00:00What's up dudes, and what is up beautiful ladies out there?
00:03Brian here, and in this video we are going to go through the different types of
00:07exercise. All right, let's roll! The first type of exercise is
00:12cardiorespiratory or aerobic exercise, which in general is any type of
00:17exercise that raises your heartbeat. Your respiratory and cardiovascular
00:21systems work together to deliver oxygen you breathe in to all
00:25parts of your body, and doing regular cardio exercise
00:28sessions strengthens both of these systems and many of the organs in these
00:32systems. There are different types of cardio exercise,
00:36and they're usually based on heart rate and exertion. Steady state cardio is
00:40keeping a constant pace for a specific distance or duration,
00:44such as walking or jogging. Even performing everyday tasks such as
00:48cleaning the house, walking the dog, or working in the yard can be considered a
00:52moderate form of cardio. Interval training is another type of
00:56cardio, where you maybe walk for three minutes and jog for 30 seconds,
01:00repeating this cycle for a specific time period. Circuit training can also be a
01:05form of cardio, combining some strength exercises with cardio based exercises.
01:10For instance, four exercises, side to side hops,
01:13side dumbbell raises, lunges, and push-ups. You can take short rest between the
01:18exercises, or do the complete circuit and take a rest, and then do the circuit again.
01:24And more advanced athletes can do HIIT, or high intensity interval training.
01:28An example of this would be to maybe sprint for 20 seconds,
01:31then walk for 20 seconds, and repeat this cycle for say eight bouts.
01:36This would be a one-to-one ratio, and the ratio can be changed as many athletes do a
01:40two-to-one ratio, sprinting for 30 seconds, then walking for 15 seconds.
01:45The next type of exercise is strength or resistance training, which in general is any
01:50type of exercise that requires a muscle or group of muscles to exert force.
01:54Resistance training can help improve strength, stamina, increase bone density,
01:58improve sleep, and it can also make many everyday tasks easier,
02:03such as climbing upstairs, or carrying groceries into the house.
02:07There are many different types of ways to perform strength training exercises.
02:11You can use free weights, such as dumbbells, which are very efficient,
02:14as they allow for a full range of motion, and work more stabilizing muscles.
02:18Resistance bands are very versatile, as all you need to use them is something to wrap them around,
02:23which in many cases can be your own body.
02:25Bands are great at providing what is called progressive resistance,
02:29which means they provide an increase in resistance throughout the range of motion of the exercise.
02:34Exercise machines provide another way to do resistance training.
02:38Most of these machines are based on a cable pulley system to provide the resistance.
02:42Body weight exercises are another way to perform resistance training.
02:46In these type of exercises, your body is providing resistance against gravity.
02:50There are many other ways to perform strength training exercises,
02:53such as with medicine balls, suspension trainers, and exercise balls.
02:58Flexibility exercises are the stretching of muscles and tendons
03:02to improve joint range of motion and physical function.
03:06There are many types of stretches to improve flexibility, with the two most popular being
03:10static stretches and dynamic stretches.
03:13Static stretches consist of slow movements into a peak position, then holding that position.
03:19Dynamic stretches is moving parts of the body through a full range of motion,
03:23while slowly increasing the reach or speed of the movement.
03:27The next type of exercise is balance training.
03:29Having good balance can help to prevent falls and injuries, improve neuromuscular connections,
03:34improve athletic performance, and make many everyday movements easier.
03:39There are three main types of balance.
03:41Stationary balance, motion balance, and offset balance.
03:45Stationary balance is when your body is not in motion, so standing still on both feet requires balance.
03:51Doing alternating movements like alternating curls or side raises, or single leg exercises,
03:57such as standing on one foot and holding the other foot off the ground,
04:00or even doing single leg arm curls, can help improve stationary balance.
04:05Motion balance is exactly what it sounds like, the ability to balance yourself during movement.
04:10A great example of this is lunges.
04:13Doing a front lunge, where you step forward, or especially a back lunge, where you step backwards,
04:18requires a great deal of balance and coordination.
04:21Box or platform jumps are another movement that requires balance as you stick the landing.
04:26Offset balance is where one side of your body holds a weight,
04:30or each side of your body holds a different amount of weight.
04:33So doing a single arm side raise is an offset balance exercise,
04:37or doing a lunge while holding a dumbbell on one side of your body,
04:40is a combination of offset and motion balance.
04:44The next type of exercise is coordinated movements,
04:47which is the ability to use different parts of the body together smoothly and efficiently.
04:52Using your hands and foot to drive a car, or walking and scrolling through your phone,
04:56are a couple examples of coordinated movements.
04:59A few exercises to improve coordination include tossing a ball against a wall,
05:03and catching it as it returns to you.
05:05Dribbling a basketball while jogging and alternating hands,
05:09kicking a ball against a wall, and stopping it as it returns to you.
05:12Doing jumping lunges, alternating feet,
05:15and you can even combine strength training movements,
05:17like doing a squat, to an arm curl, to a shoulder press,
05:20or a bent over row, to a kickback, to help improve coordination.
05:25Both balance and coordination are neuromotor exercises,
05:28that really strengthen your ability to move easier and more efficiently.
05:32However, many people overlook these type of exercises in their workout routines,
05:36so you need to make sure you're not neglecting these.
05:39Alright folks, that's a wrap for this video.
05:40Hopefully you're doing everything you can to make today better than yesterday.
05:46I've got more videos right there for you.
05:49Till next time, I am out of here.
05:54because something I've already spent last week,
06:08that I made my relationships with a lot higher szerot into the regular operation,
06:12I wish I didn't catch up with a lot of directions.
Comments