If I had to choose one exercise...
by Virgil Aponte
That's me demonstrating the squat which is part of the Get Fit Anywhere Body weight series. Do them at work, at home or even outside. Heck I would even do them in the elevator! And experiment with different variations to make them easier or harder.
Here's a questions I've been asked many times: Which exercise do you feel gives you the best bang for your buck?
If there is one exercise I try to include in anyone's program it would be the squat. In the field of exercise science many experts call the squat the king of all exercises. The great thing is that you can derive great benefits from squatting with just your own bodyweight. So this makes it possible to do the squat anytime and any place. Experts also distinguish the squat as necessary for survival in primal times.
Other movements that fit into this category are pushing, pulling and rotation. What makes the squat so valuable is that the movement works almost every muscle in the body. The more muscles you work at once the more energy that is required thus giving your body a greater training stimulus.
Another reason the squat is so valuable is because many people just don't perform the squat in their daily lives (with the exception of sitting and getting up from a chair).
Numerous strength and conditioning experts frequently talk about the tremendous benefits one can derive from just doing 100 bodyweight squats a day. Some even recommend doing a 15 minute squat workout and have done 2000 straight body weight squats in a workout. I myself try to do at least 50-200 squats a day.
One workout I like which I picked up from Truth About Abs author Mike Geary is a speed squat 5 minute workout:
Simply squat for 5 minutes and record how many you do 1-2 times a week. Each time your goal is to better your the number of squats you do in that 5 minute period.
So what if you can't squat due to joint problems, lack of strength or some other reason?
The truth is most anyone can squat. How much you can do, how low you can go and how much weight you will use will all depend on your specific situation. Many people have told me that squats are bad for your knees yet they sit up and down in their chairs a number of times a day. Guess what? If you're sitting up and down you're squatting.
Squats are on of the body weight exercises you'll find in the Get Fit Anywhere portion of No Gym Necessary. These exercises are great because they cover your entire body and can be done any place and any time. And best of all is that you never forget to take your body with you!
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As Always
Best In Strength & Health,
Virgil Aponte
No Gym Necessary