Health & Fitness Coaching | Workouts | Nutrition

Types of Exercise

Types of Exercise

Types of Exercise

Types of Exercise

“An early-morning walk is a blessing for the whole day.” ― Henry David Thoreau

Exercise, you either love it or hate it. You might even have a love-hate relationship with it; however, it is an important part of a healthy life style not only for losing weight, but maintaining your health and wellness.

Exercise can be broke up into four different categories:

  • Endurance
  • Strength
  • Flexibility
  • Balance

Many people tend to focus just on one category, such as cardio and neglect the others. It is important, however, to be sure and include all elements in your fitness routine. Each category might be different, but they all compliment each other to produce total wellness.


Endurance, or aerobic (cardio) exercise activities are focused on increasing your breathing and heart rate. These kinds of exercises keep your heart, lungs and circulatory system healthy and improve your overall fitness level. Using these exercises to build endurance can make it easier to carry out many of your daily activities.

Endurance exercises include: jogging, dancing, running, swimming, boxing, rowing, biking and many team sports. Some great programs to build endurance are TurboFire, Insanity, Insanity MAX:30 and Focus T-25.


Strength exercises focus on building stronger muscles. Even just small changes in strength can make a big difference in completing your everyday activities. Plus, as an added bonus building muscle helps rev up your metabolism and helps you burn more calories. Strength exercises are often referred to as strength training, weight training or resistance training.

Strength exercises use weights, resistance bands or your body weight to help increase your muscle mass. Some strength training programs are P90x, ChaLEAN Extreme and Body Beast.


Balance, YogaBalance training isn’t just important for athletes, everyone can benefit from working on their balance. That’s what those funny looking half stability balls are for at the gym. These BOSU balls create an unstable surface to perform exercises meant to increase strength in your stabilizer muscles. Balance training focuses on your body’s ability to interpret and use information about your position in space. Through a complex system of environmental feedback, cues from the bottom of your feet, the relation of your inner ear to gravity, and what you see, your body senses which muscles to activate or deactivate to maintain your desired position.

By training to develop greater balance, you will recognize improvements in coordination, athletic skill, and posture. This in turn will result in fewer injuries and greater stability as you age, which can help prevent falls and keep you both strong and independent longer. These are the very benefits that have led many coaches, trainers, and athletes to incorporate balance training into their workouts.

As a beginner, you don’t need and fancy equipment to work on your balance. This article from SparkPeople, 3 Ways to Improve Your Balance is a great place to start. Each of our Beachbody programs includes an element of balance training, like P90X3’s Isometrix workout and our Tai Cheng program.


Flexibility exercises stretch your muscles and help your body stay limber. Being flexible gives you more freedom of movement, by increasing the range of motion in your joints, you enhance your performance and reduce your risk of injury. Tight muscles restrict movement and puts strain on your joints and tendons.

There are several different types of stretching that you can incorporate into your program including: dynamic stretching, ballistic stretching, static active or passive stretching, isometric stretching and PNF stretching. Depending on your fitness goals, you can incorporate one or all of these types of stretching.

Yoga is just one example of flexibility exercises.

No matter which types of exercise are your favorite, don’t forget to incorporate all four elements into your fitness program for optimal health and wellness.

What are your favorite exercises in each type?

1 thought on “Types of Exercise”

Leave a Reply

Your email address will not be published. Required fields are marked *