General Overview of Exercises and Associated Benefits

There are four different types of exercise, all of which serve different

purposes. 1. Aerobic (cardio or endurance) exercises increase breathing
and heart rate, keep the heart and lungs healthy. Common exercises
include walking, jogging, biking, swimming, dancing, playing tennis and
gardening. 2. Strength exercises are important for keeping your bones
and muscles strong. Some examples include weight lifting, using resistance
machines and band. 3. Flexibility exercises help you maintain a wide
range of motion and improve overall flexibility. Common exercises
include stretching and yoga. 4. Balance exercises can strengthen the
body’s core and help prevent falls. Common exercises include Tai qi, and
standing on one foot.

In addition to the well-known benefits for weight and chronic diseases management, such as diabetes, high blood pressure, and arthritis, exercise has been shown to reduce stress,
improve mental clarity, prolong endurance, boost libido, and strength
immune system. It also help to develop collaborate team spirit and
achieve highest performance through sports competition.

Studies show when you start exercise, at first 30 min., your body use glucose as
energy resource. When you continue the exercise, the glucose runs low,
the body starts to burn fat between 45 min. to an hour. Beyond an hour,
your body starts to break down muscle protein to provide energy. So a
good exercise regimen for weight loss purpose is at 45 min above, 4 - 5
times per week according to American heart association.