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Exercises All Individuals Should Perform

Posted on Thursday, October 9, 2014 in Health & Fitness

Whether you belong to a gym or like to work out at home, certain exercises should be a part of your routine at least three days per week.

1.  Squat.  The squat is considered the best lower body exercise and can be performed with or without weights.  It benefits all areas of the lower body and benefits the heart due to its use of so many auxillary muscles.

2.  Push Ups.  This exercise works multiple body parts in the upper body and forces the core to keep the body steady.

3.  Crunches. Crunches are excellent for the abdominal area assisting in both core strength and improved posture.  Be cautious not to do full sit ups as they can cause stress and potential injury to the lumbar vertabrae.

4.  Mountain Climbers.  This exercise is a great conditioning calisthenic that uses muscles from many areas of the body and is great for heart health and cardiovascular conditioning.

5. Jumping Jacks.  This is another very good conditioning calisthenic that is beneficial to both cardiovascular and heart health.

The primary characteristic of these five movements is that they require no equipment, not too much space, and can be performed by nearly anyone that doesn’t suffer from an ongoing physical limitation.  Modifications can be made in all of these exercises so that individuals of different strength and fitness levels can benefit from these elements of fitness.

Initially, start with 2 sets of 10-12 repetitions with a break of 30-60 seconds between each set.  If you are unsure of your fitness level or physical capability, see a physician prior to starting this workout regiment.  If you are already of a higher fitness level, increase the sets and repetitions, and decrease the rest time to suit a higher intensity workout environment.

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