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
*sigh* Misleading title but ok. He's talking about 4 forms of exercise: strength, cardio, mobility, and monitoring progress*; not 4 exercises in particular.
Author should 📌 this
Thanks for the heads-up. I hate these kind of misleading titles.
yeps, very misleading.
but you know, get out there and get it done.
Damn!
True...
Bye bye
true, but I found the video great
This channel rightly deserves the millions of followers it has.
Es verdad ❤❤❤❤❤❤
Disagree. Read my other comment if you want a very different take on this channel.
Thank you @paddy8888!
@DuelScreen, we'd love to read your constructive feedback in this comment thread...
🙏
@@DuelScreendon’t see you doing much
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
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
@@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.
Weight lifting is enough to keep you strong and able to get out from bed.
Bodybuilding< Strength training
@@RealMTBAddict power building * u right
I have been looking for content that is not focused on weight loss and getting huge muscles. Just health. Thank you!
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.
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.
Also if you live in apartment building, start using stairs instead of taking elevator. This is what I do.
That is to much stress on the beginner. I recommend 100 pushups, 100 sit ups, 100 squats and a 10KM run every single day.
@@SupremeWhiteBlackmanbe prepared to fight and destroy your opponents with One Punch, Man!🤩😜👍
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
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.
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 ... 🎉
7.5 million! Congrats! Btw I closed my rings 60 days in a row. 61 tomorrow ❤
Man, I pulled a muscle looking at the clock too fast today. I'm sitting this one out!
Me too
@@michaelj2528 yea me to
If you pulled a muscle looking at the clock, that means you should DEFINITELY NOT sit this one out
@@ezay8694 my problems stem from not being active. Being active hurts, therefore it's bad.
Funny…. I just got off from workers comp due to an injury from watching paint dry!😂
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.
Me too!
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.
So happy you brought this out! such a good video to refer to :)
It's channels like this that make TH-cam a God send
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!
Thank you . I really appreciate your information . I definitely put to use what I learn in your videos .
Thank you for everything you do!
Not yet done watching, but I appreciate the work that you do. Thank you.
Been following you since the beginning, always love the video content ❤❤❤❤❤❤
🙌🙌🙌 Thanks for watching for such a long time! 🙏
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!
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.
I always look forward to your videos! Great information!
Glad you like them!
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
Still scrolling for the comment which lists the four excercises we should all be doing….. What gives?!
Watched the entire video, still can’t tell what are those 4 best exercices…………
Hmm. Lets go with squats, kb swings, walking, and oh idk… pushups
@@Cowfacebelt squat instead, or else single rdl.
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.
At 3:55 he basically explains that it's more 4 principles that should be followed and not exact exercises.
@@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.
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.?
Thank you so much.
I wish doctors would tell me this instead of telling me to workout JUST to lose weight.
1:30 Powerhouse of the cell
Great content as always.loved this
I love your youtube channel. It is very unique and explains everything very clearly. Thank you!
Sprinting. Walking. Carrying. Horizontal pulling and horizontal pushing.
Thank you. This is what I asked for and it's really good.
Fascinating as always
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.💗
I'm almost 41. I lift weights 3-4 days a week and honestly just doing that keeps me in good shape.
@@ironman2326 Great job! Keep up the great work.❤️
And you look pretty 😍
@@alejandromiranda8489 Thank you!☺️💗
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😊
Loving these dense knowledge!!
That's why I love kettlebells, they're good for strength, cardio and mobility.
I donated my body to science all alls I got was 3.3k views
This is perfect for a beginner, thanks!
I love weights, rebounding, and walking with and without a weighted vest
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.
Heavy compound lifting, mobility training, stretching and endurance training/HIT.
Thank you! Very educational!!
Channel is amazing!! Love it! Can the good Doctors do an episode about Transverse Myelitis?
What is your take on Farmer Carries? Also always informative and entertaining video. Keep it up!
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.
Great simple recommendations
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
Great content and advice!!!
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.
The information was really easy to follow and made it “sink in” for me, thanks Jonathan!
Wish specific exercises would have been named or more specifics on the amount of each would be needed.
We love watching ur video ❤
Thank u very much for making these videos and as always love @(Institute of Human Anatomy) team.
Very educational. Thank you. 👏
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?
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.
Thanks for your sharing
One of the most handsome MD in youtube
Another awesome video! Thank you so much!
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.
This is really helpful, thanks!!!
It is useful to break Mobility into Flexibility and Balance. Nice call!
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.
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.
I climb trees as exercise.
Its very healthy, until you fall.
I enjoy to do that as well, it is challenging but the feeling is awesome.
@@kateraugenindernacht1203 You the man bro!!
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.
I appreciate your outreach here but I'd like to know your basis for the 50/50 zone 2 / hiit split. To my knowledge that isn't evidence based, but of course any citations would be welcome. Based on what I've read elsewhere I would expect 90/10 or 95/5 zone2/hiit split for people not doing sport-specific training that would indicate otherwise.
Love to see the ATG split squat recommendation!!! 💪🏼💪🏼
Great info, which I could I apply it. Having a muscle wasting disease (muscular dystrophy) would make it hard.
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!
#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.
Great to see the effect KneesOverToesGuy has pn the Internet!
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...😅
Great info
Lifting is the fountain of youth!!
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.
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!
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!
Any chance y’all could do one on recovery after a marathon? I do those pretty frequently but all the sources seem to be sponsored by the very thing that *surprise* is one of the recommendations. It would be fun to have a video from a channel that’s focused on actual human anatomy. I have changed my recovery routine a few times now. But realized that those videos may not be the most neutral sources.
Thanks!
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.
I'm curious if you adjust these exercises according to individual needs. I have some disabilities that limit me in terms of exercise and high intensity cardio even for 5 minutes will result in me passing out. I'd love to have a customized plan but feel like this isn't ever taken into account.
How do you guys get the skin off to reveal basically a pure muscle body?
Can you please make a video on how to reduce blood pressure
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.
Dexter vibe. My dude casually has bodies in the background ☠️😂. He did body this video though
😂😂😂😂😂 you wild!!!! Ha ha ha ha @ “Dexter vibe.”
Love you bro keep it up we are with you insha'Allah ❤❤
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.
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...
In my opinion, I would say jump rope is a much better alternative for cardio than a treadmill.
@@vh2712 agreed. I find the treadmill boring as well.
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.
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.
amazing video, but not sure about the benefits of static stretching vs the negatives - like muscle weakness.
Zone 2 is 60-70 percent of HRR
Amazing video
We Australians get the colon check for free for over 50's. In fact, most of our tests are free.
its free for anyone, if you have good friends and watch a quick how to video
It's not free; you pay for it with taxes.
@@Sparkletron really? I wouldn't have known.
This was very informative, but honestly - information overload. I don't know what four exercises to incorporate
That's it. Time to write us a workout plan
YEAAAAAHHHH YOU GOTS THISS
You used two different terms for the bone fibers, so which one is correct?
9:30 Fast twitch fibers; bone density
Sir can you make a short video on what releases in our body when we suddenly listen a emotional music or a video ,at that time our will turned into cool body , make the video on it ❤️
Are there health reasons to training fast twitch muscle fibers, or is it to maintain general strength (especially when you get older)? Because as a young (long distance) endurance athlete I try to minimize the contribution of carb-hungry fast twitch fibers, to increase my overall power output.
General strength is the base for speed strength but not the other way round.
This is a vid for beginners and general population health, you are more advanced than this advice as an athlete
The first thing that comes to my mind, although it sounds like it's a long way off yet for you, is that as you get older and lose those fast twitch fibers, your ability to quickly react to things like losing your balance with enough strength to catch yourself gets worse. Along with your sense of balance. And your reaction time.
Basically, what I'm saying is getting old sucks, and you'll want to hang on to everything you can for as long as you can. It's never too early to start worrying about preserving those abilities, because it isn't going to get any easier.
So basically a hybrid style workout routine are the most beneficial for health and longevity.
Till what age does a person's bone density tend to grow?
I learn from your Chanel every day. Thanks 🎉
I’ve just got one question: given all you know about human anatomy, can tendons and ligaments recover from partial tears on their own, with rehab and a few years of time? Or is it simply game over, and an anatomical structure that just does not heal? If it doesn’t heal on its own, please explain why.
General question for you guys. How is the human body heated? We are warm blooded but what physical process generates that warmth?
I'm from Utah. The guys who provide this information, anatomists, seem so Mormon to me. Either way, cheers. Well-done.
Great video as always! There's a typo in the thumbnail though!!
Thank you! I can't believe I missed that!
Where though?
The "c" and "i" were flipped in "Exercises," but we already changed it.