Swimming
Swimming has the benefit of relieving any strain on the joints due to the buoyancy of the water letting a person build intense routines. It gives similar health perks as walking with the addition of breath control exercises. It works all the major muscle groups from shoulders to ankles. Body type and body weight makes no difference as well as if one is a beginner or advanced. Advanced fitness enthusiasts like to use swimming as a cross training exercise to improve speed and endurance in their performance sport.
Interval training
Interval training uses what you have mastered in effective exercises to maximize your workout. Once an exercise routine becomes developed and is solid, a person can add interval training to burn more calories and develop muscle mass. Start out at the normal pacing established then work in a period of time of more intense effort of the same exercise for a set period of time. For example if walking has been a major source of exercise, continue walking but at a set point for 100 feet fast walk or run. If weight training then for a short burst of time go from 10 pound weights to 15 pound weights. The body likes upping the requirements with increased aerobics and muscle burn, but it adapts quickly to the more relaxed period. This develops flexibility, endurance in muscles, blood vessels and metabolic systems training the body for unexpected needs.
