Choose Your Type of Exercise – Part 2

What are the types of physical exercises?

Cross-Country Skiing –

One of the best exercises for the upper body and legs is cross-country skiing. Many of them enjoy doing this type of skiing using the equipment but some find it difficult to master the motions. Since this exercise requires more co-ordination in comparison to other exercises, you should take a trial on the machine prior to buying one. When you do cross-country skiing outdoors it’s more joyful to many but find it challenging especially in cold.

Rowing –

Strengthen your large muscles of legs, shoulders and back and protect your healthy back from injury with rowing. There are rowing machines too available in case you are water phobic but outdoor rowing would add to some challenge of co-coordinating the oars and also you would enjoy spending time in the boat. Note: If you are already suffering from back pain or injury, you should first consult your doctor in order to start rowing.

Resistance Training –

If you want to strengthen your body and add some muscle mass, resistance training would be one option. Being an anaerobic exercise, it’s highly effective for building body muscles in comparison to other exercises, but won’t be useful for burning calories or improving cardiovascular performance as aerobic exercise does. One thing is for sure when your muscle mass increases it will help to maintain a constant body weight as muscles use more calories in comparison to fats. You can raise the aerobic part of this exercise by repeating at each station and decreasing the time for rest between every set.

In case of weight lifting, there’s a risk of injury to muscles as well as joints if you don’t perform it properly. Weight lifters can successfully lift weight due to prior training from supervisors as they instruct them on lifting, seat levels as well as breathing during repetitions. Usually, the weight needs to be set at 10 to 15 repetitions of each exercise to be performed. Remember if you lift high weights, it may lead to injuries. Also, the part of body you are using to lift weight should vary for preventing only a particular part exercised more than every few days.

Choose Your Type of Exercise- Part 1

What are the types exercise?

Exercise is the most important part of human’s daily-life. In fact it’s a simple key to stay fit and live long. But very few of us understand its significance. Some just let it go saying that “it’s a painful task” or “I don’t have time”. This leads to several health problems decreasing the life span. If you are one of such people hen it would be better to think on this. There’s a saying “better late than never”.

There are several types of exercises that you can do. It depends on your body, weight, environment, etc. which one would be best for you.

 Let’s take a look at some of them –

Walking –

Surprised! Nah, don’t get. Walking is not only the exercise that’s best, simplest and suitable to all forms of age. You might have surely seen your grandpa or grandma taking a brisk walk every morning or evening.  It’s because walking keeps them fit and away from joint pains. This doesn’t mean that walking slowly. When you walk faster, you take longer steps to move your legs faster.  You can swivel your hips to make your toes point outward when your feet touch the ground, this is because toes don’t reach as far forward as they would if they were pointed straight ahead. It means a walker should always try to point the toes straight ahead. Also, when you move your arms faster, your feet too move faster. A person bends the elbows to shorten the swing in order to move the arms faster thereby minimizing the time of arms to swing back and forth from the shoulder. Remember those have severe joint injury or are unstable might finding this exercise difficult.

Swimming –

If you want your complete body to be exercised, swimming is the best. Swimming is specially recommended to those having muscle and joint problems. Those swimmers that move at their own pace and use any stroke swim approximately for 30 minutes. It’s a myth that swimming reduces your body weight. Since water conducts heat away from the body so that body temperature doesn’t increase and metabolism doesn’t remain high after swimming, it doesn’t burn your calorie.

Bicycle Riding –

Are you finding a cardiovascular exercise? Riding a bicycle is the best. Your upper leg muscles get strengthened due to bicycle riding. You can set a stationary bicycle with the tension on its wheel set in order for you to pedal at a pace of 60 rotations/minute. After few days, riders can increase te tension and pace to 90 rotations/minute. Some people might find maintaining balance on a bicycle hard though it may be stationary one and some night pressure of the barrow seat against the pelvis making it uncomfortable.

Experts suggest that recumbent stationary bicycle is both comfortable as well as secure. Its contoured chair makes even a stroke person comfortable to sit. In case of one leg paralysis, the person can ride this type of bicycle with his toe-clips holding both feet in place and then pedal with other leg. Old persons too will feel it comfortable to ride a stationary bicycle especially, those whose upper-leg muscles are weak.

Aerobic Dancing –

Everyone loves dancing, so why not treat it as an exercise and practice daily. Exercise at your own pace with guidance from your instructors, that’s it. Workout seems to be fun with lively music and familiar routines as well as also improves motivation by obliging to a schedule and exercising with friends. You can even do it at home by watching videotapes. To reduce the stress on knee and hip joints, opt for low-impact aerobic exercise as it eliminates the jumping steps and pounding in regular aerobics.

There are two types of aerobics –

Step Aerobics –

It builds stress in the front and back muscles of the upper legs as one need to step up and down on a raised platform regularly with the music set to designated pace. But if your muscles feel sore, immediately stopping the exercise would be better for some days.

Water Aerobics - 

Older people and those with weak muscles will find water aerobics excellent as it offers body support and prevents fall on hard surface.  It was found for people suffering from arthritis. It involves various types of muscle movements or simple walking in waist- to shoulder-deep water.