Cardio exercise is any exercise that raises your heart rate. Let’s face it! Our bodies were made to be in motion; and we all know that to keep our muscles in shape, we need to move them. This movement makes them strong; and stronger muscles make for a more efficient and healthy body. Your heart is a muscle, therefore working it makes it stronger. A stronger cardiovascular system means more capillaries delivering more oxygen to the cells in your muscles. This enables your cells to burn more fat during both exercise and inactivity. Cardio exercise uses large muscle movement over a sustained period of time, keeping your heart rate to at least 50% of its maximum level.

Weight training is a type of strength training workout for developing the strength and size of skeletal muscles. It utilizes bars, dumbbells or weight stacks in order to oppose the force generated by muscle, through concentric or eccentric contraction. A variety of specialized equipment are used to target specific muscle groups and types of movement.

Strength training is useful in sports like bodybuilding, weightlifting, powerlifting, games like shot put, discus throw and javelin throw. Many other sports use strength training as part of their training regimen such as baseball, basketball, football, hockey, mixed martial arts, rowing, rugby and wrestling.

The benefits of weight training are:

• Strengthens bones
• Increases immunity
• Boosts metabolism and burns fat
• Regulates insulin and reduces inflammation
• Improves posture
• Helps induce sleep
• Increases energy levels
• Boosts confidence

Currently the buzziest word in the fitness industry, functional training helps build strength, power, and mobility that is helpful in performing daily tasks with ease.

It evolved from the rehabilitation of soldiers who were World War I survivors, with injuries that had affected their daily movement like walking, bending, sitting, and standing. The therapy they received emphasized more on core strengthening and mobility, which proved to be helpful in daily movement. Functional training focuses more on movement than muscle and trains unilateral movements.

The benefits of functional training are:

• Ease of daily tasks
• Greater muscle memory
• Low impact exercises that so can be performed at all levels at all times
• Increases coordination and flexibility
• Improves balance and posture
• Helps relieve joint pains
• Reduces risk of injuries