Outline of exercise

The following outline is provided as an overview of and topical guide to exercise:

Exercise – any bodily activity that enhances or log physical fitness and overall health and wellness. It is performed for various reasons including strengthening muscles and the cardiovascular system, honing athletic skills, weight loss or maintenance, as well as for the purpose of enjoyment. Frequent and regular physical exercise boosts the immune system, and helps prevent the "diseases of affluence" such as heart disease, cardiovascular disease, Type 2 diabetes and obesity.

Types of exercise

Aerobic exercise

Aerobic exercise –

• Aerobics
• Circuit training
• Cycling
• Hiking
• Power walking
• Running
• Skipping rope
• Swimming
• Walking

Anaerobic exercise

Anaerobic exercise –

• Bodybuilding
• Eccentric training
• Functional training
• Sprinting
• Weight training

Strength training

Strength training (by muscle to be strengthened; (c) = compound exercise, (i) = isolated exercise)

• Abdomen and obliques (belly)
  • Crunch (i)
  • Leg raise (c)
  • Russian twist (c)
  • Sit-up (c)
• Biceps (front of upper arms)
  • Biceps curl (i)
  • Pull ups with a supinated grip
• Calves
  • Calf raise (i)
• Deltoids (shoulders)
  • Front raise (i)
  • Head stand into Handstand push-up (c)
  • Lateral raise (i)
  • Military press (c)
  • Rear delt raise (i)
  • Shoulder press (c)
  • Upright row (c)
• Extended length conditioning
• Forearms
  • Wrist curl (i)
  • Wrist extension (i)
• Hamstrings (back of thighs)
  • Deadlift (c)
  • Frog jumping (i)
  • Good-morning (c)
  • Leg curl (i)
  • Squat (c)
• Lats and trapezius (back)
  • Bent-over row (c)
  • Chin-up (c)
  • Pulldown (c)
  • Pullup (c)
  • Seated row (c)
  • Shoulder shrug (i)
  • Supine row (c)
• Lower back
  • Deadlift (c)
  • Good-morning (c)
  • Hyperextension (c)
• Pectorals (chest)
  • Bench press (c)
  • Chest fly (i)
  • Dips (c)
  • Machine fly (i)
  • Push-up (c)
• Pelvis
  • Vaginal weightlifting
• Quadriceps (front of thighs)
  • Frog Jumping (i)
  • Leg extension (i)
  • Leg press (c)
  • Lunge (c)
  • Squat (c)
• Triceps (back of upper arms)
  • Close-grip bench press (c)
  • Dips (c)
  • Pushdown (i)
  • Triceps extension (i)

Calisthenics

A form of exercise consisting of a variety of movements that exercise large muscle groups.

Calisthenics

• Abdominal exercise
• Burpees
• Calf-raises
• Crunches
• Dips
• Hyperextensions
• Jumping jacks
• Leg raises
• Lunges
• Muscle-ups
• Plank
• Pull-ups
• Push-ups
• Sit-ups
• Squat jumps (Toyotas/box jumps)
• Squats

Additional calisthenics exercises that can support the muscle groups –

• Bend and reach (back and legs stretch)
• High jump (full body stretch)
• Rower (back, upper legs and abdomen)
• Squat bend (full body stretch)

Stretching exercises

Stretching –

• Ballistic stretching
• Dynamic stretching
• PNF stretching
• Static stretching
  • Passive stretching

Specialized training methods

• Altitude training
• Ballistic training
• Boxing training
• Circuit training
• Complex training
• Cross training
• Endurance training
  • Long slow distance
• Grip strength training
• Interval training
• Plyometrics (jump training)
• Power training
• Strength training
  • High intensity training
  • Suspension training
  • Weight training
    • Resistance training
    • Training to failure

Other

• Physical therapy
• Pilates
• Yoga

Exercise and health

• Exercise trends

Health benefits of exercise

• Aerobic conditioning
• Neurobiological effects of physical exercise - improves:
  • Executive function
  • Memory
  • Stress management
• Physical fitness, including improving and maintaining these aspects of it:
  • Accuracy
  • Agility
  • Balance
  • Coordination
  • Endurance
  • Flexibility
  • Power
  • Speed
  • Stamina
  • Strength
• Prevention – exercise helps prevent:
  • Cancer
  • Drug addiction
  • Hypertension
  • Major depressive disorder
  • Neurodegenerative disorders
  • Obesity
  • Osteoporosis
  • Type 2 Diabetes

Dangers of exercise

• Cramps
• Dehydration
• Heat stroke
• Overtraining
• Sports injury
  • Sprain – pull or rupture ligaments
  • Strain – pull or rupture muscles
  • Tendon rupture
    • Achilles tendon rupture

Terminology

• Buff – Having high amount of muscle mass
• Recovery – Resting time after workout to avoid muscle fatigue
• Reps – Short for repetitions, usually referred to strength training exercises
• Ripped – Having very low body fat percentage accompanied with high amount of muscle mass
• Sets – Repetitions done for certain amount followed by a period of rest
• Warm up – Initial exercises done to prepare for the main routine
• Workout – Routine of multiple exercises
• Gains - Muscle mass gained after a period of working out

Nutritional

• Amino acid
• Creatine
• Dietary supplement
• Energy drink
• Formula
• Protein
• Snack bar
• Vitamin B12
• Vitamin B2
• Vitamin B6
• Whey protein

Biological

• Joint
• Muscle
• Muscle fiber
• Muscle tissue
• Tendon

History of exercise

• Aerobic exercise § History
• Bodybuilding § History
• Exercise § History
• Exercise physiology § History
• Exercise trends
• Fitness boot camp § History
• Fitness culture
• Outdoor fitness § History
• Physical culture

Exercise equipment

Traditional

• Barbell
• Bench
• Cable attachments
• Chin-up bar
• Dumbbell
• Kettlebell
• Metal bar
• Punching bag
• Treadmill

Other

• Barbell
• Bench (weight training)
• Bowflex
• Bulgarian Bag
• Cable machine
• Captains of Crush Grippers
• Dip bar
• Dumbbell
• Halteres (ancient Greece)
• Indian clubs
• Iron rings
• IronMind
• Kettlebell
• Leg press
• Power cage
• Shake Weight
• Smith machine
• Soloflex
• Swimming machine
• Total Gym
• Trap bar
• TRX System
• Universal Gym Equipment
• Weight machine
• York Barbell

Physiology of exercise

Exercise physiology

• Aerobic exercise
• Anaerobic exercise
• Exercise induced nausea
• Grip strength
• Muscle hypertrophy
• Overtraining
• Stretching
• Supercompensation
• Warming up
• Weight cutting
• Weight loss

Health monitor

Remote physiological monitoring

• Blood pressure
• Body fat percentage
• Heart rate
• Pulse rate
• Respiration rate

Miscellaneous concepts

• Fitness professional
• Personal trainer
• Weighted clothing

Significant people of physical fitness

• Arnold Schwarzenegger
• Erwan Le Corre
• Georges Hébert (b.1875-d.1957)
• Jack LaLanne (b.1914-d.2011)
• John Basedow
• Joseph Pilates (b.1883-d.1967)
• Lance Armstrong
• Robyn Landis
• Roger Bannister
• Susan Powter
• Michael Gonzalez-Wallace

Lists

• List of exercise equipment
• List of weight training exercises

See also

• Outline of health
• Outline of nutrition
• Outline of sports
• Sportswear

References

External links

• Alberta Centre for Active Living Physical Activity @ Work website
• American College of Sports Medicine website
• Yahoo! Health