CATEGORIES OF EXERCISE

There are three categories of exercise. They include;

1. Aerobic. 
2. Anaerobic and 
3. Agility training.

                                                     AEROBIC EXERCISE

 Aerobic exercise has the aim of improving the body's consumption of oxygen. The word aerobic means with oxygen. Aerobic refers to our body's use of oxygen in its metabolic process. Most aerobic exercises are done at moderate levels of intensity for longer periods, compared to other categories of exercise. An aerobic exercise session involves warming up, exercising for at least 20 minutes, and then cooling down. Aerobic exercise involves mainly the large muscle groups.

Aerobic exercise is generally performed at a moderate level of intensity over a long period. Running for 20 minutes is an aerobic exercise, while sprinting 200 meters is not. Playing badminton for 30 minutes is an aerobic activity if the movements of the players are fairly continuous. Golf, on the other hand, is not seen as aerobic because the heart rate has not been raised at a sustained level for long enough.

Benefits of Aerobic exercise:

• Aerobic exercise strengthens the muscles that are involved in respiration - exercises that facilitate the flow of air in and out of the lungs.

• Aerobic exercise strengthens and enlarges the heart muscle. This improves aerobic conditioning, pumping of blood and the heart rate (lowers the pulse of a person when he/she is resting).

•  Aerobic exercise tones muscles throughout most of the body.

•  Aerobic exercise reduces blood pressure.

•  Improves circulation.

• Improves mental health.

•  Aerobic exercise reduces migraine suffering.

•  A high impact of aerobic exercise stimulates bone growth reduces risk of osteoporosis.

•  Aerobic activity increases the body's ability to store energy molecules such as fats and carbohydrates within the muscle. 

                                                ANAEROBIC EXERCISE

Anaerobic exercise is carried out in order to build power, strength and muscle. The muscles are exercised at high intensity for short durations. A short duration usually means no more than about two minutes. Anaerobic means without air. Anaerobic exercises improve our muscle strength and our ability to move with quick bursts of speed. When thinking of anaerobic exercise, think of short and fast or short and intensive. 

 Anaerobic exercises include:

• Weight lifting.

• Sprinting.

• Intensive and fast skipping. 

• Interval training.

• Isometrics.

• Any rapid burst of hard exercise.

During anaerobic exercise, oxygen is not needed rather a by- product called LACTIC ACID  is produced. It contributes to muscle fatigue and must be used up during recovery before that muscle can be subjected to another anaerobic session. During the recovery period oxygen is used to give the muscle a "refill" to replenish the muscle's energy that was used up during the intensive exercise. Overall, anaerobic exercise uses up fewer calories than aerobic exercise. The cardiovascular benefits of aerobic exercises are greater than the cardiovascular benefits of anaerobic exercises. However, anaerobic exercise is better at building strength and muscle mass, while still benefiting the heart and lungs.
 

Benefits of Anaerobic Exercise:

• Anaerobic exercise makes one strong. 

• Anaerobic exercise enables the exerciser to experience a growth in the muscle mass.

• Anaerobic exercise strengthens and protects the bones and joints.

• Anaerobic exercise helps control body weight.

                                                               

                                                           AGILITY TRAINING

Agility training aims to improve a person's ability to speed up and slow down, change directions while maintaining balance and control. Agility training is practiced extensively by people who practice certain sports where positioning, coordination, balance and the ability to suddenly change posture and speeds are essential. In tennis, for example, agility training helps the player maintain control over his/her court positioning through good recovery after each shot. A crucial skill in tennis is to be able to position yourself in the court so that you can hit the ball to maximum effect. Agility does not only help the tennis player get to the ball more effectively and set up for a better shot, it also gives him/her better balance in order to hit the ball.

Agility and coordination are two key attributes for a successful soccer/football player. Such compound movements as dribbling, turning, passing and intercepting require a wide assortment of balance, coordination and other skills, such as the ability to accelerate and decelerate quickly. Agility includes speed, strength, balance and coordination. 

Agility Training is involved in the following sports:

• Tennis.

• Soccer.

• Rugby.

• American football.

• Squash.

• Hockey.

• Badminton.

• Volleyball.

• Basket ball.

• Martial arts.

• Boxing.

• Wrestling.