Harvard expert reveals: These are the best workouts in the world

Jogging, boxing, jumping, HIIT – the list of training trends is constantly expanding. But which workouts are really healthy and effective? A professor from the renowned Harvard University in Cambridge, USA brings clarity.

In her health report, “Starting to Exercise,” Dr. I-Min reads five workouts. According to her, these not only ensure a well-trained and defined physique, but also have positive effects on health.

And the good thing is that they require little preparation and equipment. Min-Lee also makes it clear: You don’t have to run a half marathon to get fit.

Surprise: pelvic floor training is part of it, for both men and women. Totally underrated, but a real benefit for strength athletes. Here is Professor I-Min Lee’s list of training successes:

1. Swimming

For the Harvard expert, swimming is the perfect exercise. Exercising in the water is easy on the joints and has many health benefits. Activates circulation and can help maintain or reduce body weight.

Swimming regularly for 30 to 45 minutes can reduce the risk of depression and stress levels. Plus, almost every muscle is used when swimming, an absolute total-body workout.

2. Strength training

Strength training and high-intensity interval training (HIIT) tone the body and get the heart rate up.

With regular training, the cardiovascular system benefits and the basal metabolic rate increases: you burn more calories even when you are resting. It doesn’t matter if you train with the equipment at the gym or at home with free weights like dumbbells or kettlebells.

3.Tai Chi

Tai Chi Chuan, or Tai Chi for short, is a martial art from China. The fluid movements are executed in detail and alternate with different breathing exercises.

Similar to mediation, the training implements relaxation phases. Professor I-Min Lee particularly emphasizes the benefits of tai chi for the older generation, because: “Balance is an important part of fitness and something we lose as we age.”

4. Go for a walk

The hardware expert is sure that you don’t necessarily have to push yourself to the max during a workout. Even long walks or hiking tours can make the pounds plummet.

Several studies have shown that even a regular 30-minute walk has a positive effect on the brain and memory. Depression can also be prevented in this way.

5. Pelvic floor training

Pelvic floor exercises are not just for women. Men also reap the health benefits. The training is aimed at specifically training the pelvic floor muscles.

Especially with age, the muscles around the uterus, bladder, and rectum weaken. Muscle degradation begins from the age of 35. You can counteract this with special exercises.

And the training is not difficult. The expert recommends tensing and relaxing the muscles for 10 seconds in five repetitions, four to five times a day.

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Lee, I-Min (2018): Starting to Exercise, accessed October 26, 2022 https://www.health.harvard.edu/promotions/harvard-health-publications/starting-to-exercise

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