Types of Exercise

Types of Exercise Monostructural Bodyweight/Gymnastics Weightlifting Push Pull Core Compound Weightlifting

Monostructural Exercises Otherwise known as “cardio” exercises… The reason for this terminology is because the realm of aerobic exercise isn't defined by a type of exercise, but by the oxidative metabolic pathway. Since any kind of exercise, whether it be sport, gymnastic, or weightlifting can fall into the realm of "cardio" based on the duration and the fuel the body uses to facilitate the activity (in this case, oxygen), it doesn't make sense to label a particular exercise as "cardio".

Types of Monostructural exercises… can you give examples? Running (outside or treadmill) - jogging Biking Rowing Hiking Swimming X-country Skiing (Elliptical machine) Stairs (Stepper) Jump rope

Bodyweight/Gymnastic Exercises Bodyweight exercises are some of the most common and beneficial exercises that you can do. These exercises do not use free weights or any other type of machine or equipment. Rather, the person exercising uses his or her own bodyweight as the sole form of resistance for the workout. By including bodyweight exercises in your regular fitness routines you can strengthen your body without needing a gym, outside tools or equipment of virtually any kind.  Bodyweight exercises are in many cases much less likely to result in injury as compared with other types of exercises. 

Types of Bodyweight exercises… Push Push ups (any type) Dive bombers Dips Squats & Lunges Crab walk

Types of Bodyweight exercises… Pull Pull ups Chin ups Inverted rows Human flag Back extensions

Types of Bodyweight exercises… Core Mountain climbers Crunches V-sit ups GHDs Planks Twists Scissors Leg raises Toes to bar

Types of Bodyweight exercises… Compound Muscle ups On the bar On the rings Burpees

Weightlifting Exercises Also known as resistance or strength exercises Any exercise where you move your body against resistance where resistance is any force that makes the movement harder to perform resistance provided by bands, weighted bars or dumbbells and exercise machines. You body weight, gravity, - are also types of resistance.

Types of Weightlifting exercises… Push Bench press Shoulder press; push press Weighted Squats & Lunges

Types of Weightlifting exercises… Pull Standing rows Lat pulldowns Deadlift Cleans (power & hang)

Types of Weightlifting exercises… Core Any core exercise that you add a resistance to it… Machine resistance Medicine ball resistance Extra weight

Types of Weightlifting exercises… Compound Squat thrusters Snatch Clean & jerk Sumo Deadlift High Pull

Types of Training

Types of Training Strength & Resistance training Flexibility training Static training Dynamic training Ballistic training Proprioceptive Neuromuscular Facilitation Training (PNF) Plyometric Training Balance & Core training

Types of Training Cross-training High Intensity Interval Training Endurance training Circuit training Interval training Continuous training Fartlek training Tempo training

Workout example

Workout example When you plan your workouts have in mind the following: What is my goal for this session? Plan accordingly having in mind: (F.)I.T.T. Push, pull, core & compound exercises Back/front part of the body Top/bottom part of the body

Workout example 5 rounds for time of: 400 meters (1/4 mile) – Monostructural 20 Push ups or 15 burpees (bodyweight push or compound) or bench press (weightlifting push) 25 V-sit ups + 30 Ball twists (core bodyweight + core weightlifting) 15 back squats or Squat thrusters (Push or compound weightlifting) 10 Pull ups (pull bodyweight)