Top Best Gym exercises -What is the most effective exercise?

Top Best Gym exercises -What is the most effective exercise?

Take a look at this content, especially a meaningful content, so many projects, each one is good, there are bad places, which exactly is the most effective? In fact, the most effective is to choose one of the most suitable for their own, and adhere to.

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Let's take a look at the butterfly. As one of the most costly sports, the butterfly is cycling at a speed of 14 miles per hour, or 10 minutes (one by one) A mile about 1.61km), or basketball games and moving furniture upstairs to consume more energy. Compared to other sports, butterflies will burn more calories, need more oxygen, make you more tired. This means that it will boost the swimmer's endurance and help control weight.

Top Best Gym exercises -What is the most effective exercise

So the butterfly is the best sport? of course not! "If you want to choose the worst movement, I may vote butterfly vote," Greg Whyte said. He is a professor of sports and training at Liverpool John Moores University in Liverpool, UK, and a former Olympic modern five player who specializes in swimming. Butterfly, he said, is "sad, lonely, painful." It requires coaches, swimming pools, perfect energy additions and flexible training to reduce the high risk of injury.

If you ask ten physiologists, what exercise is best, you will get ten very different answers. "Wanted to choose" the best sport "like trying to enrich the whole" Kinematics, said Martin Gibala, president of the Mcgart University Department of Sport, Ontario



But when asked, he suggested a classical soft gymnastics: burpee, that is, push-ups after the take-off. "It will exercise the muscles and enhance the endurance," he said, "but it's hard to imagine how many people live to enjoy" this sport, "or insist on doing it for a long time.

Top Best Gym exercises -What is the most effective exercise

Maybe you do not have much time to exercise, but sticking is the key. Games have a very significant impact on health. The relationship between exercise and mortality, depending on the first 30 minutes of exercise, said Dr. Timothy Church. He is chairman of the Benedictine Biomedical Research Center in Baton Rouge (LA), Louisiana. A recent study of the relationship between exercise and mortality shows that the probability of premature death of a sedentary person will be on his / her five times a week, a thirty minutes of brisk walking (or the same amount of exercise Of the movement) after the straight down about 20%. If she increases triple the intensity, that is, every 90 minutes, the probability of premature death will only continue to decline by 4%. So as a best sport, it must be able to stick to it, which is uncontested. Next, the debate is getting more and more intense.

"I think brisk walking is far from the best sport," said Michael Joyner, MD, an anesthesia expert at the Mayo Clinic in Minnesota. He is also one of the top scholars of endurance.

Top Best Gym exercises -What is the most effective exercise



He cited the study of Hiroshi Nose, a professor of sports medicine at the Shinshu University Graduate School of Medicine in Japan, as evidence. Hiroshi Nose organized thousands of Japanese seniors to participate in a five-month, innovative intermittent brisk walking (3 minutes and then 3 minutes, repeat 10 times) project test. The results are amazing. "Physical fitness - maximum oxygen consumption and thigh muscle strength - increased by about 20%," Dr. Nose said in an e-mail. "This will definitely make you feel young." These test participants "Lifestyle-related illness symptoms (hypertension, hyperglycemia and obesity) have reduced by about 20%," he continued, while their depressions were reduced by half.

Other studies have shown that walking can be of great help to control weight. A 15-year study found that middle-aged women who had walked at least one hour a day had maintained their weight over the past decade. Their weight did not increase. In addition, a recent groundbreaking study has shown that older people begin to stick to the hippocampus after the brisk, and the brain is associated with memory. The volume increased significantly

Top Best Gym exercises -What is the most effective exercise

But brisk walking on the people who have tried and there is no attractive or physical benefits. "I nominate squat," said Dr. Stuart Phillips, MD, who is a professor of motor mechanics at Mcmaster University and an expert in resistance training. Squat "to activate the muscles of the largest body, that is, in the buttocks, back and legs." It is very simple. "Just cross your hands on the chest," he said, "then bend your knees and lower your body to know that your thighs and the ground are almost parallel. Repeat 25 times. This is a very effective exercise." Wait until it changes It is easy to add another dumbbell.

Squat and weightlifting training, in general, are mainly dealing with muscle dampness disorders, he said, or with age is inevitable, people weak muscle atrophy. "At this moment we each have experienced muscle dampness," he said. "We just did not realize." Endurance training was not like resistance training, and he continued to say that it was not helpful to improve the situation.

Top Best Gym exercises -What is the most effective exercise

Resistance training is also helpful in maintaining weight. In other studies conducted by men, sedentary men and women after a course of simple weight training, will significantly reduce their waist and abdominal fat. At the same time found that this can reduce the risk of cardiovascular and diabetes. It is not so obvious that weightlifting will enhance heart and lung function, Phillips said, which is the result of a measure of the maximum oxygen volume, the change in value for a person's VO2max, or to the heart and lungs. Many physiologists believe that relying on endurance training can enhance a person's VO2max. But in some small trials, he said, weight training itself will be very effective in enhancing heart and lung function.

"I've tried the marathon," he said. He is doing weightlifting recently. "Now my body is better."

Top Best Gym exercises -What is the most effective exercise

But only just squatting a bit boring. Science proves that weightlifting is an all-around sport, but this argument is still not over. Is there any movement that can take a greater amount of exercise than a brisk, while training muscles better than squatting?

"I think that you can try H.I.T.," said Gibala, H.I.T. is a physiologist's habitual title, that is, high-intensity intermittent training, is actually a pure intermittent training. Research in Gibala's labs requires a lot of high-intensity intermittent training on a bicycle. In his first experiment, the trainer needed to ride for the fastest 30 seconds. After 4 minutes of rest, the volunteers repeated the number of times, a total of about 2 to 3 minutes of the highest intensity of riding. Two weeks later, these high-intensity intermittent trainers, conducted a total of less than 20 minutes of high-intensity training, their aerobic energy increase and those who have been leisurely riding more than 10 hours of the same. Other researchers also found that high-intensity intermittent training would reduce blood sugar levels and reduce the risk of diabetes. Although the subject has not been fully studied, Gibala expects it to also help to control weight.

Top Best Gym exercises -What is the most effective exercise

The sport looks good because most of us spend very little time on sports. Last month Gibala published a new paper on H.I.T., requiring only one bike and some gravel. In this modified version, the first 60 seconds to make every effort to sprint, and then slowly ride 60 seconds, then 60 seconds sprint and then ride, a total of 10 times. "There is no special reason why why" high-intensity gap training can accommodate any movement, "says Gibala, as long as you fully urge yourself.

Of course, high-intensity gap training may cause damage. But the paper published last month found that a group of runners who did high-intensity training were more enjoyable than another group of runners who continued to jog for 50 minutes. The authors think this is because high-intensity training is not so boring.

Top Best Gym exercises -What is the most effective exercise

High-intensity intermittent training the only shortcomings, it is not as good as the improvement of muscle strength squat. But it can also be partially offset, Gibala said: "upstairs sprint intensity is high, and can intermittently." (Want to know how to run the stairs to see the contents of it before) that is, sprint upstairs may be the best Of a sport. For those who can not master the butterfly, this is really good news.