Wait! Don't just skim down to see which exercise I've labeled as the best, get the whole story...
I'm often approached and asked to pin down a single exercise as the one that will help lose the most fat and sculpt the quickest. That's not an easy question to answer. You see, I'm very aware of the fact that though an exercise may be perfect for Client A, it may not be the best choice for Client B—hence my hesitation to label any exercise as the universal best.
That being said, some exercises are definitely better than others. And, yes, there are even a few that I would call the best.
What makes an exercise the best?
When deciding which exercises to include in a routine, it is important to consider the type of movement involved. The simpler the movement, the fewer muscles get recruited into motion, thus the fewer muscles get conditioned and the fewer calories are burned. On the other hand, the more complex the movement, the more calories you burn and the more muscles you strengthen.
To put it simply, exercises that use complex movements will deliver better results than exercises that use only simple movements. Complex movements recruit multiple muscles, some to stabilize and others to perform the movement. This process keeps your heart rate higher than a simple exercise would, giving you a more intense workout.
What is a complex movement?
A complex movement is a multi-joint movement that recruits large portions of the body to complete the exercise. Let's compare a simple movement leg exercise with a complex movement leg exercise:
The leg extension machine uses a simple, isolated movement to work the quadriceps. You're in a seated position moving only the knee joint. On a conventional leg extension machine you have constant resistance in a totally linear path of movement. Follow that? The machine does all the work of balancing the weight and you simply provide the locomotion. There isn't much involvement, if any, from other muscles and it doesn't burn very many calories. Same is true for a (machine) chest press, shoulder press, bicep "preacher" curl, and just about every other expensive, fancy looking piece of equipment on the floor of a health club.
Now let's look at a free weight walking lunge. Begin by standing with feet together and a dumbbell in each hand (or a barbell across the shoulders, a medicine ball held at the chest, or even with no weight at all). Take a large step forward and lower the back knee, keeping the front knee at a 90 degree angle. Now push off the front foot and pull the back leg forward, repeating the movement.
How many muscles did you utilize while performing the lunge? Probably too many to count. You certainly worked your quadriceps, gluteus, hamstrings, calves, abdominals, supporting muscles in the shoulders, arms and back just to name a few. Plus minor stabilizing muscles that remain completely at rest while you're sitting on that health club machine. As a result, all of those (working) muscles begin screaming for fuel, aka: oxygen. That's why when we "lift weights" in MY classes - you get your huff & puff on...big tyme. You 've raised your heart rate and really kicked your metabolism into high gear. That's a great exercise.
Other ways to increase intensity.
Using complex movements is just one of many ways to kick your workout intensity up a notch. Try incorporating a super set into your routine. (Something else I do with regularity.) Simply perform two or more exercises in a row and then take a short rest, rather than one lift...rest (aka: sit and thumb twittle, listen to music, watch CNN, etc.), then one more,..rest, etc.
Or compound set. Perform one exercise, then perform an exercise utilizing opposing body parts. This can also be done with muscles utilizing complimenting body parts - but please ask me or another fitness professional or someone with solid knowledge of exercise science before trying it.
The key to finding the best exercise is to find the ones that bring your workout intensity to a whole new level. I'd be shortchanging you if I named any exercise as "the best". Fact of the matter is; its a combination of changing your workouts up, using interval training, and even some good old cardio that will ultimately see you to your goal.
These methods will help burn more calories, increase metabolic rate, and will stimulate the production of more fat burning and muscle toning hormones. Of course, there is more involved to achieving fitness goals. You need to incorporate fat burning into your routine, consistently challenge yourself during workouts, take control of your eating habits and to get your diet dialed in.
So what's the best exercise for you? Best way to find out,....call or email me today.
(heh, heh,....as if you didn't see that one coming)
What makes an exercise the best?
When deciding which exercises to include in a routine, it is important to consider the type of movement involved. The simpler the movement, the fewer muscles get recruited into motion, thus the fewer muscles get conditioned and the fewer calories are burned. On the other hand, the more complex the movement, the more calories you burn and the more muscles you strengthen.
To put it simply, exercises that use complex movements will deliver better results than exercises that use only simple movements. Complex movements recruit multiple muscles, some to stabilize and others to perform the movement. This process keeps your heart rate higher than a simple exercise would, giving you a more intense workout.
What is a complex movement?
A complex movement is a multi-joint movement that recruits large portions of the body to complete the exercise. Let's compare a simple movement leg exercise with a complex movement leg exercise:
The leg extension machine uses a simple, isolated movement to work the quadriceps. You're in a seated position moving only the knee joint. On a conventional leg extension machine you have constant resistance in a totally linear path of movement. Follow that? The machine does all the work of balancing the weight and you simply provide the locomotion. There isn't much involvement, if any, from other muscles and it doesn't burn very many calories. Same is true for a (machine) chest press, shoulder press, bicep "preacher" curl, and just about every other expensive, fancy looking piece of equipment on the floor of a health club.
Now let's look at a free weight walking lunge. Begin by standing with feet together and a dumbbell in each hand (or a barbell across the shoulders, a medicine ball held at the chest, or even with no weight at all). Take a large step forward and lower the back knee, keeping the front knee at a 90 degree angle. Now push off the front foot and pull the back leg forward, repeating the movement.
How many muscles did you utilize while performing the lunge? Probably too many to count. You certainly worked your quadriceps, gluteus, hamstrings, calves, abdominals, supporting muscles in the shoulders, arms and back just to name a few. Plus minor stabilizing muscles that remain completely at rest while you're sitting on that health club machine. As a result, all of those (working) muscles begin screaming for fuel, aka: oxygen. That's why when we "lift weights" in MY classes - you get your huff & puff on...big tyme. You 've raised your heart rate and really kicked your metabolism into high gear. That's a great exercise.
Other ways to increase intensity.
Using complex movements is just one of many ways to kick your workout intensity up a notch. Try incorporating a super set into your routine. (Something else I do with regularity.) Simply perform two or more exercises in a row and then take a short rest, rather than one lift...rest (aka: sit and thumb twittle, listen to music, watch CNN, etc.), then one more,..rest, etc.
Or compound set. Perform one exercise, then perform an exercise utilizing opposing body parts. This can also be done with muscles utilizing complimenting body parts - but please ask me or another fitness professional or someone with solid knowledge of exercise science before trying it.
The key to finding the best exercise is to find the ones that bring your workout intensity to a whole new level. I'd be shortchanging you if I named any exercise as "the best". Fact of the matter is; its a combination of changing your workouts up, using interval training, and even some good old cardio that will ultimately see you to your goal.
These methods will help burn more calories, increase metabolic rate, and will stimulate the production of more fat burning and muscle toning hormones. Of course, there is more involved to achieving fitness goals. You need to incorporate fat burning into your routine, consistently challenge yourself during workouts, take control of your eating habits and to get your diet dialed in.
So what's the best exercise for you? Best way to find out,....call or email me today.
(heh, heh,....as if you didn't see that one coming)
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