The Easy Answer:

The best exercise is the one that you enjoy and will do on a regular basis. This can change over time, and should. The point is, that you find things that will allow you to stay physically active for a lifetime.

The Components of a Complete Fitness Program

Now let me illustrate how difficult a question this is to answer. Here are the different components to total fitness, all of which should be addressed to some degree in a complete program of exercise and other physical activity:

1. Aerobic Fitness:

The ability of the heart, lungs, and vascular system to transport oxygen to working muscles for an extended period of time. The continuous rhythmic motion of large muscle groups, or a combination of muscles, against a resistance that causes the heart rate to rise to 60-85% of ones maximum heart rate for twenty to sixty minutes will develop this capacity. Walking, running, cycling, swimming, cross country skiing, and rowing are good examples of exercises that develop this component of fitness.

2. Anaerobic Capacity:

The ability of large muscle groups, or combinations of muscles, to perform repeated, high intensity movements for short periods of time, without using oxagin to produce the energy. Repeated short bursts of exercise that raises the heart rate to 85-100% of ones maximum heart rate for five to sixty seconds with plenty of rest or active rest in between bouts are necessary to develop this capacity. Sprinting while performing the exercises mentioned under aerobic fitness are good examples of exercises that develop this component of fitness.

3. Muscular Endurance:

The ability of a muscle or combination of muscles, to perform a repeated motion for a moderate number of repetitions. The exertion of muscular force required to move a body part against a resistance that can be performed for 8-15 repetitions before reaching complete muscular exhaustion will develop this capacity. Resistance training such as weight training and calisthenics are examples of exercises that develop this component of fitness.

4. Muscular Strength:

The ability of a muscle or combination of muscles, to produce a great amount of force for a very short period of time. The exertion of muscular force required to move a body part against a resistance that can only be performed for 1-3 repetitions before reaching complete muscular exhaustion will develop this capacity. Resistance training such as weight training is an example of exercise that will develop this component of fitness.

5. Muscular Power:

The ability of a muscle to demonstrate explosive force. The exertion of muscular force required to move the body, or a body part, very quickly. Performing movements that require a muscle group, or combination of muscles, to exert explosive power capable of lifting the body off the ground, or moving large amounts of physical resistance quickly develop this capacity. Plyometrics, vertical leaping, and power lifts such as the snatch, and the clean and jerk are examples of exercises that develop this component of fitness.

6. Flexibility:

The ability of muscle, and connective tissue to elongate through the complete range of motion of an adjacent joint. The act of elongating muscle and connective tissues to improve range of motion around a joint develops this capacity. Stretching, and some yoga postures are examples of exercises that develop this component of fitness

7. Balance:

The ability to maintain or regain a steady centered state of uprightness during normal day to day activities and exercise. An unsteady state could come about because of a lack of attention or in situations where there is limited physical contact with a stable foundation, or where an unstable foundation exists, causing a steady, centered state of uprightness to be challenged or lost. Movements, held positions, and equipment designed to create a situation that takes one out of their normal orientation, to create an unsteady, un-centered state of uprightness or disorientation will develop this capacity. Some Yoga postures, gymnastics, or training with a stability ball are examples of exercises that develop this fitness component. As we age, maintaining good balance is essential.

8. Agility:

The ability of an individual to demonstrate the attributes of quickness, especially in changing directions, and nimbleness. Participating in any number of sports, the development of sports skills, or running agility courses are examples of ways of developing this component of fitness.

9. Coordination:

Having the ability to combine several physical attributes, usually involving agility and balance, with the senses of sight and/or hearing. Dancing, juggling, participation in any number of sports, or catching and/or manipulating balls or other sports implements would be good examples of ways of developing this component of fitness.

The part that the mind plays

Input from the brain controls all of the above components and attributes of fitness, both at the cognitive level e.g., goal setting and positive mental attitude, and at the level of the more autonomic nervous system functions e.g., muscle memory, reflex, and the impulse to exert muscular force, as well as the more obvious responses of raised heart rate and blood pressure.

The most important components

To some degree, all of the above components would ideally be a part of a complete physical fitness and other physical activity program. To help keep things in perspective, most experts consider aerobic fitness, muscular endurance, and flexibility, to be essential parts of a good fitness program for the average person. Muscular strength, anaerobic capacity, and balance would be considered important, and muscular power, agility, and coordination would be considered nice attributes to possess, but not essential to one’s health and well being.

Cross Training

So the best answer to the question of what the best exercise is, is that there is no one single exercise that can elicit all of the physical responses necessary to develop all of the components of physical fitness. The only way to do this is through a well designed cross training program, and the best single milieu for cross training is a weight room or fitness lab.

Okay, The Answer;
The Best Exercise Is…

O. K. ,, I’ve answered the question to the best of my ability. But if forced to come up with one single exercise that could be considered the best single exercise of all…

It’s WALKING!

There is no other single exercise that offers the combination of: being the easiest exercise to start and maintain, that can be done by almost all people of any age, that can be done virtually anywhere, and that requires the least amount of special equipment and thus the least amount of total expense (a high quality pair of walking or other athletic shoes is highly recommended). Add to that, the extra advantage of offering opportunities for social interaction and the potential for experiencing the beauty of nature, and all of the psychological enjoyment and release of tension that comes with it, and you have the number one winner of any single exercise that you could choose.

In my quest to assist you in your efforts to improve the quality of your overall health and fitness, I will continue to extol the benefits of exercise and other physical activity, as well as delving into the specifics of particular exercise programs; how to start them and how to maintain them.

Healthfully Yours,Scott Beardsley

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