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When you think of exercise, you may envision strenuous activities like jogging or biking -- those that make you breathe hard, turn flush and drip with sweat. But aerobic action is only one sort of exercise, and though it's critical for boosting fitness, there are actually three other types of exercise which are also important: strength training, balance training and endurance training.
Each kind of exercise is essential in its own way, and performing all four types is the way to maximize your fitness and protect against harm, experts state.
"While aerobic exercise is quite important, it is not as effective for total health" when performed alone compared with when folks include all four kinds of exercise within their regular, said Dr. Edward Laskowski, co-director of the Mayo Clinic Sports Medicine Center at Rochester, Minnesota. "They kind of go together" and complement each other, Laskowski said.
As an instance, strength training makes muscles stronger, which, in turn, helps to support and protect joints -- and this might assist in preventing injury during aerobic exercise. Meanwhile, balance exercises utilize muscle power in a coordinated manner to stabilize your movements, and can lessen the possibility of injuries like ankle sprains, Laskowski said.
In addition, you could be quite fit snugly, but"if you are not flexible, you're still going to pull something when you are training," said Kelly Drew, an exercise physiologist with the American College of Sports Medicine. Exercising also helps you do strength trainingsince it improves your selection of motion around your joints, ensuring you are able to perform lifts and other strength moves efficiently, Drew said.
To research the most crucial information on those workout kinds, Live Science spoke with experts and examined the latest scientific research. Below, we have connected to our detailed articles about the four types of exercise. Every article discusses the advantages of the particular exercise type, as well as how much you need to do and how to prevent injury during the activity. Ultimately, we will provide approaches to integrate all four kinds of exercise into your workout regimen.
Cardiovascular exercise
Aerobic exercises, like running, swimming or dancing, are activities that work your cardiovascular system -- they make your heart rate up and cause you to breathe harder. This sort of exercise can reduce the risk of cardiovascular disease, type 2 diabetes and higher blood pressure, and may even lower the risk of cancer. Complete story: Here's what you need to know about aerobic exercise.
Strength exercise

Strength exercises, such as weight lifting, push-ups and crunches, work your muscles by using resistance (such as a barbell or your body fat.) This type of exercise increases lean muscle mass, which can be very important for weight loss, because lean muscle burns more calories than other forms of tissue. Complete story: Here's what you will need to know about strength training.
Balance exercise

Balance exercises improve your ability to control and stabilize the human body's standing. This sort of exercise is very important for older adults, since equilibrium gets worse using age.But balance exercises can be beneficial for everybody, including people who have gained or lost a great deal of weight or people who become pregnant, which can throw off your center of gravity, Drew explained. Complete story: here is what you want to know about balance exercises.
Flexibility exercise

Flexibility exercises stretch your muscles and may enhance your range of motion at your joints. They can improve your endurance, and decrease your chance of injury during sports and other activities. Full story: exercise Here's what you want to know about flexibility exercises.
Ideally, you should include all four types of exercise in your own workouts. But that does not mean that you have to do four different workouts,'' Drew said. You can combine several exercises together, like balance and strength training. By way of example, you could do bicep curls while standing on one leg. Some workouts, like yoga, incorporate strength, flexibility and balance exercises.
A sample workout may include running or walking briskly for half an hour on a treadmill to get aerobic exercise, data analyst then doing strength and balance exercises joint, and completing by doing some static stretches,'' Drew explained. "Your exercise program should incorporate a bit of all four [types of exercise]," Drew said.

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