There are 3 components to a well-balanced exercise routine
#1. Aerobic Exercise
Like other muscles, the heart enjoys a good workout. A great way to provide it with one is in the form of aerobic exercise. Aerobic exercise is perfect because it gets the heart pumping and quickens your breathing. When you give your heart this kind of workout regularly, it will get stronger and helps increase circulation throughout the body. Team sports are a great way for anyone to get in some aerobic exercise, and if you do you're probably surpassing the recommended for 60 minutes exercise per day. Don’t worry if you don't play team sports there are plenty of ways to get aerobic exercise on your own. You can bike, run, swim, dance, play tennis, ski, hike, and even walk. In fact, the types of exercise that you do on your own are easier to continue when you leave high school and go on to work or college. This makes it easier to stay fit in the future.
#2. Strength Training
Strength training not only benefits your heart but, all your other muscles benefit from regular exercise too. When you exercise and use your muscles you strengthen them. Having strong muscles actually, helps protect you when exercising by supporting your joints and helping to prevent injuries. Exercising regularly also builds up your endurance so you can be active for longer periods of time without getting worn out. Also, having more muscle means you burn more energy at rest than fat does, so building your muscles will help you burn more calories and maintain a healthy weight.
#3. Flexibility Training
Exercise helps the body stay flexible so that your muscles and joints can stretch and bend easily. The more flexible you're are the less you have to worry about strained muscles and sprains. Being flexible also helps to improve a person's sports performance. Some activities, like dance or martial arts, obviously require great flexibility, but increased flexibility also can help people perform better in other sports, such as soccer or lacrosse. There are many sports and activities that highly encourage flexibility. Any martial arts like karate help a person stay flexible, but there are also other good choices like ballet, gymnastics, pilates, and yoga. If you’re not into yoga or anything listed above stretching after your workout can help you improve your flexibility and prevent other injuries.