Discover Recovery by Dan Mager

Author:Dan Mager
Language: eng
Format: epub
ISBN: 9781942094364
Publisher: Central Recovery Press, LLC
Published: 2017-04-26T04:00:00+00:00

The three major types of exercise are cardiovascular, strength training, and stretching. What is most important is to identify and participate in whatever forms of exercise best fit your individual needs and capacity.

Cardiovascular exercise—also known as aerobic exercise, and commonly referred to as “cardio”—is any type of exercise that increases the work of the heart and lungs. Walking, jogging, running, swimming, elliptical cross training, biking, climbing stairs, and rowing are common forms of cardiovascular exercise. The specific benefits of regular cardio include: improved heart function, reduced risk of heart disease, improved blood cholesterol and triglyceride levels, reduced risk of osteoporosis, and improved muscle mass.

Strength training is also called resistance training because it involves strengthening and toning your muscles by contracting them against a resisting force. There are two types of resistance training: Isometric resistance involves contracting your muscles against a non-moving object, such as against the floor in a push-up. Isotonic strength training involves contracting your muscles through a range of motion, as in weight lifting.

Strength training boosts metabolism, helps prevent and even reverse bone and muscle loss due to aging, and helps improve balance and coordination. By increasing balance and coordination, strength training can significantly reduce the risk of falling, a crucial benefit, especially as you get older. Strength training doesn’t require lifting weights, expensive machines, or a gym membership. Push-ups, squats, and lunges are examples of strength training exercises that require no equipment.

Stretching exercises are used to help keep the body—specifically muscles and ligaments—limber and flexible. Stretching can ease stiffness, increase your range of movement, reduce stress on joints, and increase the flow of blood and nutrients throughout the body. Stretching, or flexibility training, is a way to reduce injuries and increase joint mobility.

As you age, your muscles begin to tighten, lessening your range of motion. You find it’s more difficult to do what you once found easy, such as picking up something from the floor, reaching for something over your head, turning your head while making a U-turn, or even getting dressed in the morning. Stretching helps lengthen your muscles and makes these everyday tasks easier.

Exercise is also an effective and healthy way to release energy and intense emotion. Before beginning any exercise program, you should consult with your doctor or medical provider to be sure the exercises are appropriate and helpful for your specific situation.

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