Types of Exercise for a Balanced Life

When you think of exercise, we all imagine something different, because we are all different! You may imagine strenuous activities such as sprinting or weights — the ones that make you breathe hard, turn flush and drip with sweat. Or maybe you think of jogging or yoga. There is not only one type of exercise, and it is critical for boosting fitness to include multiple types of exercise so you healthy doesn’t become one dimensional. There are actually 4 types of exercise that are important for everyone to include: aerobic training, strength training, balance training, and flexibility training.
4 exercises image
Each type of exercise is important in its own way, and doing all four types is the way to maximize your fitness and prevent injury. But maybe people think they know what they are, some may even have not heard of the term aerobic. Here is a brief overview of what these are and their benefits to them.

 

Aerobic exercises; such as running, swimming or dancing, are activities that work your cardiovascular system — they get your heart rate up and make you breathe harder. Aerobic literally means “relating to, involving, or requiring free oxygen”, and refers to the use of oxygen to adequately meet energy demands during exercise via aerobic metabolism. This type of exercise can reduce the risk of cardiovascular disease, type 2 diabetes and high blood pressure, and may even lower the risk of cancer

 

Strength exercises; such as weight lifting, push-ups and crunches, work your muscles by using resistance (like a dumbbell or your own body weight). This type of exercise increases lean muscle mass, which is particularly important for weight loss, because lean muscle burns more calories than other types of tissue. Whether you’re 100 lbs overweight or just need to lose the last 15, strength training is one of the most effective ways to burn fat and build muscle.

 

Balance exercises improve your ability to control and stabilize your body’s position. This type of exercise is particularly important for older adults, because balance gets worse with age. But balance exercises can be beneficial for everyone, including people who have gained or lost a lot of weight or those who become pregnant, which can throw off your center of gravity. These exercises are also important for reducing injury risk. For example, if you sprain your ankle, you could be at risk for reinjury if you don’t retrain your balance.

 

Flexibility exercises stretch your muscles and may improve your range of motion at your joints. They can improve your flexibility, and reduce your risk of injury during sports and other activities. There are two types of flexibility exercises: static stretching, in which you stretch a muscle without moving, and dynamic stretching, which combines stretching with movements. So the biggest benefits from stretching is improved flexibility, reduce of injury, and reduced lactic acid in the muscles.

 

Ideally, you should include all four types of exercise in your workouts. But that doesn’t mean you have to do four separate workouts. You use some exercises together, like strength and balance training. For example, when you squat, you do strength as well as balance. Some workouts, such as yoga, incorporate strength, flexibility and balance exercises. It does depend on age and goals of the individual, but you should really try to do all four types of exercise in a training session.

 

*Always Proud, but Never Satisfied*

 

~Luke

 

 

For more on these types of exercises, check out these links:

 

Aerobic: https://www.livescience.com/55320-aerobic-exercise.html

 

Strength: https://www.livescience.com/55324-strength-exercise.html

 

Balance: https://www.livescience.com/55321-balance-exercise.html

 

Flexibility: https://www.livescience.com/55325-flexibility-exercise.html

 

 

Kickboxing

kickboxing picWhen I think of kickboxing I tend to think of tough, ripped, really intense people who spend all day punching bags. It is a sport that I’ve always been interested in, but being the yoga lovin’-paddle boarding-runner that I am, I’ve never considered myself that “tough,” therefore I’ve been too chicken to try it. After seeing my friend promote her kickboxing class on social media for a few weeks, I decided to give up my sissy ways and take the plunge.

My first thought when I started the class was, “woah.” Half way through the class my thoughts progressed to, “WOAH,” and when the class was over, my body was too tired to even process thinking. I knew kickboxing was intense, but I never imagined it being THAT intense. It was awesome.

The 9Round Fitness Gym is a kickboxing gym made up of 9 stations that each person rotates in and out of. Here is a brief description of the stations directly from the website:

Stations 1 and 2 consist of “STRENGTH BUILDING”. You will use Dumb Bells, Kettle Bells, Medicine Balls, Jump Ropes, and other equipment to build strength and stamina.

Stations 3-8 are where the real FUN begins. You will strike a variety of bags including 100lb Heavy Bags to build power, double end bags to increase hand eye coordination and timing, and speed bags to develop shoulder conditioning and speed.

Station 9 is dedicated to the core. We want to get you as strong as possible and the CORE is the key. Besides all the other kicking and punching that you will be doing, we dedicate a full station to strengthening the most important part of your body

All together the full rotation is 30 minutes long. Each station is 3 minutes long, and then you do 30 seconds of intense movement (ex: burbees, pushups, jumping jacks, mountain climbers) until your next station.”

Although the workout is short, my friend and kickboxing trainer Brittany assured me, “The stations incorporate different kickboxing and boxing techniques through circuit training, strength training, aerobic and anaerobic exercises.” She also went on to saying that on average you burn anywhere between 300-500 calories. Not bad for 30 minutes! And I believe it too, because after that time I was feeling the burn.

I personally found the whole experience very transforming. It gave me the chance to feel tough and powerful, and not like a weak duckling for once. This is something that I would recommend to ANYONE who has ever had the urge to try kickboxing. Although intimidating at first, at 9Round they have personal trainers guiding and pushing you the whole way. On top of that, your first class is free! The 9Round gyms are located in Oak Creek, Brookfield, Madison East and Madison West, but if you have your eyes on another kickboxing gym go check it out! It doesn’t hurt to just try it, and believe me, if I can do it, you can do it. I was afraid to try it and now I can’t wait to go back! Good luck!

Stay Healthy, Stay Strong.

Mary Marren

To check out more information about kickboxing or prices to the 9Round gym, please feel free to visit their website!