Ask yourself this question, what does exercise mean to you? Does it mean going out and doing the 5-mile run? Well, if that's what you are thinking, you do not know more than half the truth yet. Like most people, you have the misconception that cardio (running, swimming, cycling, etc.) is the only form of exercise.

Therefore, this article will tell you about the other 2 exercises; Strength and flexibility training.

Aerobic training

Aerobic training is considered as cardio. If you are thinking swimming, running, walking and cycling, you are right. All of these exercises that require you to perform repetitive movement of a fixed set of muscles are categorized as aerobic training or cardio.

Strengthening training

If you are interested in weight loss, you should look into this type of training or exercise. Strength training is all about resistance and lifting weights. You can prevent bone loss too. The general rule of thumb is the more muscles you have, the more calories you burn. But in order to gain muscles, you have to lift weights to grow your existing muscles. Beside, another benefit of strength training is your body still continues to burn calories even after your workout at the gym.

How do you start? You go to the gym and lift weights for 20 to 30 minutes for 3 times a week. As you become advanced (after 3 to 6 months of training), you will most likely increase your training duration to 30 to 60 minutes for 5 times a week.

What if you are above the age of 60 years old? Can you still perform strength training? Yes you can. But do not push the limits. This can save you from having injuries. When in doubt, always hire a personal health instructor at the gym.

Flexibility training

Why do you have to undergo flexibility training? Well, you can reduce risks of injury and maintain your muscle health. Ever heard of Pilates or yoga? Even if you do not want to go to these "advanced" classes, you can always and should perform simple stretching during your workout at the gym or aerobic training.