Types of Movement

Variety and consistency go hand and hand. Alongside your regular training, it’s smart to incorporate different types of movement. Doing so ensures you’re using your body in different ways and through all ranges of motion.

Below is an outline of eight different types of movement, how they relate, examples of each and how to implement them into your training block.

Aerobic vs. Anaerobic 

Aerobic movements are basic, use a hint of effort and require little time for recovery. Anaerobic tends to be more intense; therefore, requiring more time for recovery. You are most likely already performing these types of exercise regularly. 

Let’s look at examples of both. 

Aerobic Movements

Aerobic exercises use about 70 to 80 percent effort. These are things like walking, hiking, swimming, yoga and biking. You can typically perform these while still holding a conversation.

Anaerobic Movements 

Anaerobic exercises call for anywhere between 80 to 100 percent effort. Lifting, plyometrics, ballistics, sprinting, isometric/accessory movements and mobility are a few examples. Focusing on proper breathing is key.

Lifting 

Lifting or strength training uses weights, machines or bands to move bodies against resistance. Someone can lift to become strong, build muscle or both. It’s best to implement progressive overload and deload weeks. 

Plyometrics

Also known as jump training or plyos, these movements favor speed, force and the time your feet are on the ground. Specifically, leaving the ground and coming back to it. This results in coordination, power, strength and speed.

Examples include: jumping rope, jump squats, box jumps, lateral box jumps, tuck jumps, burpees, jumping lunges and more.

Ballistics 

Ballistics, or power training, involves throwing and/or jumping with weights. The goal is to build explosive power. Typically, these are one rep movement and use other parts of your body as apposed to your feet (plyometrics).

Examples include: medicine ball slams and other medicine ball movements; jump squats; kettlebell snatches or cleans; and more.

Sprinting  

Most of us know what sprinting is, however it can be described as running a short distance at one’s fastest speed. It’s a great way to raise your heart rate, improve endurance, better body composition, etc. Sprinting is considered a plyometric. 

Isometric/Accessory Movements  

Isometrics are static contractions of a muscle or muscle group. They “wake up” a larger amount of muscle fibers before getting into your main lifts so that you can ultimately lift heavier. You can do these for squats, benching, overhead presses, etc.

Accessory movements are supplemental exercises performed at the end of a workout. The purpose is to strengthen weak areas of muscles to improve your main exercises. Band work, pull ups, push ups and shoulder taps are a few. 

Mobility 

Mobility is the practice and ability to freely move joints through full ranges of motion. Regularly practicing mobility allows for greater range of motion, prevents injury and eases day-to-day life. We have an in-depth article you can read here. 

The Importance + Implementation

Favor variety in your training blocks. It keeps things moving, adds variety, helps avoid plateaus and most importantly, helps build a balanced physique. You’re using and strengthening everything — muscles, joints, ligaments, tendons.

So, how should you include all or most of these into your routine?

It depends on your goals. Mobility, isometric movements and accessory movements should be incorporated daily. Plyometrics, ballistics and sprinting can be included weekly and during deload weeks.

Once a week is a great place to start. If you’re doing this and feel like you’re joints don’t hurt, twice a week is optimal. Feel it out and have fun trying something new.

Takeaways 

Different movements and exercises provide their own benefits. They all compound and help build overall health, strength and performance. Aiming to include a variety of movement and physical activity in one’s life is ideal. 

That doesn’t mean forcing yourself into types of exercise you don’t enjoy, struggle with or cause pain/discomfort. Find what you love and makes you feel your best. Listen to your body after an exercise or workout. What’s it telling you?