The exercises everyone should be doing according to fitness professionals? Squats, lunges, and curls
Exercise should be done regularly to keep our bodies healthy but with the competing demands of work and family commitments, it could be difficult to fit it in our routine—difficult, yes, but not impossible.
If you’re one of those people who rarely works out, it’s important to make the most of it when you have time. It doesn’t matter if you exercise in the morning or night, what’s crucial is that you’re doing it right and getting the most health benefits while you’re at it. To expand on this topic, we spoke to fitness professionals on what exercises everyone should be doing.
Migie Felizardo, personal trainer
“Any sport, activity or exercise done consistently is always better than none. However when it comes to training general individuals and athletes, I’m a big believer of functional training. Functional fitness exercises train your muscles to work together and prepare them for daily tasks by simulating common movements you might do at home, at work or in sports.
Our bodies should be trained to move properly in coordination and keep itself strong and stable without compromising good posture. I normally include loaded carries and locomotor exercises at the conditioning part or end of the workout or sometimes part of the warm-up if I choose to do crawl variations.”
Cyrus Eleuterio, Evolution Wellness master trainer
“It really depends on the person’s goals. But for a busy person, they should do exercises that demand more energy uptake. These are your multi-joint type of exercises (like squats and press). Doing these exercises burns more calories compared to single-joint exercises (like curls and laterals).
For the workout, my take on this would be training full body in one session with a focus on the seven movement patterns like the squats, hinge/bend, push, pull, twist, and gait. Because training movement patterns teach an individual to move better, they will have a better understanding of how the body moves. In terms of making it more suited to busy individuals, they can pair up two movement patterns to save time but this would make the exercise more challenging.”
Chyme Piedad, PTRP, FMS, Evolution Wellness fitness training manager
“I’d say do whatever you like to do. You can do at least 30 minutes of physical activity in a day. Enjoyment is equal to adherence. Anything that makes the heart rate up according to the Rate of Perceived Exertion chart should keep one going.”
Paolo Dela Cruz, physiotherapist and personal trainer at Anytime Fitness
“The exercises everyone should do are body squats and lunges because not only do they help you improve your strength and endurance on your legs, depending on the intervals and repetitions and sets, but they also help you elevate your heart rate on a level that will burn fat.”
Albert Abaca, Evolution Wellness master trainer
“First is to find reasons for you to start exercising. Competence, autonomy, and social relatedness are some of the key points when dealing with inner motivation. Second is to start with small habits in order to make a more structured manner. For example, starting with increasing the frequency of brisk walking can make a difference until such time when conscious things become unconscious. Lastly, gaining more mobility or mobilization exercises is necessary in today’s society due to work-related activities in which bad posture is created. If we’re talking about health-related per se, gaining mobility can make the body move better and feel better to be more functional in our daily lives.”