Different Main Types Of Exercises - Cardio, Strength Training, Flexibility, Balance And Coordination

Summary

In this video, Bryan introduces different types of exercises and their benefits. He explains cardio exercises like steady-state cardio, interval training, and HIIT, which strengthen the heart and lungs. He also covers strength training using free weights, resistance bands, and bodyweight exercises, improving strength and stamina. Flexibility exercises, like static and dynamic stretches, enhance joint mobility, while balance and coordination exercises improve overall movement and prevent injuries. Bryan emphasizes the importance of incorporating these exercises into daily routines for better health and performance.

Takeaways

• 🏃 Cardiovascular exercise includes aerobic activities that raise your heart rate, such as walking, jogging, and even everyday tasks like cleaning.
• 🔁 Interval training alternates between high-intensity and low-intensity periods, like walking and jogging in cycles.
• 🔁 Circuit training combines strength exercises with cardio, like a series of exercises with short rests in between.
• 🏃‍♂️ High-Intensity Interval Training (HIIT) involves short bursts of intense activity followed by recovery periods, like sprinting and walking.
• 🏋️‍♂️ Strength or resistance training helps improve muscle strength, stamina, and bone density, and makes daily tasks easier.
• 🏋️‍♀️ Resistance training can be performed with various equipment like dumbbells, resistance bands, exercise machines, or bodyweight exercises.
• 🧘 Flexibility exercises, including static and dynamic stretches, improve joint range of motion and physical function.
• 🕴 Balance training is crucial for preventing falls and injuries, and it includes stationary, motion, and offset balance exercises.
• 🤸‍♂️ Coordinated movements involve using different body parts together efficiently, like dribbling a basketball while jogging.
• 💪 Incorporating a mix of cardio, strength, flexibility, balance, and coordination exercises into your routine can lead to a well-rounded fitness program.

Q & A

What is cardio respiratory or aerobic exercise?

Cardio respiratory or aerobic exercise is any type of exercise that raises your heartbeat. It involves the respiratory and cardiovascular systems working together to deliver oxygen to all parts of your body, strengthening both systems and related organs.

What are some examples of steady-state cardio exercises?

Examples of steady-state cardio exercises include walking, jogging, and even performing everyday tasks like cleaning the house, walking the dog, or working in the yard.

What is interval training, and how does it differ from steady-state cardio?

Interval training involves alternating between periods of high-intensity exercise and lower-intensity recovery. For example, walking for three minutes and jogging for 30 seconds, repeated for a set period. Unlike steady-state cardio, which involves maintaining a constant pace, interval training varies in intensity.

What are the benefits of strength or resistance training?

Strength or resistance training helps improve muscle strength and stamina, increases bone density, improves sleep, and makes everyday tasks easier, such as climbing stairs or carrying groceries.

What types of equipment can be used for resistance training?

Equipment for resistance training includes free weights like dumbbells, resistance bands, exercise machines, bodyweight exercises, medicine balls, suspension trainers, and exercise balls.

What is the difference between static and dynamic stretches?

Static stretches involve slow movements into a peak position, which is then held for a period. Dynamic stretches involve moving parts of the body through a full range of motion while gradually increasing the reach or speed of the movement.

What is balance training, and why is it important?

Balance training involves exercises that help maintain or improve balance. It is important because it can help prevent falls and injuries, improve neuromuscular connections, enhance athletic performance, and make everyday movements easier.

What is offset balance, and can you provide an example of an exercise for it?

Offset balance exercises involve holding weight on one side of the body or holding different weights on each side. An example is doing a lunge while holding a dumbbell on one side of the body.

What are coordinated movements, and how can they be improved?

Coordinated movements involve using different parts of the body together smoothly and efficiently. They can be improved with exercises like tossing a ball against a wall and catching it, dribbling a basketball while jogging, or combining strength training movements like a squat to an arm curl to a shoulder press.

Why are balance and coordination exercises often overlooked, and why should they not be neglected?

Balance and coordination exercises are often overlooked because many people focus on cardio or strength training. However, these exercises are crucial as they enhance neuromotor skills, making movements easier and more efficient, which is important for both athletic performance and daily life activities.

Outlines

00:00

🏃‍♂️ Overview of Cardio and Strength Exercises

The first paragraph covers different types of exercises, starting with cardio respiratory or aerobic exercises, which raise the heartbeat to improve the respiratory and cardiovascular systems. Types of cardio exercises include steady-state cardio (e.g., walking or jogging), interval training, and circuit training that combines cardio with strength exercises. More advanced options like HIIT (high-intensity interval training) are also mentioned. The paragraph then transitions to strength or resistance training, explaining how it builds muscle, improves bone density, and eases everyday tasks. Methods of resistance training include using free weights, resistance bands, machines, bodyweight exercises, and more, with each providing specific benefits for strength development.

05:00

🤸‍♀️ Coordination and Neuromotor Exercises

The second paragraph delves into flexibility, balance, and coordination exercises. Flexibility exercises improve joint range of motion, with static and dynamic stretches being the most popular. Balance training enhances stability and prevents injuries, with examples such as stationary balance (standing on one foot), motion balance (lunges), and offset balance (holding weights on one side). Coordination exercises help synchronize body movements, including actions like tossing a ball against a wall or dribbling a basketball. It emphasizes the importance of neuromotor exercises for efficient movement, often overlooked in workout routines, and encourages their inclusion for improved balance and coordination.

Keywords

💡Cardio respiratory exercise

Cardio respiratory or aerobic exercise refers to any activity that increases the heart rate and improves the efficiency of the respiratory and cardiovascular systems. It strengthens the heart and lungs by delivering oxygen throughout the body. Examples in the video include steady-state cardio such as jogging or walking, as well as interval training where bursts of high-intensity activities are alternated with rest periods.

💡Steady-state cardio

Steady-state cardio involves maintaining a constant pace over a specific duration or distance. It is a moderate form of cardiovascular exercise, like walking or jogging, that can improve overall endurance. The video mentions this as a form of cardio that many people do regularly, even through daily tasks like walking the dog or doing household chores.

💡Interval training

Interval training alternates between high-intensity and low-intensity periods of exercise. It is designed to maximize cardiovascular efficiency by varying the exertion levels, such as walking for three minutes and jogging for 30 seconds. The video emphasizes its versatility, explaining how athletes can adjust the ratios, for example, a sprint for 20 seconds followed by 20 seconds of rest.

💡Resistance training

Resistance training, also known as strength training, involves exercises that make muscles work against a force, helping to build strength and stamina. It includes using weights, bands, or even body weight to perform exercises. The video describes resistance training's benefits like increased bone density and making everyday tasks like climbing stairs easier.

💡Bodyweight exercises

Bodyweight exercises use the individual’s own body as resistance to strengthen muscles. These exercises, such as push-ups and lunges, require no additional equipment. In the video, they are highlighted as a convenient way to perform resistance training without needing gym machines or weights.

💡Flexibility exercises

Flexibility exercises involve stretching muscles and tendons to improve the range of motion in joints. These exercises help improve overall physical function. The video mentions two popular types of flexibility exercises: static stretches, which involve holding a stretch, and dynamic stretches, which involve moving parts of the body in controlled motions.

💡Balance training

Balance training focuses on improving the body's ability to maintain control and stability during stationary or moving exercises. This is crucial for preventing falls and enhancing coordination. Examples from the video include single-leg exercises and lunges, which require good balance to perform correctly.

💡Coordination

Coordination refers to the ability to use different parts of the body together smoothly and efficiently. The video gives examples such as tossing and catching a ball or combining strength exercises like squats with arm curls to improve coordination. These exercises help with tasks requiring multitasking and movement control, like driving a car.

💡HIIT (High-Intensity Interval Training)

HIIT is a form of interval training that involves alternating between short bursts of intense activity and periods of rest. It is designed to push the body to its limits and maximize calorie burn. The video provides an example of sprinting for 20 seconds followed by 20 seconds of walking, repeating for several bouts, to illustrate how HIIT improves cardiovascular fitness.

💡Progressive resistance

Progressive resistance refers to the increasing resistance during the range of motion of an exercise, making it more challenging as the exercise progresses. Resistance bands are an example, as they offer more tension as they stretch further. The video mentions this as a benefit of using bands in resistance training, as they help build strength gradually.

Highlights

Introduction to different types of exercises

Definition and importance of cardio respiratory or aerobic exercise

Explanation of steady-state cardio and its benefits

Examples of everyday tasks that count as moderate cardio

Description of interval training and its structure

Introduction to circuit training as a form of cardio

Explanation of HIIT and its intensity levels

Overview of strength or resistance training and its benefits

Types of equipment used for strength training

Advantages of using free weights for strength training

Details on resistance bands and their progressive resistance

Exercise machines and their role in resistance training

Benefits of bodyweight exercises for resistance training

Introduction to flexibility exercises and their types

Difference between static and dynamic stretches

Importance of balance training for injury prevention and performance

Types of balance: stationary, motion, and offset balance

Exercises to improve stationary and motion balance

Coordination exercises and their impact on neuromotor skills

Examples of exercises that improve coordination

Closing remarks and encouragement to improve daily

Transcripts

What's up dudes and what is up beautiful ladies  out there, Bryan here and in this video we are  

gonna go through the different types of exercise,  all right let's roll. The first type of exercise is  

cardio respiratory or aerobic exercise, which in  general is any type of exercise that raises your  

heartbeat. Your respiratory and cardiovascular  systems work together to deliver oxygen you  

breathe in, to all parts of your body, and doing  regular cardio exercise sessions strengthens  

both of these systems, and many of the organs  in these systems. There are different types of  

cardio exercise and they're usually based on  heart rate and exertion. Steady-state cardio is  

keeping a constant pace for a specific distance  or duration, such as walking or jogging. Even  

performing everyday tasks such as cleaning  the house, walking the dog, or working in the  

yard can be considered a moderate form of cardio.  Interval training is another type of cardio, where  

you maybe walk for three minutes and jog for 30  seconds, repeating this cycle for a specific time  

period. Circuit training can also be a form of  cardio, combining some strength exercises with  

cardio based exercises. For instance 4 exercises,  side-to-side hops, side dumbbell raises, lunges, and  

push-ups. You can take short rests between the  exercises or do the complete circuit, and take  

a rest, and then do the circuit again. And more  advanced athletes can do HIIT, or high intensity  

interval training. An example of this would be  to maybe sprint for 20 seconds, then walk for 20  

seconds, and repeat this cycle for say eight bouts.  This would be a one to one ratio, and the ratio  

can be changed, as many athletes do a two to one  ratio, sprinting for 30 seconds then walking for  

15 seconds. The next type of exercise is strength  or resistance training, which in general is any  

type of exercise that requires a muscle or group  of muscles to exert force. Resistance training  

can help improve strength, stamina, increase bone  density, improve sleep, and it can also make many  

everyday tasks easier, such as climbing up stairs  or carrying groceries into the house. There are  

many different types of ways to perform strength  training exercises. You can use free weights, such  

as dumbbells, which are very efficient as  they allow for a full range of motion and  

work more stabilizing muscles, resistance bands  are very versatile as all you need to use them  

is something to wrap them around, which in  many cases can be your own body. Bands are  

great at providing what is called progressive  resistance, which means they provide an increase  

in resistance throughout the range of motion of  the exercise. Exercise machines provide another  

way to do resistance training, most of these  machines are based on a cable pulley system to  

provide the resistance. Bodyweight exercises are  another way to perform resistance training, in  

these types of exercises your body is providing  resistance against gravity. There are many other  

ways to perform strength training exercises such  as with medicine balls, suspension trainers, and  

exercise balls. Flexibility exercises are the  stretching of muscles and tendons to improve  

joint range of motion and physical function.  There are many types of stretches to improve  

flexibility with the two most popular being static  stretches and dynamic stretches. Static stretches  

consist of slow movements into a peak position,  then holding that position. Dynamic stretches is  

moving parts of the body through a full range  of motion while slowly increasing the reach or  

speed of the movement. The next type of exercise is  balance training. Having good balance can help to  

prevent falls and injuries, improve neuromuscular  connections, improve athletic performance, and make  

many everyday movements easier. There are three  main types of balance, stationary balance, motion  

balance, and offset balance. Stationary balance is  when your body is not in motion, so standing still  

on both feet requires balance, doing alternating  movements like alternating curls or side raises  

or single leg exercises, such as standing on  one foot and holding the other foot off the  

ground, or even doing single leg arm curls can  help improve stationary balance. Motion balance  

is exactly what it sounds like, the ability  to balance yourself during movement. A great  

example of this is lunges. Doing a front lunge,  where you step forward, or especially a back  

lunge, where you step backwards requires a great deal  of balance and coordination. Box or platform jumps  

are another movement that requires balance as  you stick the landing. Offset balance is where one  

side of your body holds a weight, or each side of  your body holds a different amount of weight, so  

doing a single arm side raise is an offset  balance exercise, or doing a lunge while  

holding a dumbbell on one side of your body, is  a combination of offset and motion balance. The  

next type of exercise is coordinated movements,  which is the ability to use different parts of  

the body together smoothly and efficiently. Using  your hands and foot to drive a car, or walking  

and scrolling through your phone, are a couple  examples of coordinated movements. A few exercises  

to improve coordination include tossing a ball  against the wall and catching it as it returns  

to you, dribbling a basketball while jogging and  alternating hands, kicking a ball against the wall  

and stopping it as it returns to you, doing jumping  lunges alternating feet, and you can even combine  

strength training movements like doing a squat to  an arm curl to a shoulder press, or a bent over row  

to a kickback to help improve coordination. Both  balance and coordination are neuromotor exercises  

that really strengthen your ability to move easier  and more efficiently, however many people overlook  

these type of exercises in their workout routines,  so you need to make sure you're not neglecting  

these. Alright folks, that's a wrap for this video,  hopefully you're doing everything you can to make  

today better than yesterday. I've got more videos  right there for you, till next time I am outta here.