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CHOOSE YOUR SPORTS

The four goals of any exercise program are cardiovascular fitness, muscle strength, muscle endurance, and flexibility. Because no one exercise will give your body a complete workout, this chart will help you pick varied activities. It will also help you avoid common injuries and will pair up compatible sports.

Body Parts Worked Advantages Injuries to Avoid Complements
SwimmingUpper body (chest, arms, shoulders, upper back), the cardiopulmonary systemNon-impact, so there’s no great stress to the joints. A good maintenance activity when nursing an injuryShoulder and neck
strain due to overuse,
eye and ear infection
and irritation
Bicycling, running,
walking, climbing
Running
and
walking
Back of the legs
(calves, hamstrings),
buttocks, stomach.
Excellent for cardiovas-
cular fitness
Can be done any-
where. Forces many of
the larger muscle
groups to be used.
Easy to attain target
heart rate
Strain to lower tendons and ligaments
due to bad form or overuse
Swimming,
weight lifting
Aerobic
dancing
Legs and waist. Very
good cardiovascular
activity, depending on
the rate
Much depends on the instructor or the program being followed.
Variety. Convenience
Overuse injuriesWeight lifting for strength.
Volleyball for
coordination
Stretching/yogaAll parts, depending
on the particular
stretches
Decreases chance of
injury in other sports. Helps promote a full
range of motion
Hyperextension, and muscle tears when
cold. Torn connectors
(ligaments and
tendons)
All cardiovascular
activities and weight
lifting
Downhill
skiing
Front of legs, hamstrings, buttocks. Helps
maintain toned stomach and hips
Maintains endurance
and strength.
Demands that the legs
and aerobic capacity
be in excellent shape
The sport on this list
most liable to cause
injury due to falls, exhaustion, hypothermia,
and natural hazards
Bicycling, running,
swimming with a kickboard, and weight
lifting
Cross-country
skiing
Entire upper and lower
torso; the best cardiovascular workout available
This exercise works
more muscles than any
other activity. Low
impact
Shoulder and hip strain
due to overuse or bad
technique
Swimming or weight
lifting
Racket sportsNo real fitness benefit,
unless extended, high-
paced volleys are
maintained
Increases flexibility and
agility. Builds muscle
endurance if played at
advanced level
Strains to hand, forearm, and elbow tendons, ankles, and
knees. Back muscle
strain
Running,
weight lifting,
aerobic dancing,
bicycling
BicyclingLower torso, hips, thighs, calves. If a vigorous pace is kept, it’s
also an excellent
cardiovascular
activity
Non-impact. Less
strain and pounding
on muscles. Changes
in scenery. Variety
Falls due to traffic
hazards
Swimming,
weight lifting,
racket sports
Weight liftingAny muscle groupBuilds muscular
strength, size, and endurance. Lets you
isolate and work specific
areas of the body
Muscle strain if too much weight is
attempted or
technique is wrong
Any aerobic activity
(such as running,
bicycling, and cross country skiing)

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