The 4 Most Important Exercises Everyone Should Be Doing

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The 4 Most Important Exercises Everyone Should Be Doing
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In this video, Jonathan from the Institute of Human Anatomy discusses the 4 most important exercises that develop adaptations and health benefits that can be beneficial for nearly everyone. Learn how these exercises strengthen your heart, skeletal muscles, and bones while also improving metabolic health, gaining and preserving muscle mass, improving cardiovascular efficiency, as well as mental health benefits.
0:00 - 0:57 Intro
0:58 - 1:56 Exercise Adaptations of the Heart and Skeletal Muscles
1:57 - 2:59 How Exercises Strengthens Your Bones
3:00 - 3:15 Major Health Benefits of Regular Exercise
3:16 - 3:33 Mental Health Improvements From Exercise
3:34 - 5:16 The Key Exercise Principles for Maximizing Your Health
5:17 - 6:09 The Advantages of Strength, Cardiovascular Efficiency, and Mobility
6:10 - 8:24 Exercise Principles That Are Best for Health, Wellness, and Longevity
8:25 - 9:17 How to Optimize Your Training Routines
9:18 - 9:40 What Are Compound Movements?
9:41 - 10:07 Importance of Maintaining Muscle Strength
10:08 - 10:31 The Role of Resistance Training on Bone Density
10:32 - 10:52 Other Tips For Athletes That Already Have Good Mobility
10:53 - 11:13 The Importance of Monitoring Your Progress
11:14 - 12:39 How to Measure & Monitor Certain Fitness Parameters From Home
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#healthylifestyle #trainingtips #instituteofhumananatomy #anatomy

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27 май 2024

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Комментарии : 513

@troynix215 Месяц назад

*sigh* Misleading title but ok. He's talking about 4 forms of exercise: strength, cardio, mobility, and monitoring progress*; not 4 exercises in particular.

@Ambervert95 Месяц назад

Author should 📌 this

@sarms912 Месяц назад

Thanks for the heads-up. I hate these kind of misleading titles.

@plumbthumbs9584 Месяц назад

yeps, very misleading. but you know, get out there and get it done.

@SP-xw3et Месяц назад

Damn! True... Bye bye

@jasons408 Месяц назад

true, but I found the video great

@lionheart93 Месяц назад

Bodybuilding, swimming and yoga here. As you get older focus on mobility as much as u can or else getting up from bed will be difficult

@ShutchyerLips Месяц назад

It's crazy how much you realize you didn't focus on the minor muscles as you get older, and how much support they give you

@MrTimg12 Месяц назад

@@ShutchyerLips I can highly recommend a few mat ( or reformer) Pilates sessions a week as we age. I liken it to strengthening local roads and getting into the gym strengths your motorways. Pilates focuses on your core muscles as well as being particularly good for mobilising and stretching.

@Christaraspap Месяц назад

Weight lifting is enough to keep you strong and able to get out from bed.

@RealMTBAddict Месяц назад

Bodybuilding< Strength training

@lionheart93 Месяц назад

@@RealMTBAddict power building * u right

@paddy8888 Месяц назад

This channel rightly deserves the millions of followers it has.

@DianaM-sr3yh Месяц назад

Es verdad ❤❤❤❤❤❤

@DuelScreen Месяц назад

Disagree. Read my other comment if you want a very different take on this channel.

@theanatomylab Месяц назад

Thank you @paddy8888! @DuelScreen, we'd love to read your constructive feedback in this comment thread...

@theanatomylab Месяц назад

🙏

@kefla8437 Месяц назад

@@DuelScreendon’t see you doing much

@asmaa_not_asma Месяц назад

I have been looking for content that is not focused on weight loss and getting huge muscles. Just health. Thank you!

@stiaankruger2699 Месяц назад

If you struggle to start just start doing something with no equipment 10 push ups 10 squats run/walk 50 yards/meters as fast as you can and call it a day. Do this every second day for 20 days, and in that 20 days you will find your fire, you will know it when you find it.

@Paraselene_Tao Месяц назад

That's cool, but I recommend folks get a gym membership (or make an at-home gym (power rack with safety arms, barbell, weights from 2.5 lb to 45, bench, floor mats, barbell clips, and hand chalk)) and follow a strength program like Stronglifts 5x5 or Starting Strength. These will teach fundamentals of strength training and their cardiovascular health, mobility, and tracking progress (the other 3 "exercises" that he mentions in the video) will naturally follow if the practitioner follows the full program. Heck, they will even learn about diet, recovery, sleep hygiene, supplements, and so on. These programs are designed by Mehdi (Stronglifts 5x5) and Mark Rippetoe (Starting Strength) to be highly effective, and very results oriented. If someone follows their programs, then it's practically inevitable that they will be more fit in about 3 months. Beginner recomposition ends after about 2 years, and these programs will do everything someone needs to get stronger and overall healthier. Even "hard gainers" (folks who report only gaining a few pounds of muscle despite following the whole program) still get stronger and healthier doing a beginner strength program like SS and SL5X5. Finally, these programs teach almost all a beginner needs to move on to intermediate, advanced or specialized programs. Have a great day.

@catoleg Месяц назад

Also if you live in apartment building, start using stairs instead of taking elevator. This is what I do.

@SupremeWhiteBlackman Месяц назад

That is to much stress on the beginner. I recommend 100 pushups, 100 sit ups, 100 squats and a 10KM run every single day.

@TheKb117 Месяц назад

@@SupremeWhiteBlackmanbe prepared to fight and destroy your opponents with One Punch, Man!🤩😜👍

@Jasonmakesvideo Месяц назад

Truth! My mother is going on 80, smoked n drank her whole life, has COPD, and got a gym membership about 1 year ago and started most excersizes with no weight at all and I've watched her get younger because of it with my own eyes So proud

@donandveronica Месяц назад

65 yrs old and feeling great. RHR is 50< / Education and consistency is magic. I've credit Human Anatomy and Jeff's Athean-X for helping me.

@carlh.8797 8 дней назад

I always have been looking for cross-training, to combine 2 sessions of weight training with upper-lower split, 1 session of calisthenics, and 1 session of cardio into a weekly schedule. The cardio session is the one that I get creative, running, swimming, rucking, and heavy bag drill are the 4 that I would normally pick from, since I don't use my bicycle as a training tool.

@user-cj1xr9ek9y 29 дней назад

Consistency is everything. You don't stop exercising because you get old. You get old when you stop exercising.

@joseguerrero1090 Месяц назад

It's channels like this that make RU-vid a God send

@bradybunch92 Месяц назад

It is because of this channel that I have decided to donate my body to science. What a great way to have purpose after death. I find this all fascinating! By far my favorite channel.

@ItsDobbie Месяц назад

Me too!

@saratf Месяц назад

How was the process? Have you signed any paper already or your family is going to do this for you? I want to do that too but leave things as easy as possible for my family.

@LeoTaxilFrance 15 часов назад

Is it a threat?

@bradybunch92 7 часов назад

@@LeoTaxilFrance what does this even mean? It doesn’t make any sense for the comment.

@briangrose9847 Месяц назад

Sprinting. Walking. Carrying. Horizontal pulling and horizontal pushing.

@NewMessage Месяц назад

Man, I pulled a muscle looking at the clock too fast today. I'm sitting this one out!

@michaelj2528 Месяц назад

Me too

@BlackMasterRoshi Месяц назад

@@michaelj2528 yea me to

@ezay8694 Месяц назад

If you pulled a muscle looking at the clock, that means you should DEFINITELY NOT sit this one out

@eliyazawa6921 Месяц назад

@@ezay8694 my problems stem from not being active. Being active hurts, therefore it's bad.

@leasagowers2293 Месяц назад

Funny…. I just got off from workers comp due to an injury from watching paint dry!😂

@Maszys Месяц назад

Thank you for everything you do!

@rajtopagi1006 Месяц назад

You are one of the most consistent human anatomy youtuber. Your video sets a lot of influence and intrest in anatomy and overall science. Liked your content. Hope you guys grow ... 🎉

@joejoe-lb6bw 7 дней назад

After decades of sitting as a software developer, I started swimming. One mile of swimming seven days a week. The changes are awesome. Minimal fat, better posture, strength, etc. I ride bike, but just for enjoyment. In a year I’ll add the other types of exercises.

@EZBRado Месяц назад

So happy you brought this out! such a good video to refer to :)

@stuartbowenjr8393 Месяц назад

7.5 million! Congrats! Btw I closed my rings 60 days in a row. 61 tomorrow ❤

@genaro5766 Месяц назад

Thank you . I really appreciate your information . I definitely put to use what I learn in your videos .

@mcmillanstu Месяц назад

Great advice for anyone! I'm fairly new to running, but its helped me get my resting HR down to 41 (I'm 48). But I'm aware that I dont do enough resistance training, and this video was a good reminder of that!

@RealMTBAddict Месяц назад

Yes, a lot of skinny fat people out there that stay skinny due to a high metabolism or from doing cardio. I don't mean fat as in really fat, just fat under the surface. No muscles. I was like that around 35, then I started lifting again. Now I have more endurance and strength than most 20 year olds.

@gudeliacaritina1279 Месяц назад

Thank you so much.

@wvnovello Месяц назад

Bench, dip, squat, deadlift, cleans, row...the best compound movements for functional strength. during COVID when I could only be in my gym for 45 min, I actually got in the best shape in a long time by doing circuits with little rest: squat, bench, row, lateral raises, deadlifts, hammer curls...8 rounds of 8 reps per set. It was a great workout and took less than an hour. for those over 40, my only advice would be to dial things back just a bit. I'm not 25 anymore so moving really heavy weight, running 10+ miles 3/4x a week etc will always lead to injury for me. It's better to go at 80% effort but 100% of the time, than to go 100% effort but only for 80% of the time because I jacked up my shoulder or something. no matter what level you are, just be active, get outside, and have fun.

@BlueRam15 Месяц назад

Not yet done watching, but I appreciate the work that you do. Thank you.

@gregmgm06 Месяц назад

I always look forward to your videos! Great information!

@theanatomylab Месяц назад

Glad you like them!

@Andrea_k86 Месяц назад

I'm almost 40 years old & I lift weights 3 X's a week & walk 5-6 miles a day. Pretty happy with my results.💗

@ironman2326 Месяц назад

I'm almost 41. I lift weights 3-4 days a week and honestly just doing that keeps me in good shape.

@Andrea_k86 Месяц назад

@@ironman2326 Great job! Keep up the great work.❤️

@alejandromiranda8489 Месяц назад

And you look pretty 😍

@Andrea_k86 Месяц назад

@@alejandromiranda8489 Thank you!☺️💗

@graceforalways6445 Месяц назад

Wow that's great! Doing that will take at least 3 hours daily- time most people do not have to spare but people also spend the same time playing video games so...I guess it's doable😊

@agusyusa2235 Месяц назад

Great content as always.loved this

@noxsinfox1222 Месяц назад

Thank you! Very educational!!

@ridethelightning84 Месяц назад

That's why I love kettlebells, they're good for strength, cardio and mobility.

@haikalyadzid1761 Месяц назад

Loving these dense knowledge!!

@user-cj1xr9ek9y 29 дней назад

Thank you. This is what I asked for and it's really good.

@aguedalove2975 Месяц назад

Fascinating as always

@moon200070 Месяц назад

Always great for deeper insights into the body and the benefits of exercise. It feels like I've been exposed to a whole new world of fitness truth in a sense. Thank you for this invaluable information!

@idelisacruz-nw5yb Месяц назад

Been following you since the beginning, always love the video content ❤❤❤❤❤❤

@theanatomylab Месяц назад

🙌🙌🙌 Thanks for watching for such a long time! 🙏

@shelbyletson7777 Месяц назад

Love the video! Im a student and i work as a vet tech. I workout on days im off of work and i do 10 minutes of cardio after each workout. Days i work i just go home after. I used to do yoga everyday. I want to start doing that again and work on mobility

@harryburge9803 Месяц назад

Great content and advice!!!

@RozWalton-or6pt 25 дней назад

I love your youtube channel. It is very unique and explains everything very clearly. Thank you!

@janetamaki2383 27 дней назад

4 exercises at 3:46

@Armondahad Месяц назад

Can't believe I wasn't already subscribed to this channel; great content. Would love a deeper dive on monitoring progress, metrics, validity of different testing tools, what a person can do at home vs what they need specialized testing for, is it worth shelling out for things like VO2 max tests, body fat tests, RMR, lactate levels, etc.?

@roberthuffmann8204 Месяц назад

Still scrolling for the comment which lists the four excercises we should all be doing….. What gives?!

@teresajacobson4135 Месяц назад

Great simple recommendations

@montrussell 25 дней назад

Another awesome video! Thank you so much!

@willysantos5538 Месяц назад

Very educational. Thank you. 👏

@ashVGF Месяц назад

This is perfect for a beginner, thanks!

@HisNameIsRobertPaulson01 Месяц назад

1:30 Powerhouse of the cell

@Devi_Seona Месяц назад

Watched the entire video, still can’t tell what are those 4 best exercices…………

@Cowface Месяц назад

Hmm. Lets go with squats, kb swings, walking, and oh idk… pushups

@DobyDuke Месяц назад

@@Cowfacebelt squat instead, or else single rdl.

@paulgoogol2652 Месяц назад

it depends on your current state of fitness and training experience. this video is made so various people can extrapolate exercises from the given information.

@michellelouiseweldhagen4356 Месяц назад

At 3:55 he basically explains that it's more 4 principles that should be followed and not exact exercises.

@Cowface Месяц назад

@@michellelouiseweldhagen4356 in the title it says “the four most important exercises you should be doing” but then doesn’t list four exercises. That’s called click-baiting.

@allezvenga7617 Месяц назад

Thanks for your sharing

@zdenek3010 28 дней назад

Every other day I strength train. I program 3 tiers of exercises done every day in this order: 1 heavy compound for strength (squats, deadlifts, presses), 1-2 lighter variations of one of those compounds and 2-4 accessories to target specific muscles/body weakness. On the other day I run for cardio and stretch for mobility.

@mcrchickenluvr Месяц назад

Can you do a video about how surgery impacts exercise and how to get back into it? I do a fair amount of yoga and resistance training. I had a robotic assisted laparoscopic hysterectomy at the end of February. So the resistance training took a hit as I still cant lift anything above 10-12 pounds just yet. I’ve spoken to my doctors about what I need to do so I think I’m good. But I know that not everyone has doctors like mine. I think it would be beneficial to others.

@djelliott4524 Месяц назад

Channel is amazing!! Love it! Can the good Doctors do an episode about Transverse Myelitis?

@hannahhassem3931 22 дня назад

In response to those containing its misleading title ~ There is no specific answer because we’re all different and have needs depending on our individual bodies, the video is very helpful and educational if you can understand that.

@sherridevries9144 Месяц назад

I love weights, rebounding, and walking with and without a weighted vest

@anastasiapurves3197 Месяц назад

I wish doctors would tell me this instead of telling me to workout JUST to lose weight.

@JeepAndThings Месяц назад

58 year old CHF level 2 with defib for 9 years. Discovered by luck, EF was down to 15%. Never has went off, now EF 40%-45%, except when I had covib, dropped to 30%, but back up after a year. 2x a week strength with personal trainer. 2x a week bike ride 20 miles. Lastly Kundalini yoga 2x a week at home. So no matter if your healthy or not this kind of exercise helps everyone!

@johnmoniger3008 Месяц назад

Great info

@KAGISOMASEMOLA Месяц назад

I’m getting back into my fitness, tried many times but failed each time. Probably because of my bad back. The priest at my partners church prayed for me and a couple of other people and now I’m healed. Starting now with core exercise so I can get stability back to those back muscles that were overcompensating for the painful spine area.

@muhammedenescelik9968 13 дней назад

handstanding push ups one arm muscleups head standing cycling one arm tuck elbow planche

@willemvanriet7160 Месяц назад

I do HIIT running on track and gravel bike cycling for cardio, home gym 3x/w for strength and yoga and pilates for mobility. Healthier and stronger than I’ve ever been at 55

@reganhulvey4213 Месяц назад

Love to see the ATG split squat recommendation!!! 💪🏼💪🏼

@raywebb8215 19 дней назад

General question for you guys. How is the human body heated? We are warm blooded but what physical process generates that warmth?

@TheFlyingZulu Месяц назад

Bench press, deadlift, and squats hits most of everything you need for strength training. If you really want to you can add in shoulder press, bicep curls and triceps extensions. As for cardio; get on a treadmill. You don't make it too complicated...

@vh2712 Месяц назад

In my opinion, I would say jump rope is a much better alternative for cardio than a treadmill.

@Jay41 Месяц назад

@@vh2712 agreed. I find the treadmill boring as well.

@RealMTBAddict Месяц назад

People lift too much weight with squats, most doctors don't even recommend doing them in high weights. Too much strain. Biking is better than running.

@brittanys9938 Месяц назад

Great info, which I could I apply it. Having a muscle wasting disease (muscular dystrophy) would make it hard.

@Knightcommander69 Месяц назад

Heavy compound lifting, mobility training, stretching and endurance training/HIT.

@guruprasadbm1987 Месяц назад

Really thank you very much for sharing the knowledge with physical demonstration. I request you to please explain about Cancer with physical demonstration. Randomly I checked videos in your channel and I couldn't find. Can you please share the Link if you have already made video on Cancer related video. I will be waiting for your response.

@KevinBalch-dt8ot Месяц назад

I use what I call FASB. Flexibility, Aerobics, Strength, Balance. Flexibility through stretches sometimes using a yoga strap. Aerobics through walking outside with a pack, stair climber, rower, jump rope. Strength through free weights, machine, TRX straps, calisthenics. Balance through BOSU ball and other balance exercises. I do the strength exercises about twice a week and at least one of the others on the other days. I am in and out of the gym in 45 minutes.

@stormysmom222 Месяц назад

This is really helpful, thanks!!!

@basinbranch1144 Месяц назад

It is useful to break Mobility into Flexibility and Balance. Nice call!

@meowmix4jo Месяц назад

The gym I go to does pretty much the same thing. Agility (which usually has a balance portion), strength, mobility, endurance (cardio). Been going there for a year now and it's been working well for me. I thought the mobility was stupid as shit when I started but it's probably what's helped me the most. Fucked up my knees in the military and I couldn't even do air squats a year ago and I did 175# two weeks ago which isn't that much but I thought I'd never be able to even do squats again, that's been mostly mobility work. Strength is going well too, doubled my DL, Cardio about the same as when I joined which is pretty good considering that was 16 years ago and I've just been sitting on my ass since I got out thinking I was fucked for the rest of my life.

@Frandaman84 Месяц назад

I donated my body to science all alls I got was 3.3k views

@GETREALLYRICH Месяц назад

Wish specific exercises would have been named or more specifics on the amount of each would be needed.

@aalamtamboli747 Месяц назад

Man, all your vedios make me excited always about excersize. On top of it, I really like to, my difficulty is I've fibromyalgia and crossed 50. Would you please make vid about it?

@irineusantos6298 Месяц назад

Along with the use of a smartwatch or band, I’d suggest having at home a scale with bio impedance measuring. It’s incredible to see how quickly those body indexes can evolve with exercise!

@Linkaara Месяц назад

Amazing video

@lisadee7150 Месяц назад

#3 Mobility - I thought I had limited mobility but it turns out it was actually tight fascia that was limiting my ranges of motion. Once I addressed the areas of tight fascia I was able to move my body in all kinds of ways with ease.

@hottiepants87 Месяц назад

The information was really easy to follow and made it “sink in” for me, thanks Jonathan!

@mjs28s Месяц назад

A good strength training routine, rather than the standard gym rat of doing a set and then walking around for 2 to 4 mins and then another set, alternate from an upper body set to a lower body set, then rest for a minute and do another upper body then to lower body, then rest maybe minute and repeat. That will keep your heart around 120 to 140 (during your set) for your whole workout, plus it stops you from wasting time by doing one exercise at a time with the long rests. Your upper body is already starting to get its break while you are doing your lower body exercise. By the time you get done with the minute rest between your upper will be close to 2 minute rest.

@d173adpool Месяц назад

One of the most handsome MD in youtube

@steveeb9567 Месяц назад

Four exercises ? Did I miss them ?

@gloworm1822 Месяц назад

Really enjoy your content! Would you consider doing a video on post mortem covid vaccine/Booster effects on the body. I'm really curious about the synthetic spike proteins in the shots given and what +(if any) side effects as a result. Please and Thank you!

@Mr.Saiful Месяц назад

We love watching ur video ❤ Thank u very much for making these videos and as always love @(Institute of Human Anatomy) team.

@gameaddictgonewild4391 Месяц назад

I climb trees as exercise. Its very healthy, until you fall.

@kateraugenindernacht1203 Месяц назад

I enjoy to do that as well, it is challenging but the feeling is awesome.

@gameaddictgonewild4391 Месяц назад

@@kateraugenindernacht1203 You the man bro!!

@joshuakozlov4433 Месяц назад

Great to see the effect KneesOverToesGuy has pn the Internet!

@Dad_Life13 Месяц назад

The most beneficial to your overall health is strength training, not even cardio will give you the same benefits in long term. Throw some mobility in your days of not training and you’re good to go. Traditional strength training like bodybuilding and not crossfit is safer in joints and will maintain your muscle mass at your older age which is crucial, doing cardio will make your body adapt to make you lighter and will lose muscle mass in progress. That’s why you see these sprinters looking thin. You don’t have to work out almost everyday like this guy recommends, 2-3 days of strength training is more than enough and prioritize your sleep and nutrition over exercise. If doing 2 days then full body workout is great

@OffgridApartment Месяц назад

It seems that all else being equal strength wins out of the 3 if you absolutely had to or wanted to focus on one thing. There’s some cardio load and when doing compound movements you have a minimum flexibility component throughout that range of motion.

@The7ofus Месяц назад

What is your take on Farmer Carries? Also always informative and entertaining video. Keep it up!

@Novafan Месяц назад

10-15 sets is WAY MORE sets than what it takes to maintain strength AND muscle size. 10-15 sets is actually nearly the maximum amount someone should lift a week (if intensity is proper, 0-2 reps within failure). 1-2 sets a week will maintain and could even cause growth. 4-8 sets is a good amount to cause hypertrophy and gain strength. If you're going a more powerlifting training routine then less intensity and more volume is what you'll do.

@esteemedmortal5917 Месяц назад

One reason I’ve really stuck with rock climbing: it can hit all three at once! It also gives a variety of movements so that none of the muscle groups gets overly used to a given exercise.

@utkarshbhardwaj3085 Месяц назад

If someone has problem in his leg then what exercises should he should do as if he had undergone surgery 1-2 years ago? the surgery is of ball and socket joint of right leg.

@waltersstreet Месяц назад

This channel is great 👍 👌

@dernuniverse9813 Месяц назад

The best exercise ever is to do the whole body by targeting each muscle with one exercise per part Doug Brignole on Biomechanics Remember your heart is also a muscle so hi reps light to heavy make sure heart rate goes up that’s your cardio and breaking tissue then food for muscle growth

@dalejansen127 Месяц назад

No need to be any more specific. There are so many movements that you can do for each of the three areas he presents. Any number of cardiorespiratory, etc. And many different set/rep schemes. He left that up to you. You got the basics...strength, mobility, cardiorespiratory. 10 to 15 sets per week per muscle group with weights relative to you and your training phase in the 4 to 8 rep range. 3 days per week. 3 days per week of cardiorespiratory...your choice. As always, these guys are accurate and scientific with no distracting ribbons and bows. Do the work.

@lorigardner1626 Месяц назад

Helpful info 🎯

@theanatomylab Месяц назад

Glad you think so!

@p9655 Месяц назад

Can you please make a video on how to reduce blood pressure

@repswithroscoe Месяц назад

amazing video, but not sure about the benefits of static stretching vs the negatives - like muscle weakness.

@user-nf8jj7pz6c 24 дня назад

I think it was 4 categories of exercise including the maintenance component

@cinnamongirl3070 Месяц назад

Lifting is the fountain of youth!!

@Doki-Doki-lt8fb Месяц назад

4 most important exercise PRINCIPLE.

@sword-and-shield Месяц назад

Wong, Squat,Vertical Push and Pull, Horizontal Push and Pull, and Core. Its 6

@edwinacaparelli9911 Месяц назад

Before I watch the video I want a gas cardio is great for your cardiovascular system I would think strength training, and then also maybe stretching out ligaments and fascia.

@livephysiology Месяц назад

Perhaps one way of looking at it is exercise must be exercising the whole muscle. Considering muscle is made of fast twitch and slow twitch fibers, the proper exercise routine would involve both aerobic for the slow twitch, and weight lifting for the fast twitch and then the whole muscle has been exercised.

@FernandoMendoza-dw8nz Месяц назад

Lots of medical problems in my family. Didn't want to have to do all the routines and schedules that they do. Constantly watching what they eat and how long they do anything. So I tried living healthier and found I had to keep a schedule for exercise and constantly watch what I eat...😅