Fitness exercises are essential to build strength, improve flexibility and maintain a healthy weight. However, with so many options available, it can be overwhelming. To simplify things, experts suggest starting with five basic exercises and building your workout routine from there.
These “big 5” exercises, which are all you need to target every muscle group in the body, are also easy to do anywhere. You don’t need a gym membership or expensive equipment; even your own body weight can be used as resistance. You can also find inexpensive, portable resistance bands that fit easily into a bag or suitcase, so you don’t have to put your fitness routine on hold while traveling or on vacation.
Aerobic, or cardiovascular, exercise gets your heart rate up and increases your breathing and heart rate, allowing you to work harder and burn more calories. It strengthens your lungs and heart, helps to prevent high blood pressure, lowers cholesterol and reduces the risk of diabetes and stroke. It also improves mood, boosts energy and can help you lose weight.
It is important to balance your aerobic and cardiovascular exercise with strength training. This can be done by doing a variety of exercises, such as pushups, squats and lunges. It is recommended that you perform these two to three times per week. Strength training — also called resistance or dynamic strength training, because they use multiple muscles throughout a movement — can be achieved with your own bodyweight, weights, elastic bands or your own cans of food.
Aim for strength-training exercises that target multiple muscles at the same time, as these are the most practical and useful in everyday life. For example, the pushup can strengthen your chest, shoulders, triceps and core trunk muscles all at once. This exercise can be made more challenging by holding a weight in each hand, which increases the tension on your arms and chest.
When adding strength-training exercises to your routine, always remember to warm up with a light jog or walk and cool down with stretches after your exercise. Stretching after a workout is particularly helpful for improving your flexibility and decreasing the risk of injury.
It’s also important to keep in mind that not all exercises are equal. When you do an exercise, it should be performed with good form. For instance, a bicep curl or bench press done improperly can cause injury. To help prevent injuries, it is recommended that you consult an exercise expert or a physical therapist before beginning a new exercise program. Having a coach or trainer can help you develop a safe and effective routine that will get results. They can also teach you techniques to increase your speed and performance during aerobic or cardiovascular exercise. This can be especially helpful if you’re an amateur athlete. A good coach can also motivate you to keep up your routine, as they will encourage you and challenge you to progress. In addition, they can teach you techniques to correct bad habits. fitness exercises