A regular basic exercise routine can benefit everyone but some people have specific fitness and body goals they would like to achieve.

Different types of exercise can help you build muscles, lose weight, become more flexible or make your heart stronger.

Learn how to pick the correct type of exercise for your specific goals.


Cardio is a very common type of exercise that increases your heart rate. This could be running, high-intensity interval training, swimming, cycling, walking, or a dance class.

The goal of cardio is to strengthen your heart and help it deliver more oxygen to your organs and your body.

Cardio is a way to achieve the following body and lifestyle goals:

  • Develop your ability to run for longer (stamina/endurance)

  • Healthy heart

  • Weight loss (cardio is part of the key)

Try to do at least 20 minutes of cardio, 3 times a week.


Which of the following goals is cardio NOT the best option for?

Weight Training

A woman using a weight machine in a gym. Photo by Danielle Cerullo on Unsplash

Weight training helps build muscles. This helps keep your metabolism up as you age. Different weight exercises target different muscle groups. Overall building muscle throughout your body is a good way to stay fit and also helps you lose weight.

Weight training is a great idea if your lifestyle and body objectives are any of the following:

  • Bulking/building muscle/bodybuilding

  • Losing weight (coupled with cardio)

  • Toning

  • General fitness/strength in everyday activities

  • Help with posture

Weight training should be done with caution. If you're new, ensure you consult an expert to prevent injury!


Which of the following exercises would be considered weight training?

Yoga and Stretching

Not all exercise is rough on your body. A large part of staying healthy and active is stretching. Yoga and stretching can help strengthen your muscles and give them the rest they need after a cardio or weight training session!

Photo by kike vega on Unsplash

If any of the following are your goals, try yoga and stretching:

  • Toning your body

  • Relaxation

  • Flexibility

  • Improve posture, breathing, general well-being

  • Stiffness


Which of these goals would stretching be a good exercise to achieve?

Take Action

Flaticon Icon

Staying active is very important but choosing the right workouts is equally as important. Depending on your fitness and body goals try and mix your exercise routines up to stay excited!

Ask yourself:


Your feedback matters to us.

This Byte helped me better understand the topic.

Get support to take action on this Byte