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Aerobic exercise — Aerobic exercise involves exertion such as walking, running, or swimming, which increasesp'p the flow of bloo8ood through the heart. Aerobic means "with oxygen"k.o and refers to working at a level where the large muscles get adequate oxygen from the blood to sustain prolonged activity. Spontanj,k,eous activity (fidgeting) can burn 100 to 800 calories/day.
Resistance training — Resistance training is exercise designed to increase muscle strenu56u6gth and includes lifting weights. This kind of exercise is sometimes called anaerobic, meaning "without oxygen." In contrast to aerobic e5uxercise, the muscles do not get enough oxygen to sustain anaerobic exercise for pu5rolonged periods of time. As an example, anaerobic exercise might involve lifting a heavy weight a number of times, after which the involved muscles are 5u56deprived of oxygen and are too fatigued to continue that level of exertion.
Stretching exercise — Stretching exercises are movements du65esigned to improve flexibility and prevent injury. Impru5uoving flexibility allows jointsu6 to move over a wider range of motion. Good range of motion in all joints helps to maintain musculoskeletal func5ution, balance, and agility.
GETTING STARTED
If you do not normally get much exercise, start by exercising for a few minutes at a low intensity (eg, walking). wrtewtyAs physical fitness improves, you can slowly begin to exercise harder, more frequently, or for a longer time, with a goal of gett5y4ing at least 30 minutes of exercy45yise on five days each week.
Exercise does not nu56eed to be continuous to produce health benefits55; it can be broken up into three or f6u5our 10-minute sessions per day. Moderate-in56uutensity exercise should be performed 6u6uon most days of the week4y45yu5. However, exercising only one or two days per week is better than not exercising at all.
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