Although exercise seems to have an effect only on the muscles in the body, it has positive effects on many systems such as the circulatory system, nervous system, cardiovascular system and endocrine system.

It is known to increase endurance by increasing blood circulation, increase muscle ratio by reducing the fat ratio in the body and accelerate the metabolism thanks to these effects.

Although it is used as a stand-alone treatment component in some countries, it is generally accepted; It is applied together with manual therapy and drug therapy.

It is recommended to exercise regularly, 3 days a week, between 20-60 minutes.

Exercise Types:

• Aerobic exercise: Aerobic exercise type includes exercises that start with moderate strain of the muscles with extended time intervals and maintain a high heart rate.
• Anaerobic exercise: Anaerobic exercise is used to refer to the types of exercise in which the cell sees its energy need independent of oxygen. Anaerobic exercises are short, high-intensity.
• Stretching exercises: It is defined as the act of lengthening the muscles in order to increase the flexibility of the muscles and / or the range of motion of the joints. Stretching is a daily, natural act that is unconsciously done by both humans and other living things. Yawning and stretching, which are usually done after waking up from sleep, fall into this group. The postures practiced in Hatha Yoga are a type of stretching exercises.

FUNCTIONAL EXERCISES AND FREE WEIGHT EXERCISES

Especially recently, the concept of exercise has turned into a functional exercise concept where we can use all muscle groups together instead of working only one muscle group in isolation.

In this respect, exercises should be done with more free weights and using their own body weight, especially instead of equipment in gyms.

When applying this concept, it must be done in a quality manner and with correct body positions. Otherwise, if the body stays in a wrong position, it means that the brain learns wrong information. This can even cause the exercises to do more harm than good.

Free weight workout benefits:

• Trunk muscle activation (Nuzzo et al. 2008)
• Agonist antagonist co-contraction (Behm et al. 2012)
• Muscle activation throughout the entire ROM angle (Aboodarda et al. 2011)
• Functionality
• Versatile and variable (Collado et al. 2008)
• Balance and coordination
• Working more muscle groups (Nuzzo et al. 2008)
• Inexpensive, easy to use and does not require much equipment
• Compatibility with activities of daily living

Types of free weight exercises:

• DUMBEL
• THERABAND
• BELTS (TRX)
• SWISS BALL
• HEALTH BALLS and KETTLE BELL
• BARS
• ROPE
• BOSU
• VIBRAFLEX AND FLEXIBAR
• TRX
• 4D PRO
• PILATES