Physical exercises are generally grouped into three types, depending on the overall effect they have on the human body.

 Flexibility exercises, such as stretching, improve the range of motion of muscles and joints.

Aerobic exercises, such as cycling, swimming, walking, skipping rope, rowing, running, hiking or playing tennis, focus on increasing cardiovascular endurance.
Anaerobic exercises, such as weight training, functional training, eccentric training or sprinting, increase short-term muscle strength.
Proper nutrition is as important to health as exercise. When exercising, it becomes even more important to have a good diet in order to aid the body with the recovery process following strenuous exercise.
After eccentric exercise we often feel pain and stiffness in our muscles. The soreness is felt most strongly 24 to 72 hours after the exercise. It is a symptom of muscle damage and helps the muscle to prevent muscle damage if the exercise is repeated.