Seven efficient exercises worth your time

Font Size:

Don’t waste your precious moments on ineffective exercises. These seven moves will ensure better results for your efforts than other exercises can deliver.

Cardiovascular exercise

1. Walking

A bone-bearing exercise, walking not only strengthens your bones but also your heart health – especially if you walk at a pace that breaks a sweat and brings about mild breathlessness. Besides, you don’t need the gym; it’s free, and you can do it any time and anywhere you please. Just make sure you have proper walking shoes.

2. Interval training

This relates to cardiovascular exercise – e.g. running, walking, boxing – and the pace at which you do the exercise. Instead of doing it at the one pace throughout the entire session, go as hard as you can for one to two minutes, then pull back the intensity for about two to five minutes. Varying the intensity throughout your exercise session stimulates you to burn more calories in shorter amounts of time.

Strength training

Strength training is essential for many reasons. Not only does it help you to maintain and grow your muscles, but also the more muscled-up you are, the more your body burns calories. These exercises work the larger muscle groups in one go, making them super-efficient calorie burners.

3. Squats

Squats work the quadriceps, hamstrings and gluteal muscles. You can make this even more efficient by combining it with bicep curls, where you perform a bicep curl as you perform a squat. This one is for more experienced exercisers only.

4. Lunges

As with squats, lunges work the gluteal muscles, quadriceps and hamstrings. But lunges are harder to do, as they test your balance as well. Increase the efficiency with a lateral raise (raising the arms to the sides to shoulder height each time you perform a lunge).

5. Push-ups

Push-ups work your chest, shoulders, triceps and even your core, all at one time. If that’s not efficient, then I don’t know what is. There are various ways to modify push-ups to suit your level of strength, so check with a personal trainer. It’s also very important to do push-ups properly, as otherwise shoulder injuries can arise.

6. Bent-over rows

This exercise is opposite to push-ups, having a ‘pulling’ rather than ‘pushing’ action, and works all the major muscles of the upper back, as well as the biceps. You can do this with or without weights.

7. Planking

Planking is where you are in push-up position, on your hands or on your forearms. Your knees can be on the ground, or the more advanced can stay on their toes. Hold for a minute or for as long as you can. This works out your entire core, which needs to be strong for whichever exercise you do so that you don’t hurt your lower back. Be sure to tuck your pelvis under, so your hips don’t sag.

If you’ve never done these exercises before, especially numbers two to seven, or are a beginner, then seek advice from a professional gym instructor or physiotherapist on proper technique and for an exercise program that suits your fitness level.

Do you do any of these exercises? Do you have an efficient exercise that works well for you?

Read more at WebMD.

RELATED LINKS

Easy ways you can fit exercise into your regular day

You can fit exercise into your regular day without having to dedicate extra time to working out.

How to exercise your whole body

These exercises will engage the muscles in your whole body.

How much exercise is enough?

No matter your age, keeping your body fit and strong is important in maintaining your overall health.

Written by leshka



SPONSORED LINKS

Sign-up to the YourLifeChoices Enewsletter

continue reading

Government

Australians give big thumbs down to the public service

Only 27 per cent of Australians believe the public service acts in the public interest and only 22 per cent...

Brain health

Normal tension glaucoma linked to cognitive impairment

Australian researchers say they have established a link between the eye condition glaucoma and cognitive impairment, the state that often...

Lifestyle

Old wives' tales put to the test

Alice Shaw-Beckett, from cleaning company Cleanipedia, dissects 13 old wives' tales related to cleaning and pest control to discover whether...

Travel & Motoring

Consider this when deciding on a roadside assist deal

A reader raised an interesting point that I hadn’t considered before. When she bought her new car, it included -...

Technology News

Which portable heater is best?

As the famous Stark motto from Game of Thrones states, 'Winter is Coming' and that means putting the flannelette sheets...

Smartphones

What works, what won't, if you get your phone wet

Ritesh Chugh, CQUniversity Australia If you've ever got your phone wet in the rain, dropped it in water or spilt...

Nutrition

Are natural alternatives better than refined sugar?

Eating sugar shouldn't be demonised and tucking into a bar of chocolate after a stressful day is nothing to punish...

Health news

What your body may be trying to tell you

One of the unforeseen outcomes of a pandemic is that fewer people are going to the doctor to get unusual...

LOADING MORE ARTICLE...