. Great Hub.
BeatsMe (author) on April 07, 2009:
Hi Fitsteph, thanks. Thanks also for sharing the site.
BeatsMe (author) on January 24, 2009:
Hi iv, thanks. Glad you liked it.
Lgali, thanks for dropping by and leaving nice comment.
Lgali on January 21, 2009:
very nice hub
increase vertical on December 17, 2008:
Excellent Reviews.. Good posts of articles and very nice Hub! Thanks for the sharing up your story.. Its very much useful for all of one..A very healthy tips..
BeatsMe (author) on August 27, 2008:
Hi DougsHub, thanks for reading and for leaving a comment.
DougsHub from Australia on August 25, 2008:
Plyometrics are power improvement workouts designed specifically for athletes and advanced exercisers, or for exercisers who have a well-conditioned body.
Well that explains why I have never heard the term before.
BeatsMe (author) on June 17, 2008:
Hi Eileen, I don't want you to think I've invented these words. lol
A few years back, I had been interested in reading fitness magazines. That's where I first encountered some of the words here I otherwise wouldn't have known.
BeatsMe (author) on June 16, 2008:
Hi. Thanks everyone for your comments.
Eileen Hughes from Northam Western Australia on June 16, 2008:
Gee, I have learnt some new words today, hadn't even heard some of these. Exercise sure beats sitting at the computer doing hubs, much better for the body.
We should all do more that's for sure. thanks for great hub
charlemont from Lithuania on April 05, 2008:
I walk about 10 kilometres a day and take Vitabiotics vitamins, plus Omega-3 capsules. And feel just great ;) Morning exercises are a must for me as well!
Guess I like swimming because had some troubles with the heart in the past.
kashifmahmood from Web on March 12, 2008:
Now you have got others attention.Nice hub . I wish I had 6 packs :D
Rhym O'Reison from Crowley, Tx on March 12, 2008:
Nice hub. Thank you.
Angela Harris from Around the USA on March 12, 2008:
ahmu on March 12, 2008:
Thanks for sharing all of these excercises.