Essay Sample on Benefits of Exercise

The benefits of exercise are more than just jumping jacks or lunges. It’s an art to many people because of how diverse the ways of working out can be. A common one that is seen time and time again for muscle building is weight training with dumbbells or with machines. Another way to work out is doing cardio such as running, swimming, biking, and many others. “Calisthenics” better known as bodyweight training can be seen as early as 480 BCE, and it is still popular even today. It is such an interesting way to work out because although this type of training is more catered towards muscle building muscle it is still possible to burn a little more calories than standard weight training. Research shows that strength training and bodyweight training are important for building muscle while cardio’s benefits are for strengthening the heart.

Essentially, it is important to note that strength training and bodyweight training are mainly targeted toward building muscle. The article from Everyday Health talks about strength training and how “continuing to challenge yourself by adding free weights or using a weight machine at the gym or altering the tempo you perform the exercises at will help mix things up to create the adaptations your body needs to build strength.”(Iliades). This quote explains that changing your workout routine is the key to building muscle and strength. This is because your body starts to adapt to new ways of working out. An example of this is in the quote when it examines the other ways to train, such as changing the speed of how fast to lift the weight, or if a person does free weights, changing to a machine is something they should consider or vice versa. Another article states that doing, “Bodyweight exercises get results partly because they involve compound movements—meaning numerous joints and muscles are engaged in each move. Compound exercises such as push-ups and lunges have been shown to be extremely effective for strength gains and performance improvements.”(Smith). The quote reveals how bodyweight training can be as effective as strength with machines and free weights. The example that they give here is how push-ups and lunges can replace whatever weight training allows a person to do. Another section of the text that truly stands out is how it describes the multiple joints and muscles that are active when doing these compound movements. This can be proven when the quote had stated push-ups and lunges are, “extremely effective for strength gains and performance improvements.” In conclusion, it can be proven that bodyweight training or strength training, can be effective if mixed in with different types of exercise routines. 

In addition, cardio will be able to strengthen your heart and increase immunity by doing some sort of moderate laborious activity. Your heart stays active when doing, “Moderate aerobic exercise includes activities such as brisk walking, biking, swimming, and mowing the lawn. Vigorous aerobic exercise includes activities such as running, heavy yard work, and aerobic dancing.” (Mayo Clinic). Throughout the article, it talks about how cardio can strengthen the heart, here this quote explains the multiple different ways of executing it, and how doing simple and easy tasking can be rewarding for one’s overall well-being. Since these activities are known as “moderate aerobic exercise” such as mentioned, “ brisk walking, biking, swimming, and mowing the lawn.” these activities can help strengthen the heart even though it may not be by a significant amount. If moderate aerobic exercise is too facile the quote mentions that “Vigorous aerobic exercise includes activities such as running, heavy yard work, and aerobic dancing.”. Immunity is something to not be taken lightly because “Nobody wants to get sick. You may not be able to afford to miss work or have an important event coming up. The worst thing about getting sick is that it often happens out of nowhere, perhaps at the most inconvenient time. However, it doesn’t have to be this way. Part of the importance of cardio exercise is that it can help your immune system fight any bacterial infections you may be vulnerable to because it changes your antibodies and white blood cells. With regular cardio exercise, the antibodies or white blood cells in your body will move around faster and gain a better ability to find potential illnesses.:” (Top Fitness). This quote explains how cardio is so important, its job is to protect your body from sickness and bacterial infection. A good example of the quote that proves this is when it states, “With regular cardio exercise, the antibodies or white blood cells in your body will move around faster and gain a better ability to find potential illnesses.:” This in turn means there is higher immunity since the body can find illnesses faster just from regular or moderate cardio. Overall, cardio can strengthen one’s immunity and protect an individual from sickness because it keeps an individual's heart active.  

Research shows that strength training and bodyweight training are important for building muscle while cardio’s benefits are for strengthening the heart. Bodyweight training, strength training, and Cardio are important in different ways, cardio helps with strengthening the heart, and strength and bodyweight training with building muscle. Just making the small change to go to the gym every day for 45 minutes can do wonders to a person's health. People will read this article, but it’s up to them if they want to make the change because the benefits are very real!