Land of Enchantment – Organic Style

What are the best exercises for overall health and fitness?

The powerful combination of cardiovascular exercise and strength training can help a person build muscle strength and improve their heart, lung, and circulatory health.

Exercises that target multiple muscle groups are particularly effective. These include various exercises that require little to no equipment and can suit a range of fitness levels.

Here, we look at 13 of the best exercises for overall health and fitness. We explain what areas of the body each exercise primarily works and provide step-by-step instructions.

Doing the exercises

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People can do the following exercises individually or as part of a circuit. Some require basic fitness equipment, such as dumbbells or an exercise ball, but people can do many of them with no equipment.

The American Council on Exercise recommend that people continue doing repetitions until they reach muscle fatigue or can no longer maintain proper form.

However, they note that endurance athletes, such as runners and cyclists, should stick to about 20–30 repetitions rather than working to the point of muscle fatigue.

The American College of Sports Medicine (ACSM) recommend doing 8–12 repetitions of 8–10 strength training exercises on at least 2 days of the week.

The ACSM also recommend at least 30 minutes of moderate intensity physical activity a day, 5 days per week. Alternatively, they say that people can perform 20-minute sessions of vigorous physical activity on 3 days of the week.

Pushups

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How to do them:

  • Start in a plank position with the arms straight and the body lifted in a straight line horizontal to the floor. Keep the feet together and the toes flexed to support the body.
  • The palms should be flat on the floor shoulder-width apart, with the fingers facing straight ahead or slightly inward.
  • Keeping the head in line with the spine, slowly bend the elbows outward and lower the body down to the floor.
  • Try to keep the hips and lower back in line.
  • Lower as far as possible, aiming to touch the chest or chin to the floor.
  • Use the arm muscles to press the body back up into the starting position.
  • Keep the abdominal muscles engaged throughout to help support the back.

Bodyweight squats

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Bodyweight squats can increase lower body and core strength as they work the abs, buttocks, hips, thighs, calves, and shins.

How to do them:

  • Stand with the feet slightly wider than hip-width apart, angling the toes slightly outward.
  • Keep the hands down by the sides, with the palms facing in and keep the shoulders back.
  • Engage the abdominal muscles to support the back.
  • Shift the hips back and bend the knees as though taking a seat, keeping a flat back.
  • Keep lowering down to the ground until the thighs are parallel with the floor.
  • Push through the feet to straighten back up into the starting position.
  • Inhale into the squat, then exhale when standing back up.

Lunges

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Lunges work the thighs, buttocks, hips, and abdominal muscles.

How to do them:

  • Stand upright with the feet together.
  • Step one leg forward into a long stride, bending the knee and placing the foot flat on the floor.
  • Bend the knee of the supporting leg toward the floor.
  • Use the muscles of the forward leg to push back to standing.
  • Repeat with the opposite leg.

Running

Running is a form of aerobic exercise, and it can help improve cardiovascular fitness and bone strength. Jogging is a less intense form of running and may be best for beginners. These are the belt drive bikes 2023.

People can often improve their running endurance through interval running, which involves running for a certain distance or time and then switching to walking before running again. Alternatively, people can switch between running and sprinting.

Sprint interval training may help decrease body fat, increase aerobic capacity, and increase peak running speed.


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