-Flexibility exercises, such as stretching, improve the range of motion of muscles and joints.
-Aerobic exercise, like walking and running, focus on increasing cardiovascular endurance.
-Anaerobic exercises, on the order of weight training, functional training or sprinting, increase short-term muscle strength.
A combination of these exercises should be included in a well balanced fitness program.
should be done 4 - 5 times a week. Generally a minimum of 20 to 30 minutes per session. Once you have base training behind you, consider adding interval training (covered in another section) to make your aerobic exercise more effective.
use resistance -to strengthen and condition the musculoskeletal system, improving muscle tone and endurance.
Muscle burns fat. So when you build muscle, you burn fat even while you are relaxing.
You should plan on doing your strength training workout a minimum of 2 days a week and, ideally 3 days a week.
Anaerobic exercise is exercising at high intensity levels for shorter periods of time. An example would be running 8 all out sprints during your workout, each followed by a period of 30 seconds or more recovery time.