Physical activity: what are its types and what are its benefits? – BE: ACTIVE.

Types of physical activity

Let’s look at the main types of exercises and their effects on the body.

Aerobic exercises

It is a long-term, low-intensity type of exercise. For example, cycling, skiing, running, swimming.

Such training enriches the body’s cells with oxygen, increases endurance, trains the cardiovascular system and breathing.

Basic rules of aerobic exercise:

• Check your breathing. Improper breathing can lead to cardiovascular complications. For example, when running, the following scheme is recommended: inhalation – two steps, exhalation – two steps. If you find yourself out of breath, you’ve chosen a pace that’s too fast and you need to slow down.
• You should not do acceleration exercises for more than 10-15 seconds. Long exercises should be performed with decreasing intensity.
• Rest. If necessary, perform several approaches, but you should not overload your body for a long time without stopping.

Anaerobic exercises or strength training

These are strength exercises, usually repetitive movements that require overcoming resistance. These can be squats, push-ups and exercise machines. The result of anaerobic exercise is muscle strengthening and increased endurance.

Basic rules for performing strength exercises:

• Their benefit will be only if the load increases gradually, but at the same time corresponds to the state of health of the person.
• An uncontrolled number of repetitions is completely ineffective for developing endurance and strength. It is recommended to perform the exercises no more than 12 times (15 times for the muscles of the forearm, neck, abdomen and calf).
• It is important that all major muscle groups are trained.
• Make sure you follow the correct technique, as even light weights can seriously injure you.

Interval exercises

This type of exercise involves alternating high and low intensity exercises during a workout. For example, a running interval workout might look like this: A person runs very fast for 10 seconds and then walks at a normal pace for a minute. After normalizing the heart rate, the cycle is repeated.

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Interval training is considered very effective – this is how professional athletes often train, so it is not recommended to hold such classes more than 2-3 times a week.

Develop flexibility

The elasticity of muscles, joints and ligaments reduces the likelihood of injuries and promotes the recovery of muscle tissue after physical effort.

Flexibility exercises:

• relaxes muscles and improves their tone;
• helps maintain flexibility and mobility of the joints and spine;
• helps prevent excessive joint wear;
• improves the condition of the joint bag;
• helps prevent osteochondrosis;
• prevent the development of arthritis.

Coordination exercises

Coordination is the ability to perform smooth, precise and controlled movements with optimal muscle interaction. To perform any movement the body must contract some muscles and relax others. Also, do it with the right momentum and strength. By developing coordination, a person learns to function effectively in any situation, whether it is a jump, weight lifting or a complex gymnastic movement.

Coordination exercises:

• reduces the risk of falls and injuries: exercises teach the body to contract the right muscles and to do it in time;
• reduces back pain;
• improves cognitive abilities, develops memory and attention.