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Types of Exercises


Adults and children need three types of exercise to build a strong body:

  1. Cardiovascular: Exercise experts call this aerobic exercise. Aerobic is just a fancy word for "with oxygen", and simply means that you are getting your heart rate up. Exercising in this way makes your body's heart and large muscles stronger.
    • How Much? The very latest evidence suggests that kids need about 30 to 60 minutes most days of the week. For adults, at least 4 days a week, if not daily.
    • What Types? Soccer, basketball, football, tennis, hockey, and other sports you play and practice; cycling, walking, running, swimming, canoeing, skating, roller blading, skipping, playing hopscotch, skiing, snowboarding, dancing, jumping rope, to name a few...
  2. Stretching: Staying flexible is one way to avoid getting strains and sprains when active. It's easy, you can even stretch while watching television. Always stretch before and after any activity, so that muscles stay relaxed. That means fewer injuries and a better workout. Some activities can actually make you more flexible, including yoga, ballet, gymnastics, tumbling and martial arts, such as tai chi and karate. Everyone should participate in flexibility building activities 4 to 7 times a week.
  3. Strengthening: You are absolutely right if you think that stronger muscles are good for your health. Muscle building activities should be included in your workouts at least 2 to 4 days a week. While most people associate weight lifting with strength training, beware - for children, weight lifting is not recommended! Instead, try: push-ups, sit-ups, dips, knee bends, throwing, pulling and pushing (like vacuuming). Building strong muscles makes it easier to do just about anything. Plus, an added bonus, muscle mass is more metabolically active, so the more you have, the more efficiently the body uses calories for fuel.

Types of Exercises