General population also gets same benefits if they train under some professional, and may get best out of their current fitness levels too while minimizing chances of metabolic/cardio vascular disorders.

• Lower Abdominal Fat. ...
• Better Cardiovascular Health. ...
• Controlled Blood Sugar Levels. ...
• Reduced Cancer Risk. ...
• Lowered Injury Risks. ...
• Strengthened Mental Health. ...
• Improved Flexibility and Mobility. ...
• Elevated Body Image.

Plyometrics

Plyometric exercises are a form of strengthening exercise, incorporating jumping, bounding, and hopping movements, which work to increase power in the muscles. Power is used in the vast majority of all sports and so plyometrics can be used to help develop this for most athletes. It is a form of exercise based on making quick, powerful movements. Both competitive athletes and people who train for enjoyment and general health can use plyometrics to increase their overall power. Plyometrics are commonly used by athletes, especially martial artists, sprinters and high jumpers, to improve performance, and also after ACL reconstruction surgeries or ligament tears. Benefits of plyometrics - Plyometric exercises help train a person’s muscles to respond with power and efficiency. The potential benefits of this training process include:

• increased power output in the muscles
• increased force in muscle contractions with less energy consumption
• faster speed of muscle contractions or speed in general
• improved ability to change directions quickly, which fitness professionals may refer to as agility or nimbleness.
• overall better control when stopping and starting movements.
• increased jumping height.
• decreased risk of injury to the joints and muscles

Indications

• To maintain high level of functional activity.
• To improve balance and proprioception.
• To increase muscle strength and power.
• To maximize reaction time.

2. Agility

Agility training forms an integral role during performance rehabilitation. The focus of this intervention is to develop the connection between the physical and psychological systems necessary to carry out complex multidirectional. tasks in response to a stimulus with the aim of improving the mind–body. connection when processing signals and cues from the environment. Challenging an athlete’s mental processing speed during sport-specific tasks reinforces reaction learning and allows them to initiate movement faster. and/or with the most appropriate timing to achieve the best outcome.

3. Aerobics

Aerobic exercise (also known as endurance activities, cardio, or cardio-respiratory exercise) is physical exercise of low to high intensity that depends primarily on the aerobic energy-generating process. Aerobicis defined asrelating to, involving, or requiring oxygenand refers to the use of oxygen to meet energy demands during exercise via aerobic metabolism adequately Aerobic exercise refers to the type of repetitive, structured physical activity that requires the body’s metabolic system to use oxygen to produce energy. Examples include walking, cycling, swimming, jogging, dancing, hiking,long distance running.
EQUIPMENTS: Aerobic equipment can comprehend.

• Floor mats
• Dumbbells
• Swiss ball
• Trampoline
• Ropes
• Steps
• Bicycle

KIND OF AEROBICS

• Freestyle aerobics
• Step aerobics
• Sport aerobics
• Dance aerobics
• Water aerobics
• Aerobic Kickboxing

BENEFITS

• Strengthens the muscles involved in respiration, to facilitate the flow of air in and out of the lungs.
• Strengthens and enlarges the heart muscle, to improve its pumping efficiency and reduce the resting heart rate, known as aerobic conditioning.
• Improves circulation efficiency and reducing blood pressure.
• Increases pain tolerance.
• Maintains independence in later life.
• Increases the total number of red blood cells in the body, facilitating transport of oxygen.
• Improves mental health, including reducing stress and lowering the incidence of depression, as well as increased cognitive capacity.
• Reduces the risk for diabetes.
• Reduces risk for heart disease, blood clots, and stroke.
• Lowers total cholesterol.
• Promotes weight loss.
• Prevents bone loss.
• Lowers inflammation.
• Prevents vascular dysfunction.
• Stimulate bone growth.
• Reduce the risk of osteoporosis for both men and women.

• Pilates

Pilates is a system of exercises, designed to improve physical strength, flexibility, and posture and enhance mental awareness. It is a unique body conditioning exercise. By bringing it into its correct neutral alignment, it rebalances the body. It does so by targeting deep postural muscles (Transverse abdominals and muscles of the pelvic diaphragm). In essence, Pilates challenges the core muscles and builds strength from the inside out. Clinical Pilatesare used to treat people with musculoskeletal injuries. Benefits it is more individualized to the person and their problem. In addition, it can also be more functional. Clinical Pilates is a form of exercise that both facilitates the strengthening of these deep muscles whilst educating a person where a neutral spine lies. In time a person will feel that their back is stronger, as they become more aware. of what sitting or standing in a good posture entails. In the long term they will also have the endurance to sustain these better postures for longer periods, through conducting the exercises.

• General fitness and body awareness, greater strength and muscle tone
• Improved flexibility
• A flatter stomach
• Improved efficiency of the respiratory, lymphatic, and circulatory systems
• Better posture and awareness.
• Less incidence of back pain
• Increased joint mobility.
• Lower stress level

How can Pilates help me?

• Reduces muscle spasms.
• Corrects muscle imbalance.
• Restores normal and efficient movement patterns.
• Reduces pain from poor posture.
• Encourages the correct alignment of the spine.
• Improve movement control.
• Increase muscle tone.

• Pelvic floor

Pelvic floor is a group of muscles found in the floor (the base) of your pelvis (the bottom of your torso). The pelvic floor muscles give you the ability to control the release of urine, faeces. flatus and to delay emptying until it is convenient. When you contract the pelvic floor muscles, they lift the internal organs of the pelvis. and tighten the openings of the vagina, anus and urethra. Relaxing the pelvic floor allows passage of urine and faeces. This function is especially important if your urethral or anal sphincters (muscles) do. does not work normally, as may be the case after giving birth or after prostate surgery. It also provides support for the baby during pregnancy and needs to be relaxed during the birthing process. If your pelvic floor muscles are not functioning well, the internal organs will lack full support. This may stop you from being able to control your urine, faeces or wind. Common causes of weakened pelvic flooring are pregnancy, childbirth, prostate cancer. treatment in males, obesity, and the associated straining of chronic constipation. What happens to the pelvic floor during pregnancy and birth? As your baby and belly grow, your pelvic floor changes, too. Pelvic floor muscles work harder than normal during pregnancy: they are required to. support the weight of the growing baby. They are also softened by the effects of pregnancy hormones. Whether you give birth vaginally or by caesarean, your pelvic floor muscles will be impacted. Pelvic floor exercises are designed to improve your muscle tone. In addition, they improve your brain's connection to these muscles. Doing these exercises may prevent. the need for corrective surgery.
Pelvic floor muscle exercises can help with:

• improving bladder and bowel control.
• reducing the risk of prolapse (in women)
• better recovery from childbirth and surgery (in women)
• better recovery after prostate surgery (in men)
• improved sexual function.
• increased social confidence and quality of life.

Exercises to increase pelvic floor strength.

• Reverse Kegel.
• Hypopressive Exercises.
• Transverse Abdominis Activation.