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Those who exercise regularly might rely on the same workout due to it being comfortable and routine. But it's important to utilize several workouts to attain and sustain positive results through physical activity.
With that said, here are three types of workouts that can help you improve your overall health and fitness levels.
1. Endurance Training
Endurance exercise, also known as aerobic exercise, helps develop stamina. It can also improve the functioning of the heart and lungs. Another benefit of endurance exercise is an increase in the body's metabolic rate, which helps a person burn calories long after their workout is complete and assist in a person's body-reshaping efforts.
Endurance exercise not only boosts a person's physical health -- it might also increase mental functioning. When a person performs an endurance exercise, their brain releases endorphins. Endorphins are the body's natural pain reliever and feel-good hormone. According to the study "Effects of Exercise," conducted by Dinas, Flouris and Koutedakis, those who participated in endurance exercise experienced a lower instance of developing symptoms of depression thanks to experienced elevated levels of endorphin released during and after activity.
Some forms of endurance training include long-distance running, sprinting and swimming. To reap the benefits of endurance training, the Centers for Disease Control recommend that adults ages 18 to 64 receive 75 minutes of endurance exercise per week.
2. Strength Training
Strength training, also known as resistance training, causes contractions of the muscles via external resistance. The resistance can come from using barbells, dumbbells, resistance bands, strength machines or a person's own body weight.
Strength training forms tiny, microscopic tears in a person's muscles. As the tears heal the muscles repair themselves with new muscle tissue. By developing new muscle tissue, an individual can improve their aesthetic appearance and transform their physique to make it leaner and more toned.
According to Exercise Physiologist Richard Weil of EMedicineHealth, strength training might also help decrease blood pressure, increase bone strength, strengthen joints and raise a person's metabolic rate. Some examples of strength training include bicep curls, pull-ups, push-ups and squats.
3. Static Stretching
As we age, our muscles become inflexible and taut. To combat muscle inflexibility, static stretching is recommended. Benefits of static stretching include enhanced range of motion, stronger joints, better physical performance while playing sports and a decrease in pain throughout the body.
Static stretching might also help a person relax and lower cortisol levels, which can decrease a person's stress levels and also lower a person's overall body fat percentage. Static stretching can be performed before or after exercise to lengthen and improve the body's flexibility. Although stretching might seem like a passive activity, it is wise to warm up before stretching to promote blood flow to the muscles and to reduce the risk of muscle injury. Static stretching can come in the form of toe-touches, head extension and head flexion and also by way of a few yoga poses.
Conclusion
While endurance training, strength training and static stretching can improve overall health and fitness levels, it is important to pair your workouts with healthy eating habits to reap the full benefits of your exercise. It is also advised to seek the advice of a physician before partaking in any new form of physical activity.
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