"But the consistent message from some of the leading experts in the world is that your workout doesn't need to be complicated. If you want to tap into the many benefits of resistance training for your cardiovascular health, metabolism, longevity and so on the researchers who spoke with NPR all recommend prioritizing just a handful of exercises, at least when you're starting off."
"These are called "multi-joint exercises," or "compound lifts," because they recruit one or more major muscle groups at the same time and involve at least two joints. Nothing wrong with doing more targeted work like a bicep curl, which is an example of a "single-joint" exercise. But these can take extra time and may not be necessary, according to research."
Resistance training benefits cardiovascular health, metabolism, longevity, and overall strength. Multi-joint compound lifts recruit major muscle groups and involve multiple joints, making them efficient for building strength. Prioritizing a handful of compound exercises establishes an effective foundation that addresses most muscle-building needs. Single-joint isolation movements such as biceps curls can be useful but often add time and are not always necessary. Dumbbells tend to be easier and safer than barbells for beginners, and machines or exercise variations can serve as viable alternatives. Consistent performance of foundational compound exercises yields steady strength and muscle development.
Read at www.npr.org
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