FITNESS: Top Five Most Effective Exercises

If you look forward to an evening on the sofa you might be interested in recent findings published by Liverpool University which have uncovered the health risks of being idle and why it’s important to maintain fitness especially when on vacation. The Gym Group gymnasium chain has created an “Ultimate Summer Workout” based on the findings of a national poll of personal trainers which includes the five most effective exercises to include in every workout, to keep you fit and active all summer long.

Fitness experts agreed that the most effective exercises to deliver full body results  in a quick and easy routine were:

• squat
• deadlift
• lunge
• press-up
• chest press

Allyn Condon, double Olympian and general manager at The Gym Bristol, explains that the work-out “is an essential combination of the most effective exercises and it provides a winning formula, especially for those who want a results-based workout that’s fun, safe and hugely enjoyable. Whether you’re in the gym, by the pool, or in a hotel room, these essential moves can easily be performed each day to keep you fit and active.”

Squat

The squat is a great exercise incorporating most of the major muscle groups as well as developing your core muscles. We pick things up all day as part of daily life and the squat can help develop those big leg muscles making life tasks a great deal easier. Forget the cardio and get squatting if you are looking to burn fat.

Deadlift

Another great exercise for burning body fat and improving overall strength and conditioning. A big hip hinge movement in which a bar is lifted from the ground to the hips, then lowered back to the ground, the deadlift helps to develop those backside muscles. Due to its high emphasis on core stability and postural muscles, this is a big exercise for those looking to reduce long term injury.

Lunge

The lunge is an exercise where one leg is positioned forward with knee bent and foot flat on the ground while the other leg is positioned behind. It offers great functional movement and can be completed in multiple directions to hit those muscles that are hard to target, specifically working your hips, glutes, hamstrings and quadriceps. A great exercise for sports enthusiasts looking to add a little extra bite to their game.

Press Ups

The best of the best to develop your chest. If done correctly, the press up incorporates the skill, strength and awareness of the plank but adds the challenge of upper body development. Great for maximising chest development in conjunction with other upper body strength exercises and an excellent way to rid you of bingo wings.

Chest Press

A similar movement to the press up but with the added resistance to allow you to focus on hypertrophy (increased muscle size) and strength on the top half, working your chest muscles, shoulders, and triceps.This exercise is performed laying on a bench with a bar lowered from locked arms down to the chest. A must for anyone training whether beginner or advanced. Change it up with the chest press by alternating between dumbbells, resistance machine and barbell to maximise the benefits.

This short workout is also ideal for your vacations (or “staycations”) to avoid plummeting fitness levels, reduce muscle wastage and help to reduce the risk of type 2 diabetes and heart disease.

 

By Elle Linton

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