Page 289 - Keys To Community College Success

calming effect on the body. In addition, regular exercise builds discipline, time-manage-
ment skills, and motivation that can also contribute to academic success. Risking the
time and effort to exercise brings enormous rewards.

Types of exercise
There are three general categories of exercise: cardiovascular (aerobic activity for your
heart), strength, and flexibility (see Key 10.4). The type you choose depends on your
exercise goals, personality, available equipment, your time and fitness level, and other
factors.
Some exercises fall primarily into one category. For example weight lifting is a
strength activity and biking is a cardiovascular activity. However, others, like power Wellness and Stress Management
yoga or Pilates, combine elements of two or three categories. For maximum benefit, try
cross-training (alternating types of exercise and combining elements from different
types of exercise). For example, if you lift weights, use a stationary bike for cardiovas-
cular work and add a stretching routine.
Always check with a physician before beginning an exercise program, and adjust
your program to your physical needs and fitness level. If you are not currently exercis-
ing, don’t immediately head to the track for a long run. Instead, begin with a daily
walking program. Start with a 10-minute walk and increase your time gradually. Walk-
ing is gentle on your joints, burns calories, helps your heart, and can improve your
mood as well.

KEY 10.4 Vary your exercise activities among three
types of training.

Cardiovascular Strength
Training Training
• Strengthens your heart • Strengthens different
and lungs muscle groups
• Examples: swimming, • Examples: weight
running, skating, aerobic machines, free weights,
dancing, and biking push-ups, and abdominal
crunches

Flexibility
Training
• Increases muscle flexibility
• Examples: yoga and stretching
exercises such as dynamic,
ballistic, static active, and static
passive

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