The Seven Essential Exercises

We’ve zeroed in on the best ways to get fit, flexible and strong

- Erin Phelan

FOR OPTIMUM RESULTS when working out, it’s a must to include cardiovascular, strength and flexibility training each week. But what are the key exercises? A survey of 17,000 personal trainers by the American Council on Exercise determined seven essentials for your fitness program. Best Health assembled a panel of prominent fitness professionals and asked them why you need to do these tried-and-true exercises. (As always, check with your doctor before starting any fitness program.)

CARDIOVASCULAR

WALKING

WHY IT’S ESSENTIAL Walking has been shown in studies to be associated with many health benefits, such as lower rates of heart disease, stroke, and type 2 diabetes. As well, studies found walking just 30 minutes a day, a few days a week, boosted bone density in women.

TECHNIQUE AND TIPS Walking should be brisk (typically 5-6 km/h for most people — not strolling), and challenging enough that you feel a little out of breath but can still carry on a conversation. “I encourage walkers to clinch their glutes as they walk, and to engage muscles in their upper back to get a better workout and a faster speed. This will also improve posture,” says Lee Scott.

SWITCH IT UP “One great way to train is to do speed intervals,” Scott says. “Start with 30 seconds of speeding up, then 45 seconds of recovery. Repeat that 10 times.” The next week, shorten your recovery time. Then the week after that, try hill repeats. “And change up your walking terrain to prevent injury,” she says.

CARDIOVASCULAR

RUNNING