What is the Best Exercise?

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I have many people ask me this question every week. What I tell them is that there is no “best” exercise. All exercise is good. You just have to find the “best” exercises that suit your needs, physical fitness level, and lifestyle. For me, the best exercise is jumping rope.

I’ve been jumping rope for 20 years now. I had gotten out of the Marine Corps and got a membership at my local Bally’s Total Fitness. My first day working out there I saw a gentleman in the aerobics studio jumping rope all by himself. I watched him in awe. The way he moved.  Swift, steady, precise, and rhythmic. I had visions of watching the movies Rocky, Rocky II, and Rocky III from when I was a kid. Trying not to disturb this obviously “in-shape” man, I entered the aerobics studio, picked up a jump rope, and attempted to jump rope on the opposite side of the studio. I thought, “I’m a Marine, if he can do this so can I”. Ha! My attempts to find rhythm, steadiness, and precision were replaced with clumsiness, stumbling, and continued misses on the jump. I felt a little embarrassed, especially since we were the only two in the studio.

The expert rope jumper obviously watched me struggle and stopped to offer advice. He gave me these 3 following tips:

  • Start slow and low – “Low” meaning you should not jump high when jumping over the rope. You should jump just high enough to get the rope under your feet. “Slow” meaning when you are first starting out with this endeavor go slow to get the rhythm, coordination, and reaction time when the rope is coming around.
  • Keep your body tight – “Tight” meaning keep your arms and shoulders tight and let the rope turn from the wrists. Don’t waste energy moving your arms in big circles. The more movement you have, then the quicker you will burn yourself out.
  • Start with the most basic foot work that you learned as a kid – Meaning just try skipping over the rope. Don’t try the fancy “Rocky” moves right away. You must get a feel for the rope and learn timing and coordination. Once those 2 things are accomplished, then move on to more advanced foot work and speed.

Those 3 tips were just the beginning for me as they are for everyone else that has learned that jumping rope is much more than just skipping and jumping for 30 to 60 seconds at a time. Over 20 years of training with the rope, I have developed skills that are very advanced. Not only has my reaction time, coordination, agility, and speed increased, but I’ve found that my muscular endurance and cardiovascular endurance has drastically improved also. I can easily jump rope at a high intensity level for 30 minutes now. Jumping rope can get boring just like any other cardiovascular exercise, but once you know a good routine of tricks, foot work, and movement, you’ll find that it is not boring at all. Quite the opposite!

You will certainly see the following improvements when you add jumping rope into your daily exercise program along with practicing healthy eating habits:

  1. Improves overall body composition by decreasing body fat, increasing muscle mass, and increasing weight loss (health-related component of physical fitness)
  2. Increased cardiovascular endurance (health-related component of physical fitness)
  3. Increased muscular endurance (health-related component of physical fitness)
  4. Decreased blood pressure
  5. Increased agility (skill-related component of physical fitness)
  6. Increased coordination (skill-related component of physical fitness)
  7. Increased reaction time (skill-related component of physical fitness)
  8. Increased mental focus
  9. Increased speed (skill-related component of physical fitness)

So, my best exercise is jumping rope. It improves 7 of the 11 components of physical fitness. It is a total body workout. It is challenging. Most importantly, jumping rope is fun! Thank you to that expert rope jumper I met at Bally’s. If it wasn’t for him, I may have given up and never found my “best” exercise.

Best Exercise Equipment on a Budget

Jeff Angel

You don’t have to have a big, fancy, expensive gym in your home to get a great work-out and see results. Yes, I must admit that having a Hoist V6, a top-of-the- line Octane, and chrome dumbbells that go up to 200 lbs would be awesome. But, let’s be realistic. Most of us can’t afford this type of fitness equipment nor do we have the space for it in our homes or apartments. What if I told you that you can get a great in-home gym for less than $200.00. Most of you wouldn’t believe me. Some of the best exercise equipment you can buy is relatively inexpensive and can be stored away in a closet or under a bed after being used. I emphasis “being used”, because you must get the equipment out and actually utilize it. I’m going to recommended some of the key items you should have in hand in order to get your body in the best shape by summer. You need to get the motivation and desire to change your body now. Not in a week, or in a month. Now is the time!

The LIST:

1. Jump Rope – This is an old school exercise that does not require a lot of space. A good jump rope can cost approximately $15.00 at any sporting goods store.  Jumping rope is a GREAT way to improve cardio conditioning and burn a lot of calories in a short period of time. This is my favorite exercise to do in order to stay lean.

2. BOSU – Great piece of equipment that is the size of a half of a 55 cm Fit-Ball. It is dome-shaped and can be used with both sides up (see our BOSU YouTube video). I always emphasize core strengthening and the BOSU is one of the best items to help you do just that. Exercising on a BOSU will improve balance, endurance, and overall body strength when utilized properly. The BOSU costs approximately $115.00. Slightly expensive, but well worth the investment when you use it 3 times a week.

3. Dumbbells – A set of light-weight hand-held dumbbells adds the resistance you need in order to improve strength and develop muscle definition. I recommend a set of dumbbells that range from 5 to 10 lbs for women and 8 to 15 lbs for men. I am not recommending heavy weights for the exercises I teach. Multi-muscle group exercises consist of light-weight high-repetition movements that are designed to significantly increase one’s heart rate and incorporate several of the 11 components of physical fitness (visit our YouTube channel for examples). A set of light weight dumbbells including 3 different weights will cost approximately $50.00.

4. YOUR BODY – You need to get your body up and moving in order for any of the above equipment to work properly. Find the motivation deep down inside and start moving. The best part of this last piece of equipment is that it is FREE!

Total Cost for your new in-home gym: $180.00

Piecing together an exercise routine with this minimal amount of exercise equipment may seem difficult. However, if you are serious about getting in shape, you must educate yourself. Watch exercise videos, read exercise/fitness books, or hire a personal trainer just for a few sessions to learn a few basic exercise routines. The information is out there. You need to take the time to find it and get the motivation to start your exercise program. Now is the time to get ready for summer and change your body. Get Moving!