Exploring Workout Types - Live Well Newsletter

Exercise generally falls into three main categories: cardiovascular, strength training, and flexibility. Each type offers unique benefits but also has limitations, so incorporating a balance of several different exercises can help you optimize your physical wellbeing. Before making any changes to your exercise habits, it is important to discuss your health risks with your provider first.

Cardiovascular (Cardio) Workouts: These exercises elevate your heart rate, improving endurance and cardiovascular (heart) health. Benefits include stronger heart and lung function, improved body composition, and better mood due to the release of feel-good chemicals called endorphins. Be sure to start slow with low-impact exercises like walking or cycling and use caution with high-impact workouts, such as running or calisthenics. Allow enough time for rest between bouts of activity to reduce the risk of joint strain or injury. A good rule of thumb is to allow at least one rest day before working the same muscle group.

Examples of cardiovascular exercises:

•    Running and jogging

•    Walking

•    Cycling

•    Swimming

•    High-Intensity Interval Training (HIIT)

•    Boot camps

•    Group fitness classes (Zumba, spin, dance)

•    Aerobics

Strength Training: This type of training focuses on building muscle, increasing bone density, and boosting metabolism. Benefits include increased muscle mass and strength, improved posture, and improved functional fitness (everyday activities). Improper form or overtraining can lead to injuries, though, so use proper techniques and get professional guidance when needed.

Examples of strength training exercises:

•    Weightlifting (free weights or machines)

•    Circuit training (combining strength and cardio)

•    Pilates (also improves core strength and flexibility)

•    Bodyweight exercises (push-ups, squats, lunges)

Flexibility and Mobility Training: These activities emphasize stretching, balance, and mind-body connection to support wellbeing. Benefits include better range of motion, reduced muscle tension, and stress reduction. However, flexibility workouts alone may not offer enough cardiovascular or muscle-strengthening benefits, so these exercises are best used alongside other types of workouts.

Examples of flexibility exercises:

•    Yoga

•    Tai Chi

•    Pilates

•    Lunges

•    Shoulder rotations

•    Foam rolling

Each type of exercise offers unique advantages, so the best workouts combine elements from all three. For example, HIIT provides an efficient cardiovascular and strength workout in a short time, while Tai Chi offers gentle movements over a longer period of time. 

Ultimately, the most important step is to find a workout type that you enjoy and can maintain consistently. When exercise is enjoyable, it feels more like a reward and less like a chore. 

Source: Cleveland Clinic. What Are the Different Types of Exercise? 2/17/25. Accessed 9/23/25. https://health.clevelandclinic.org/types-of-exercises

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