Why should you do all 3 exercises: Weight Training, Cardio and Stretching?

Like the 5 food groups, physical exercise also grouped into 3 main categories; Weight Training, Cardio and Stretching.

Weight Training

Weight Training is an important exercise. As you age, you start to lose muscle mass. You can see that elderly people move slower, having difficulty running or jumping. Therefore, you should build muscle mass to improve your mobility, balance, personality and decrease the risk of injuries in the future.

Cardio (Cardiovascular Exercise)

Cardio exercises such as running, cycling or exercises that require speed and movements help with your respiratory system, making you get tired slower when you exercise. It also increases blood circulation and strengthens you heart.


Lastly, stretching helps prevent injuries during and after physical exercises. There are two main techniques of stretching: dynamic and static. Dynamic stretching is a form of active stretching that are similar in nature to the physical activity that will follow. It’s recommended for warming up before doing your physical activity. Static stretching is done standing on one spot and is recommended for cooling down after finishing physical activities.


3 exercises that comprise Weight Training, Cardio and Stretching altogether

Exercise 1: Ground to Overhead (Dead Snatch)

This exercise works out your entire lower leg, core, and shoulder muscles.

  1. Squat down, chest up with your back straight and look straight. Hold the dumbbell.
  2. Stand tall quickly, lift the dumbbell over your head while flexing abdominal muscles. Keep your feet on ground.
  3. Bring the dumbbell down and repeat from step 1.

Exercise 2: Thruster (Squat Press)

This exercise also works out the entire body, including the entire lower body, core and upper body.

  1. Stand with your feet shoulder width apart. Raise the dumbbells on both sides to let the weight rest on the front of your shoulders (Front Rack Squat).
  2. Squat down.
  3. Raise the dumbbells over your head. Then, return to the first step and repeat.

Exercise 3: Renegade Row (Push-Up Row)

This exercise works out the entire body, especially the upper body and core muscles.

  1. Assume a push-up position while placing your wrists shoulder width apart. Spread your legs in moderate range.
  2. Lower your body with the body straight while flexing your abdominal muscles. The weight on the upper and lower body should be evenly distributed.
  3. Push your body up and then use your back to row up one dumbbell towards the side of your body.
  4. Switch to the other hand, row up one dumbbell towards the side of your body. Repeat from step 1-4.
For AIA Vitality members, don’t forget to sync your exercise data from your tracker or mobile fitness application to collect exercise points. Level up your status and enjoy greater benefits! Learn more on how to earn exercise points

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