Types of exercise
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Types of Exercise: A Comprehensive Overview
Cardiometabolic Health and Exercise Types
Combined Training and Hybrid-Type Training
Research indicates that combined aerobic and resistance training (combined training) is the most effective exercise modality for improving cardiometabolic health in overweight and obese adults. Hybrid-type training, which integrates multiple exercise components, ranks second in efficacy. These multicomponent exercise interventions outperform single-component modalities such as continuous endurance training, interval training, and resistance training in enhancing somatometric variables, body composition, lipid metabolism, glucose control, blood pressure, cardiorespiratory fitness, and muscular strength.
Aerobic Exercise
Benefits for Fibromyalgia Syndrome
Aerobic exercise (AE) has been shown to significantly reduce pain, fatigue, depressed mood, and limitations in health-related quality of life (HRQOL) in patients with fibromyalgia syndrome (FMS). Both land-based and water-based AE, performed at slight to moderate intensity two to three times per week, are effective. Continuing exercise post-treatment is associated with sustained positive outcomes.
Impact on Mild Cognitive Impairment
Aerobic exercise is particularly beneficial for individuals with mild cognitive impairment (MCI), showing medium effect sizes in improving global cognition. However, the effects on domain-specific cognitive functions and psychological outcomes remain inconclusive, necessitating further research.
Quality of Life in Multiple Sclerosis
For people with multiple sclerosis (MS), aerobic exercise has the highest effect size for improving physical HRQOL, especially in those with severe disease. It ranks highly in terms of overall HRQOL improvement as well.
Resistance Training
Strength Development and Rehabilitation
Resistance training focuses on strength development through weight training or high-resistance machines, typically involving fewer repetitions before exhaustion. This type of exercise is crucial for conditioning and rehabilitation, targeting muscle power and endurance.
Benefits for Type 2 Diabetes
Resistance exercise is recommended for individuals with type 2 diabetes to enhance muscle strength. It should be performed at least two days a week, complementing aerobic exercise for optimal health benefits.
High-Intensity Exercise
Motor Memory Consolidation
High-intensity exercise, regardless of the specific type (strength training, circuit training, or sports like indoor hockey), has been shown to enhance motor memory consolidation. This suggests that the physiological stimulus of high-intensity exercise is more critical than the specific movements involved.
Mind-Body Exercises
Mental Health and Body Image
Mind-body exercises, such as yoga and dance, positively impact mental health and body image. These exercises improve physical efficacy, which mediates the relationship between exercise type and body image, reducing body dissatisfaction and enhancing overall well-being.
Quality of Life in Multiple Sclerosis
Mind-body exercises are particularly effective in improving mental HRQOL in individuals with MS, highlighting their importance in managing both physical and psychological aspects of the disease.
Flexibility and Balance Exercises
Type 2 Diabetes Management
Flexibility and balance exercises are recommended for individuals with type 2 diabetes to complement aerobic and resistance training. These exercises help in reducing sedentary time and improving overall physical activity levels .
Conclusion
Different types of exercise offer unique benefits across various health conditions. Combined and hybrid-type training are most effective for cardiometabolic health in overweight and obese individuals. Aerobic exercise is beneficial for fibromyalgia, mild cognitive impairment, and multiple sclerosis. Resistance training is crucial for strength development and managing type 2 diabetes. High-intensity exercise enhances motor memory consolidation, while mind-body exercises improve mental health and body image. Flexibility and balance exercises complement other exercise types, particularly in managing type 2 diabetes. Tailoring exercise prescriptions to individual needs and health conditions can maximize health outcomes.
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