For most people, exercise may be divided into three general categories:
- Aerobic or endurance
- Strength or resistance
- Flexibility
A balanced program should include all three. (Speed training is also a major category, but is generally practiced only by competitive athletes.)
Aerobic (Endurance) Training
Benefits of Aerobic Exercise. Regular aerobic exercise provides the following benefits:
- Builds endurance
- Keeps the heart pumping at a steady and elevated rate for an extended period
- Boosts HDL ( "good") cholesterol levels
- Helps control blood pressure
- Strengthens the bones in the spine
- Helps maintain normal weight
- Improves one's sense of well being
Types of Aerobic Exercise. Aerobic exercise is usually categorized as high or low impact. Examples of each include the following:
- Low- to moderate-impact exercises: Walking, swimming, stair climbing, step classes, rowing, and cross-country skiing. Nearly anyone in reasonable health can engage in some low- to moderate-impact exercise. Brisk walking burns as many calories as jogging for the same distance and poses less risk for injury to muscle and bone.
- High-impact exercises: Running, dance exercise, tennis, racquetball, squash. High-impact exercises should be performed no more than every other day and less for those who are overweight, elderly, out of condition, or have an injury or other medical problem that would preclude high-impact.
 | Click the icon to see an image of aerobic exercise. |
Aerobic Regimens. As little as one hour a week of aerobic exercises is helpful, but 3 to 4 hours per week are best. Some research indicates that simply walking briskly for 3 or more hours a week reduces the risk for coronary heart disease by 65%. In general, the following guidelines are useful for most individuals:
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