Research, Resource & Education

Types of Exercises & Examples

Table of Contents

This page has information about different types of exercises you can do to improve your balance, strength, core stability, myofascial release, endurance, and agility. It also includes examples of exercises for each type.

It is recommended that if you’re new to exercising or have pre-existing health concerns, you should consult your physician before beginning any exercise program. This will ensure that you receive personalized recommendations tailored to your unique health status, and potentially prevent any complications that may arise.

It is important to remember that the information presented here and in books is of an educational nature and should not be used in lieu of medical advice from your doctor and healthcare team.

FLEXIBILITY / STRETCHING / RANGE OF MOTION

  • Range of motion within a joint across various planes of motion that can be increased with stretching.
  • This is needed to prevent decreased range of motion in a joint.
  • Joint mobility can be inhibited by body habitués, genetics, connective tissue elasticity, skin that surrounds the joint, or the joint itself.
  • Increased physical efficiency and performance.
  • Decreased risk of injury by decreasing resistance in various tissues.
  • Increased blood supply and nutrients to joint structures.
  • Improved nutrient exchange by increasing the quantity and decreasing the thickness ofsynovial fluid in the joint.
  • Increased neuromuscular coordination.
  • Improved muscular balance and postural awareness.
  • Reduced muscular tension. (Bryant & Daniel, Ace Personal Training Manual, 2003, pg 306-307)
  • It is always better to stretch a warm muscle (see Warm up and Cool down) when the tissue temperature is above normal.
    • Think of putting an elastic band in the freezer compared to heating it before stretching. Which do you think will get a better stretch?
  • Static stretching is best for the type for beginning athletes.
    • Static stretching is a slow,gradual lengthening of the connective tissue (tendon, muscles and ligaments) through a full range of motion to the point of discomfort – not pain.
    • This stretch should be held for atleast 30 seconds, but no longer than 1 minutes.
  • Dynamic stretching consists of controlled leg and arm swings that take you to the limits ofyour range of motion.
    • This type of stretching is appropriate to perform part of a warm up and/or cool down.
  • Ballistic stretching is a rapid, bouncing movement that may be appropriate in some sports.
    • The problem is that there is also a high risk factor for injury and should only bedone with a professional’s guidance.
  • Again, always remember to warm up before stretching.
  • Repeat all stretches 2-3 times and hold for 15-30 seconds up to 60 seconds) unless otherwise indicated.
  • Some evidence shows that static stretching may be more beneficial at the end of the exercise program when there is more certainty that the muscles have warmed up.
  • Dynamic stretching may be more beneficial at the beginning of the exercise program aspart of your warm up.
    • This can also be done at the end as part of the cool down.

Examples

CORE / STABILITY / BALANCE

  • Core strengthening is the foundation of all the other exercises that follow, especially balance.
  • Core training is not only an important step in conditioning, but also helps other issues, including neurological, orthopedic, weight, or overall weakness
  • The core includes muscles of the thoraco-lumbar spine (trunk), cervical spine., erector spinae, abdomen, pelvis, shoulder/scapulae, and your lower lats.
  • Static core functionality is the ability of one’s core to align the skeleton to resist a force that does not change.
  • The core is used to stabilize the thorax and the pelvis during dynamic movement.
    • The nature of dynamic movement must take into account our skeletal structure (as a lever) in addition to the force of external resistance, and consequently incorporates a vastly different complex of muscles and joints versus a static position.
  • The core is traditionally assumed to originate most full-body functional movement, including most sports. In addition, the core determines to a large part a person’s posture.
  • In all, the human anatomy is built to take force upon the bones and direct autonomic force, through various joints, in the desired direction.
  • The core muscles align the spine, ribs, and pelvis of a person to resist a specific force, whether static or dynamic. (Wikipedia: Core Anatomy)

These muscles work as stabilizers for the entire body.

  • Core training is simply doing specific exercises to develop and strengthen these stabilizer muscles.
  • If any of these core muscles are weakened, it could result in lower back pain or a protruding waistline.
  • Keeping these core muscles strong can do wonders for your posture and help give you more strength in other exercises like running and walking. (Bodybuilding.com)

There is a saying ‘form follows function’.

  • This is especially true with core stability and how it affects your balance.
  • Gravity influences all movement, so effective core training must be done against gravity.
  • The rectus abdominus muscle that you are isolating with those crunches flexes the spine/abs only when you are lying on your back or returning the torso to an upright position from hyperextension in standing.
  • “In the upright position, flexion is controlled by eccentric contraction of the back extensors as the lower the weight of the torso in the same direction as gravity”. (Bryant & Green, Ace Personal Training Manual 2003, p. 84)

BodyBuiding.com: Core Training: The What, Why and How

Wikipedia: Core Anatomy

Being able to engage the core with not only your balance exercises, but also arm and leg exercises will help prevent injury.

Step 1: First learn to brace the abdomen (see pictures 1 and 2 undeer examples). Think of this as trying to either brace for a punch to the stomach or trying to put on a tight pair of pants (not just sucking in your stomach)

Step 2: After getting a good feel for bracing, try doing a pelvic tilt (see pictures 3 and 4 under examples) and then progress to bridging (see examples 5)

Step 3: These two basic movements should be done while you progress your abdominal and core training, continuing through the balance section, and to some extent with arm and leg strengthening.

  • When doing floor work, such as crunches, make sure you are on a soft surface, such as a matt, Bosu, stability ball, etc.
  • Pushing your back into a hard surface, such as a wood floor, can do more damage than good to the spine.

Breathe – Never hold your breath.

Examples

BALANCE & STANDING - LEG

Basics

  • Requires LE strengthening for progression
  • Perform exercises 2-3x a week
  • Should be performed at beginning of exercise routine or can be the main exercise routine for endurance with increased repetitions or strength with resistance.

Duration, Frequency, Intensity, Sets and Reps

  • Balance – 1 set, 2-4 repetitions for hold of 5-60 seconds
  • Endurance – Less than 30 second rests in between sets
    • Static – 1 set, 5-10 repetitions as tolerated
    • Dynamic – 1 set, 3-10 reps for 10-30+ second hold as tolerated
  • Strengthening – Add resistance with bands or weights (see Strengthening for more information)
    • Static – 2-3 sets, 3-12 reps – slow controlled movements
    • Dynamic – 1-3 sets, 2-4 reps

Static Balance Progression:

  1. Bilateral – Both feet on the ground
  2. Unilateral – One foot on the ground
  3. Arm Movement – Overhead, can do arm exercises (See Arm Strengthening for exercises)
  4. Trunk rotation – Rotate with or without arm movement
  5. Eyes Shut (lack of visual cues – sensory removal)
  6. Head Turns, hand/eye tracking, shifting focal point (vestibular – sensory alteration)
  7. Reading (coordination)
  8. Unstable – progression

Repeat above on unstable surface such as balance pad, pillow, balance disc or Bosu.

Decrease Base of Support (BOS) Progression:
(See Examples below for 1-4)

  1. Wide BOS
  2. Narrow Bos
  3. Staggered/Split Stance/Semi-tandem
  4. Tandem Stance
  5. Single Leg Stance

SOLID GROUND:

  • Support: Hold onto chair, counter, sink or other stationary object.
  • No Support: Stand next to stable surface if needed for security.
    • Can start with 1-2 hands and as you become more stable, decrease the number of fingers used for support.
    • For example, take away the thumb and hold with 4 fingers, 3 fingers, 2 fingers, 1 finger and then without support.
  • Resistance: Add ankle weights on use elastic band for resistance

UNSTABLE SURFACE:
Balance pad, Bosu, Half foam roll, Pillow or Other unstable surface

  • Support: Hold onto chair, counter or other stationary object.
  • No Support: Stand next to stable surface if needed for security.
    • Can start with 1-2 hands and as you become more stable, decrease the number of fingers used for support.
    • For example, take away the thumb and hold with 4 fingers, 3 fingers, 2 fingers, 1 finger and then withoutsupport.
  • Resistance: Add ankle weights on use elastic band for resistance

See Example 1-4 Below & Progression above

  • Hold onto a chair, counter or other steady object.
  • Continue steps 2-8 holding on to a sturdy object.
  • Can start with 1-2 hands and as you become more stable, decrease the number of fingers used for support.
    • For example, take away the thumb and hold with 4 fingers, 3 fingers, 2 fingers, 1finger and then without support.
  • When feeling comfortable, take away support staying close to object for security
  • When able to complete with decreasesd support, add balance pad or unstable surface completing 2-8 as above.

Examples

STRENGTHENING / RANGE OF MOTION

DEFINITION

  • Anaerobic – without oxygen: Single repetition with maximum resistance
  • Lifting lighter weights with a high number of repetitions will result in ‘toning’, whereas lifting heavier weights with a lower number of repetitions will result in ‘bulking up’.

BENEFITS

  • Increases muscle fiber size and contractile strength
  • Increases tendon and ligament strength
  • Increases bone strength / bone mineral density
  • Improves hormonal balances-decreased cortisol
  • Increases Peripheral (PNS) and Central (CNS) Nervous System
    communication/proprioception
  • Improves function for ADL’s (Activities of Daily Living)

RANGE OF MOTION

  • Refers to the distance and direction a joint can move between the flexed position and the extended position (stretching from flexion to extension for physiological gain).
  • It is important to be able to complete full ROM before adding resistance.
  • Before strengthening (adding resistance), make sure you can go through full ROM unless being followed by an MD or physical/occupational therapist or other professional.

FORMS

  • Isometric – Muscles contract with no motion at the joint or change in length of the muscle.
    • The exercises usually consist of maximal effort against an object that does not move, like a wall.
  • Isotonic – Muscles contract with motion at the joint; muscles either lengthen or shorten (see concentric/eccentric below).
    • Tension is not constant through the range of motion. (During a bicep curl, holding a 5 lb weight, the contraction is not constant during the entire movement).
    • Most common form of isotonic exercises use free weights with either dumbbells or a barbell.
  • Concentric – Muscle shortens, positive phase of lift.
    • Bending the elbow in a bicep curl
  • Eccentric – Muscle lengthens, negative phase of lift or lowering.
    • Straightening the elbow in a bicep curl.
  • Isokinetic – Muscles contract with motion at the joint; muscles either lengthen or shorten.
    • Machines or equipment control the speed of the movement, so tension is constant providing the maximum amount of
      resistance throughout the entire movement.

Repetition (Reps): Single cycle of lifting and lowering a weight in a controlled manner, moving through the form of the exercise. Example: 12 Bicep curls per set.

Set: Several repetitions performed one after another with no break between. There can be a number of reps per set and sets per exercise depending on the goal of the individual. Example: 12 reps x3 sets

Rep Maximum (RM): The number of repetitions one can perform at a certain weight is called the Rep Maximum (RM). For example, if one could perform 10 repetitions with a 75 lbs dumbbell, then their RM for that weight would be 10RM.
1RM is the maximum weight that someone can lift in a given exercise – i.e. a weight that they can only lift once.  (See Bulk up or Tone up Below)

Bulk vs. Tone: Do you want to ‘bulk up’ or ‘tone up’?

  • Although much of this depends on genetics and your ratio of slow and fast twitch fibers, discussed in the Endurance section, it is good
    to know what your goals are before starting.
  • The average person should be able to perform at about 75% of their maximum resistance for 10 repetitions.
  • If you can do ONE bicep curl with a 20 pound dumbbell/weight, then you should be able to do 10 with a 15 lbs weight. (See Set)
    • 20 lbs x 75% = 15 lbs
  • Once you get into a routine, it will be easy for you to know when to increase the weight.

 

Work from the Ground up

  •  Order: Isometric > ROM > Eccentric > Concentric
  • Use assistance before resistance – Start without weight to complete range of motion and then add weight with proper form. (See ROM above)
  • Add weight: 8-12 reps x 2-3 sets of each exercise at 75% of one repetition maximum (one-rep max).
    • Once you reach 12 easily, you can then recheck your one-rep max.
    • If it has increased, then increase your weight as above.
  • If you are looking to ‘bulk up’, perform low repetitions at a higher weight – up to 85-90% of the one-rep maximum. 5-8 reps x 2-3 sets.
    • With increased
      weight, there is a higher risk of injury.
  • If you are looking to ‘tone up’, perform high repetitions with 65-75% of the one-rep max. 12-20 reps x 2-3 sets.
  • Do NOT exercise the same muscle group every day.
    • The muscles need about 48-72 hours to repair.
    • This includes the abdomen.
  • **Muscle strengthening, if you are lifting weights, alternate upper and lower body with isolated abdomen exercises every other day as well.
    • For those working out several days a week, find a schedule that works for you, but give each muscle group 48-72 hours to recover.
  • Cardiac/aerobic conditioning can be done daily.
  • Breathe!! Always exhale on the exertion.
    • For example, when you are doing a crunch, exhale as you flexing the abs or ‘curling’.
    • Do not hold your breath.
  • Engage your core.
    • Don’t forget what you learned under core and balance.

Intensity:
How much mental and physical effort it takes to sustain an activity.

  • This can be done using the target heart rate range THR (optimum exercise intensity levels through beats per minute, talk test or rate of perceived exertion.

Duration:
How long the training lasts.

  • The higher the intensity, the shorter the duration.
  • The American College of Sports Medicine guidelines recommends all healthy adults aged 18–65 yr should participate in moderate intensity aerobic physical activity for a minimum of 30 min on five days per week, or vigorous intensity aerobic activity for a minimum of 20 min on three days per week.

Frequency:
How often the training occurs.

  • Training should be performed at least every other day or three days a week.
  • Cardiac/aerobic conditioning can be done daily, although you may want to vary exercises.
  • Regarding strength training, it is important to give each muscle group 48 hours to recover.
  • Alternate upper and lower body with isolated abdomen/core exercises every other day.
  • For those working out several days a week, find a schedule that works for you as long as you give each muscle group 48 hours of recovery time.

Movement Patterns and Examples
Basic movements that help to increase overall body strengthening

  • Bend and Lift: Squats, Dead Lifts and Leg presses
    • Picking up item off floor
  • Single Leg: Step ups, Single leg stance, Lunges
    • Walking up steps
  • Push: Shoulder press, Bench press, Push up
    • Pushing Shopping cart or Lawn mower
  • Pull: Lat pull downs, Seated rows
    • Vacuuming, Raking
  • Rotational
    • Shoveling snow

Examples

MYOFASCIAL RELEASE

  • Myofascial release (MFR, self-myofascial release) is an alternative medicine therapy that claims to treat skeletal muscle immobility and pain by relaxing contracted muscles, improving blood and lymphatic circulation, and stimulating the stretch reflex in muscles.
  • Fascia is a thin, tough, elastic type of connective tissue that wraps most structures within the human body, including muscle.
  • Fascia supports and protects these structures.
  • Osteopathic theory proposes that this soft tissue can become restricted due to psychogenic disease, overuse, trauma, infectious agents, or inactivity, often resulting in pain, muscle tension, and corresponding diminished blood flow. (Myofascial Release: Wikipedia)
  • Muscle relaxation
  • Improves muscular and joint range of motion
  • Reduces muscle soreness and improves tissue recovery
  • Encourages the flow of lymph
  • Improves neuromuscular efficiency
  • Reduces adhesions and scar tissue
  • Releases trigger point (sensitivity and pain) – brings in blood flow and nutrient exchange
  • Maintains normal functional muscular length / Provides optimal length-tension relationship
  • Corrects muscle imbalances

Possible quipment needed:

  • Foam Roller
  • Textured ball
  • Tennis or Lacrosse ball
  • Ball specificially designed for myofascial work

Technique:

  • Roll on foam roller or ball until you find the sore spot or trigger point.
  • When you find this point,stop and rest on it or decrease the range to this particular area and hold for 10-20 seconds.
  • Apply pressure to muscle area only.
  • Try not to roll over bones, joints or directly on the spine (you can use a ball over the muscles on the side of the spine).
  • Use this as a part of your warm up for particular areas you are exercising that day (for instance the hamstrings, calves and quadricep on leg strengthening day)
  • You can use this technique on additional days for trouble areas and can even devote a dedicated session for whole body myofascial release.

Examples

AGILITY

  • According to the Twist Conditioning workbook, “Agility is the ability to link several fundamental movement skills into a multidirectional pattern.
  • Reaction skills are the ‘whole body’ responsiveness to external stimuli, as well as muscle and joint internal reactivity.
  • Quickness is the ability to explosively initiate movement from a stationary position, as well as shifting the gears of speed”. (Twist, Peter, Twist Agility, Quickness and & Reactivity Workbook, 2009, pg 16)

Agility is a combination of acceleration, deceleration, coordination, power, strength and dynamic balance.

  • With agility training, always keep your head in a neutral position looking straight ahead no matter which way you turn.
  • “Powerful arm movement during transitional and directional changes is essential in order to reacquire a high rate of speed”. (Brown & Ferrigno, 2005, pp 73-74)
  • Agility exercises can be done with cones, hurdles, dots or squares on the floor, box drills, Bosu or ladders.
  • Agility can also be high impact or explosive movements.
  • If you are not comfortable with this in the beginning or have any contraindications, stick with low impact movements.
    • In other words, if you are jumping over hurdles, keep them low to the ground and jump over with one leg leading for low impact and jump with both legs for high impact.
  • If you are doing box drills or Bosu, please DO NOT JUMP off backwards.

Examples

ENDURANCE / AEROBIC CAPACITY

Aerobic-with oxygen: Muscular and cardiovascular

  • Many repetitions with sub-maximal weight (weight that is less than the maximum you can lift).
  • Muscular endurance is the ability of the muscle or group of muscles to sustain repeated contractions against resistance for an extended period of time.
    • This is needed to build muscle. (See Strengthening).
  • Cardiovascular endurance is the ability of the heart, lungs and blood vessels to deliver oxygen to working muscles and tissues, as well as the ability of those muscles and tissues to utilize that oxygen.
    • This is needed to help endure long runs or sustained activity, as with biking or running.
    • In short, endurance or aerobic exercises increase the heart rate and respiratory rate.
  • As far as long term performance goes, there are two types of muscle fibers that can determine the likelihood of success: slow and fast twitch, which may determine whether you are more likely to be a power-lifter or sprinter (fast twitch), or a marathon runner (slow twitch).
    • Your ability depends on the distribution of these fibers in the body.
    • In other words, you could have a certain percentage of slow twitch in your biceps, but a different percentage in your quadriceps.
    • There is some controversy over whether you can change the percentage or distribution of these fibers with endurance training or training for a specific event, although you may be able to change the glycolytic capacity.

Types of Fibers

  • Slow twitch fibers: Have a high aerobic capacity and are resistant to fatigue. People that have a higher percentage of slow twitch fibers tend to have better endurance abilities.
  • Fast twitch fibers: Contract faster than slow twitch, and thus fatigue faster. People that have a higher percentage of fast twitch fibers tend to have better sprinting or muscle building abilities.

MAYO CLINIC: Aerobic Exercise

Regular aerobic activity, such as walking, bicycling or swimming, can help you live longer and healthier. Need motivation? See how aerobic exercise affects your heart, lungs and blood flow.

How your body responds to aerobic exercise

  • During aerobic activity, you repeatedly move large muscles in your arms, legs and hips. You’ll notice your body’s responses quickly.
  • You’ll breathe faster and more deeply.
    • This maximizes the amount of oxygen in your blood.
  • Your heart will beat faster, which increases blood flow to your muscles and back to your lungs.
  • Your small blood vessels (capillaries) will widen to deliver more oxygen to your muscles and carry away waste products, such as carbon dioxide and lactic acid.
  • Your body will even release endorphins, natural painkillers that promote an increased sense of well-being.

What aerobic exercise does for your health
Regardless of age, weight or athletic ability, aerobic activity is good for you. As your body adapts to regular aerobic exercise, you’ll get stronger and fitter.

Consider the following 10 ways that aerobic activity can help you feel better and enjoy life to the fullest.
Aerobic activity can help you:

  • Keep excess pounds at bay
    • Combined with a healthy diet, aerobic exercise helps you lose weight and keep it off.
  • Increase your stamina
    • You may feel tired when you first start regular aerobic exercise.
    • But over the long term, you’ll enjoy increased stamina and reduced fatigue.
  • Ward off viral illnesses
    • Aerobic exercise activates your immune system in a good way.
    • This may leave you less susceptible to minorviral illnesses, such as colds and flu.
  • Reduce your health risks
    • Aerobic exercise reduces the risk of many conditions, including obesity, heart disease, high blood pressure,type 2 diabetes, metabolic syndrome, stroke and certain types of cancer.
    • Weight-bearing aerobic exercises, such as walking, help decrease the risk of osteoporosis.
  • Manage chronic conditions
    • Aerobic exercise may help lower blood pressure and control blood sugar.
    • If you have coronary artery disease,aerobic exercise may help you manage your condition.
  • Strengthen your heart
    • A stronger heart doesn’t need to beat as fast.
    • A stronger heart also pumps blood more efficiently, which improves blood flow to all parts of your body.
  • Keep your arteries clear
    • Aerobic exercise boosts your high-density lipoprotein (HDL), the “good,” cholesterol, and lowers your low-density lipoprotein (LDL), the “bad,” cholesterol.
    • This may result in less buildup of plaques in your arteries.
  • Boost your mood
    • Aerobic exercise may ease the gloominess of depression, reduce the tension associated with anxiety and promote relaxation.
  • Stay active and independent as you age
    • Aerobic exercise keeps your muscles strong, which can help you maintain mobility as you get older.
    • Studies have found that regular physical activity may help protect memory, reasoning, judgment and thinking skills (cognitive function) in older adults, and may improve cognitive function in young adults.
  • Live longer
    • Studies show that people who participate in regular aerobic exercise live longer than those who don’t exercise regularly.

Take the first step
Ready to get more active? 

  • Just remember to start with small steps.
  • If you’ve been inactive for a long time or if you have a chronic health condition, get your doctor’s OK before you start.
  • When you’re ready to begin exercising, start slowly.
  • You might walk five minutes in the morning and five minutes in the evening.
  • The next day, add a few minutes to each walking session.
  • Pick up the pace a bit, too. Soon, you could be walking briskly for at least 30 minutes a day and reaping all the benefits of regular aerobic activity.
  • Other options for aerobic exercise could include cross-country skiing, aerobic dancing, swimming, stair climbing, bicycling, jogging, elliptical training or rowing.

Mayo Clinic: Aerobic exercise: Top 10 reasons to get physical

Calorie: A unit of food energy.

  • The word calorie is ordinarily used instead of the more precise, scientific term kilocalorie.
  • A kilocalorie represents the amount of energy required to raise the temperature of a liter of water 1′ centigrade at sea level.
  • Technically, a kilocalorie represents 1,000 true calories of energy. (MedicineNet.com)
  • Calories are a measurement tool, like inches or cups.
  • Calories measure the energy a food or beverage provides from the carbohydrate, fat, protein, and alcohol* it contains.
  • Calories give you the fuel or energy you need to work and play –even to rest and sleep!
  • When choosing what to eat and drink, it’s important to get the right mix – enough nutrients without too many calories.
  • Paying attention to calories is an important part of managing your weight.
    • The amount of calories you need are different if you want to gain, lose, or maintain your weight.
  • Tracking what and how much youeat and drink can help you better understand your calorie intake over time.
  • Each person’s body may have different needs for calories and exercise.
  • A healthy lifestyle requires balance in the foods you eat, the beverages you drink, the way you do daily activities, adequate sleep, stress management, and in the amount of activity in your daily routine.(ChooseMyPlate.gov & CDC)

Example of Activities and Calories Burned (ChooseMyPlate.gov)

  • A 154-pound man who is 5′ 10″ will use up (burn) about the number of calories listed doing each activity below.
    • Those who weigh more will use more calories; those who weigh less will use fewer calories.
  • The calorie values listed include both calories used by the activity and the calories used for normal bodyfunctioning during the activity time.

SEE CHART BELOW

Example of Activities and Calories Burned Chart