5 Kinds of Exercises for Strength and Weight Reduction

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5 Types Of Exercises For Strength And Weight Loss.
1. Squats.
Why They Rock: Squats work just about every muscle in the lower body, including the glutes, hips, thighs, and calves. Not only that, it’s a movement we do regularly throughout the day, so using it in your workouts will add some functionality to your training..
How To: Stand with feet hip-width apart and toes facing straight ahead or angled slightly outward. Slowly bend the knees and squat, sending the hips back behind you while keeping your torso straight and abs pulled in tight. Don’t let your knees cave inward. Make sure they continue to track over your second and third toes as you lower yourself into a squat. Squat as low as you can and push into your heels to stand up..
2. Push-Ups.
Why They Rock: Push-ups, like squats, are compound movements using almost all the muscles of your body. You’ll work your chest, shoulders, triceps, back, and abs all while increasing your upper body strength..
How To: Get into a plank position—hands wider than shoulders and balancing on the toes or, for a modification, on the knees. Your body should be in a straight line from head to knees/heels. Slowly bend your arms and lower your body to the floor, keeping your neck straight and going all the way down until your chest touches the floor. Finish by pushing yourself back up to the full plank position..
3. Lunges.
Why They Rock: Like squats, lunges work most of the muscles in your legs, including your quads, hamstrings, glutes, and calves..
How to Do It: Start in a standing position. Step forward with one leg and lower into a lunge position, keeping the front and back knees at 90-degree angles. Step back to standing and repeat on other leg. Do this exercise two to three times per week for 12 to 16 reps..
4. The Plank.
Why It Rocks: The plank (or hover) is an isolation move used in Pilates and yoga and works the abs, back, arms, and legs. The plank also targets your internal abdominal muscles..
How to Do It: Lie face down on the mat with your elbows resting on the floor next to your chest. Push your body off the floor in a pushup position with your body resting on your elbows or hands. Contract the abs and keep the body in a straight line from head to toes. Hold for 30 to 60 seconds and repeat as many times as you can. For beginners, do this move on your knees and gradually work your way up to balancing on your toes..
5. Lat Pulldown.
Why It Rocks: The lat pulldown works on the major muscles of your back (the latissimus dorsii), which helps you burn calories and, of course, strengthen your back..
How to Do It: Sit on the lat pulldown machine and hold the bar with your arms wider than your shoulders. Pull your abs in and lean back slightly. Bend your elbows and pull the bar down towards your chin, contracting the outer muscles of your back. Do this exercise two to three times a week using enough weight to complete 12 to 16 repetitions. If you don’t have access to a gym, try a one-armed row..
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Best weight loss exercises

5 types of exercises for strength and weight loss!
1. Squats,.
2. Pushups,.
3. Lunges,.
4. The Plank,.
5. Lat Pulldown,.
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In this video we discuss the different types of exercises, including cardio respiratory or aerobic exercise, strength training, flexibility, balance and coordination. We also discuss the benefits of each of these and some examples of each..
Transcript/notes(partial).
Cardio.
The first type of exercise is cardio respiratory or aerobic exercise, which in general is any type of exercise that raises your heartbeat. Your respiratory and cardiovascular systems work together to deliver oxygen you breathe in to all parts of your body and doing regular cardio exercise sessions strengthens both of these systems and many of the organs in these systems, such as your lungs and heart..
There are different types of cardio exercise and they are usually based on heart rate and exertion. Steady state cardio is keeping a constant pace for a specific distance or duration, such as walking or jogging..
Even performing everyday tasks such as cleaning the house, cutting the grass or working in the yard can be considered a moderate form of cardio. Interval training is another type of cardio, where you maybe walk for 3 minutes and jog for 30 seconds, repeating this cycle for a specific time period..
Circuit training, combining some strength exercises with cardio based exercises. For instance, 4 exercises, side to side hops, side dumbbell raises, lunges, and push ups. You can take short rests between the exercises or do the complete circuit and take a rest and then do the circuit again. And more advanced athletes can do hiit or high intensity interval training..
An example of this would be to maybe sprint for 20 seconds and then walk for 20 seconds and repeat this cycle for say 8 bouts. This would be a 1 to 1 ratio and the ratio can be changed as many athletes do a 2 to 1 ratio, sprinting for 30 seconds then walking for 15 seconds..
Strength.
The next type of exercise is strength or resistance training, which in general is any type of exercise that requires a muscle, or group of muscles to exert force. Resistance training can help improve strength, stamina, increase bone density, improve sleep and it can also make many everyday tasks easier, such as climbing up stairs, carrying groceries into the house, and taking the dog for a walk..
There are many different types of ways to perform strength training exercises. You can use free weights, such as dumbbells, which are very efficient as they allow for a full range of motion and work more stabilizing muscles. Resistance bands are very versatile, as all you need to use them is something to wrap them around, which in many cases can be your own body..
Bands are great at providing what is called progressive resistance, which means they provide an increase in resistance throughout the range of motion of the exercise. Exercise machines provide another way to do resistance training..
Body weight exercises are another way to perform resistance training. In these types of exercises, your body is providing the resistance against gravity. There are many other ways to perform strength training exercises such as with medicine balls, suspension trainers, and exercise balls..
Flexibility.
Flexibility exercises are the stretching of muscles and tendons to improve joint range of motion, and physical function. There are many types of stretches to improve flexibility with the 2 most popular being static stretches and dynamic stretches. Static stretches consist of slow movements into a peak position, then holding that position. Dynamic stretches is moving parts of the body through a full range of motion, while slowly increasing the reach or speed of the movement..
Balance.
The next type of exercise is balance training. Having good balance can help to prevent falls and injuries, improve neuromuscular connections, improve athletic performance, and make many everyday movements easier..
There are 3 main types of balance, stationary balance, motion balance and offset balance. Stationary balance is when your body is not in motion, so, standing still on both feet requires balance..
Motion balance is exactly what it sounds like, the ability to balance yourself during movement. A great example of this is lunges. Offset balance which is where one side of your body holds a weight, or each side of your body holds a different amount of weight..
Coordination.
Coordinated movements, is the ability to use different parts of the body together smoothly and efficiently. A few exercises to improve coordination include tossing a ball against a wall and catching it as it returns to you, dribbling a basketball while jogging and alternating hands, kicking a ball against a wall and stopping it as it returns to you, doing jumping lunges alternating feet, and you can even combine strength training movements like doing a squat to an arm curl to a shoulder press, or a bent over row to a kickback to improve coordination.