Working out in gym can be split into five main parts: cardio, strength, flexibility, balance, and endurance. Each part has its own good points and hard points, and can be changed to fit your fitness level and goals.
Cardio exercises are exercises that make your heart and lungs work harder, such as running, cycling, swimming, or jumping rope. They can help you burn fat, make your heart and lungs stronger, and lower the chance of getting sick. Cardio exercises can be done at different levels, such as low, medium, or high, depending on your fitness level and goals. Some examples of cardio exercises in gym are:
- Treadmill: This is a machine that makes you run or walk on a flat or sloped surface. You can change the speed and slope, and it can show you the distance, time, fat, and heart rate.
- Elliptical: This is a machine that makes you do something like running and cycling, with pedals that move in an egg shape. You can change the hardness and slope, and it can work both the top and bottom of your body.
- Rowing machine: This is a machine that makes you do something like rowing a boat, with a handle that pulls a chain connected to a wheel. You can change the hardness and strokes, and it can work your whole body.
Strength exercises are exercises that make your muscles bigger and stronger, such as lifting weights, doing exercises with your own weight, or using bands that resist. They can help you use more energy, make your bones harder, and stand better, and stop you from getting hurt. Strength exercises can be done by working on different muscles, such as the arms, chest, back, legs, or middle. Some examples of strength exercises in gym are:
- Dumbbells: These are weights that you can hold in one or both hands, and can be used for different exercises, such as curls, presses, rows, or lunges. They come in different weights and sizes, and can be used to work on one or more muscles.
- Barbell: This is a long metal bar that you can put weight plates on both sides, and can be used for different exercises, such as squats, deadlifts, bench presses, or cleans. It comes in different weights and lengths, and can be used to work on your whole body.
- Cable machine: This is a machine that has a system of pulleys with cables attached to weight stacks, and can be used for different exercises, such as lat pulldowns, tricep pushdowns, chest flies, or bicep curls. You can change the height and angle, and it can be used to work on different muscles.
Flexibility exercises are exercises that make your muscles and joints stretch, such as yoga, pilates, or tai chi. They can help you move better, feel more relaxed, and lower muscle pain and stiffness. Flexibility exercises can be done by staying in different positions or movements for a certain time, such as 10 seconds, 30 seconds, or 60 seconds. Some examples of flexibility exercises in gym are:
- Yoga: This is a way of doing physical positions, breathing methods, and thinking, and can help you be more flexible, balanced, and calm. It can be done in different ways, such as hatha, vinyasa, bikram, or ashtanga, and can be done on a mat or with things, such as blocks, straps, or cushions.
- Pilates: This is a way of making the core stronger, which is the muscles of the stomach, back, and hips. It can help you stand better, be more stable, and be more aligned, and can be done on a mat or with machines, such as a reformer, a chair, or a barrel.
- Tai chi: This is a kind of fighting that involves slow and gentle movements, and can help you be more flexible, balanced, and peaceful. It can be done in different forms, such as yang, chen, or wu, and can be done on a mat or with things, such as a fan, a sword, or a stick.
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