The media has been bombarding us with various forms of exercises that assure us of fit, toned and sculpted healthy bodies.  With the number of exercises, and its continuous growth, it is easy to get confused as to which of these “highly recommended exercises” can actually be beneficial to us considering that we only have limited time to perform each of them.

Exercise experts are one in saying that not all exercises are created equal.  While some forms of exercise are effective for some parts of the body, others are useless, sad to say.  This emphasizes the need to be wise enough to choose which seemingly generic exercise has the capacity to greatly our health, without compromising our time and best efforts.  The point here, therefore, is to know which exercise really work and produce results.

1. Walking

   Among the exercises, walking is the easiest and most accessible form of them all.  There is no need to practice walking. Research studies have shown that walking provides several health benefits. Walking is a cardiovascular exercise; therefore, it improves cardiac circulation by pushing more blood, especially from the lower limbs, towards the heart.  It also helps in respiration, especially for those who have Chronic Obstructive Pulmonary Diseases (COPD), which allows one to deep breathe properly therefore forcing out excess amounts of carbon dioxide from the lungs.  Walking also improves a person’s mood thereby helping combat depression.  Furthermore, it boosts the immune system and is also a big help in controlling diabetes as well as blood pressure.

   According to studies made by the Department of Cambridge Community Development, a 150-pound person walking 3 miles per hour can help burn at least 263 calories.  Walking at a brisk pace and covering about 4 miles per hour, a 150-pound person would have burned 366 calories. Do this most days of the week and you’ll be walking your way towards a healthier you.

   To start walking, get the right gear – it is important that you choose comfortable footwear and clothing. Prior to everything, do some warm ups and stretches, and always make sure that you cool down after each session.  Do this by walking slowly for five minutes to slow down your heart rate and breathing.

   People would most likely choose an exercise that is easier to do.  If the exercise is part of their daily lives, people will stick to it.  What is just important is to find an opportunity to walk. Not only will you get the health benefits, walking will also take you to places, allow you to meet friends or give you opportunity for more adventures.

2. Lunges

   Lunges are especially useful if one wants to develop the muscles in the leg area.  The primary muscles affected by lunges are the gluteus maximus, the quadriceps and hamstrings.  It also affects the muscles of the calves.  Doing long lunges affects the gluteal muscles while doing short lunges affects the quadriceps muscles.

   The steps in doing proper lunges are as follows: (1) as a starting point, stand on your feet, with your back straight (2) step one foot forward but make sure that your heel lands on the ground first, (3) with your back still straight, move your body forward, but try to be certain that both of your knees are on a 90-degree angle, (4) continue to do this until the knee of the back leg touches the ground, (5) complete by returning to the starting position, and repeat on the other side.

   You can do this while carrying heavy objects, like the dumbbell.  A dumbbell will give you more balance.  Just take care not to bend forward too much. Bending too much will make you lose your balance.  Keep your body as vertical as much as possible.  There are also several variations for lunges, like the split squat jump, where jumping is part of the steps.

3. Squats

   Many important muscle groups and other structures of the body are affected by squat exercises.  The muscles of the thigh, hips and buttocks are involved when performing squats.  It also has some effect on the hamstrings.  Aside from the different muscles, the bones, ligaments and tendons will also strengthen when doing squat exercises.  For somebody wanting to strengthen the muscles of the legs and buttocks, squat exercises must be part of the exercise routine. Additionally, weight lifters who do not have squat trainings at all, are not real weight lifters.

   Squats are considered to be the king of exercises, especially for many body builders.  How are squat exercises performed? (1) Assume a standing position with legs slightly apart. Carrying weights is usually done.  (2) Move hips backward by bending the knees to lower the torso, (3) return to upright position, and then repeat.  There are several variations for squat exercises, some of which were developed when squatting became a part of the competition in bodybuilding contests.  Examples of these variations include the belt squat, box squat, jump squat, split squat, sissy squat and the front and back squats, among others.

4. Push-ups

   This exercise is performed in a prone position, also called ‘lying in your stomach’.  Using the arms as support, the body is lifted up and lowered down to the floor.  This exercise focuses more on the muscles of the upper body.  The pectoral muscles and the triceps are greatly affected.  It also affects secondarily the deltoid, serratus anterior and the coracobrachialis.

   How to perfect push-ups? (1) In prone position, that is, in a face down position, place both hands, with both palms pressed firmly, on floor. Make sure your hands is wider apart than the width of your shoulder, (2) Place toes or knees on the floor, (3) lower and lift your body by bending elbows and straightening them.  Always make sure your whole body is stable so that you will not wobble and fall on your face.

   Push-ups is considered by some as the most perfect total body exercise because it does not just strengthen the upper body, it also provides core strength.

5. Resistance (weight) Training

   Resistance training is when one increases strength, endurance or power by subjecting the muscles against a weight. Before one does resistance or weight training, one must do aerobic exercises first. Muscle strengthening must be done two to three times a week, making sure that there is a period of rest in between.  There are several benefits of resistance training. Aside from boosting one’s stamina, it also helps develop strong bones and builds muscles that prevent one from getting injury.  It controls weight, thereby improving ones well-being.  Resistance training comes in a set of program. So make sure to visit an exercise professional before doing any forms of resistance (weight) training.

Sources
webmd.com
cambridgema.gov
mayoclinic.com
en.wikipedia.org
fitstep.com
en.wikipedia.org
en.wikipedia.org
sportsmedicine.about.com
en.wikipedia.org
betterhealth.vic.gov.au