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CNET
26-05-2025
- Health
- CNET
The 8 Best Exercises Fitness Pros Recommend for Every Workout
As someone who trains, I know how difficult it can be to get started when you're looking at all the countless exercises and variations that exist. To help you narrow it down as you work to build strength and endurance, I reached out to certified personal trainers, coaches and specialists to find the best exercises for every workout. And they can all be adjusted to match your current fitness level. 1. Deadlifts The deadlift is a compound exercise that has you lifting heavy weight off the floor by bending at the hips and standing back up. There are plenty of variations to choose from, whether you're a beginner or a seasoned weightlifter. Some variations include the kettlebell deadlift, Romanian deadlift, conventional deadlift, stiff-legged deadlift, sumo deadlift and trap bar (or hex bar) deadlift. "The deadlift is a great exercise because it helps strengthen the core, back, shoulders, arm muscles, as well as your glutes, quads, hamstrings and calves," says John Gardner, a NASM-certified personal trainer. He explains that the deadlift is an essential exercise that stimulates both the upper and lower body simultaneously, allowing more muscles to be engaged at the same time. "You'll be burning more calories as well as making it an extremely time-efficient exercise," Gardner adds. As a result of doing deadlifts, your posture will also improve because of the way it targets your back muscles and shoulders. If you plan on deadlifting, have a personal trainer or experienced weightlifter observe your form. One common mistake people make when performing deadlifts is squatting (and bending the knees too much) instead of hinging at the hips. Another mistake is arching or rounding the back instead of engaging the upper body and core muscles. This can lead to a lower back injury because of the pressure it causes on your back. You also need to be mindful not to overextend your neck and head and should keep it in a straight line. If you have a history of chronic back issues, a spine injury or are pregnant, it's best to consult with your doctor or personal trainer first before doing this exercise. 2. Push-ups The push-up is beneficial for building up your upper body strength and targets your chest, triceps, back and shoulders. Although it's a well-known exercise, it's also one that is commonly done incorrectly -- even by experienced exercisers. "The nice thing about the push-up is that it can easily be modified to fit your skill level," says Dr. Brittany Noel Robles, a certified personal trainer and OB-GYN. Some modifications include doing a push-up against the wall, or with your hands elevated on an incline to make it more challenging. Once you've mastered the push-up from these angles, you can take it to the floor and practice them through changing up the tempo or your hand positioning. "Everyone should include push-ups in their workout because they are a functional exercise that translates into real-world situations," says Robles. "Specifically, the push-up trains the functional movement pattern of horizontal pushing, or the ability to push objects away from you." 3. Pallof press The Pallof press is an anti-rotation movement that limits the rotation of your spine. It's considered a core strength training exercise that can be easily done using a cable machine or resistance band. "Your transverse abdominis, or your internal belt, helps secure your low back as a deep muscle in your core," says James Shapiro, an LA-based sports performance coach. "By activating it more and becoming stronger, you'll be able to increase your strength in compound movements and increase activation in your rectus (your six-pack)." There are variations that allow you to efficiently workout your core. To perform this motion you'll need a resistance band tied to a power rack (or a sturdy base) or a cable machine with a handle set up depending on whether you'll be standing or kneeling. You can do this movement by standing in a staggered stance, half-kneeling or tall-kneeling on the ground. If you have lower back issues, the Pallof press can be performed either seated or on your back on the floor. Shapiro recommends that beginners start with very light weight and hold the position as they breathe. 4. Inverted row The inverted row is an exercise that both beginners and advanced exercisers can do to strengthen their upper back. It also improves scapular retraction, which can help prepare you to do pull-ups if your goal is to master them. Typically the inverted row can be done using TRX suspension straps or using the bar from a barbell positioned on a rack above you while you're in an angled horizontal position. Your arms should fully extend above you, while keeping your body hovered above the floor. "To make the inverted row more challenging, you can lower the bar, walk your feet forward, raise your feet up on a box or add weight," says Chris Matsui, a certified strength conditioning specialist and USA Weightlifting coach. If you need a modification, he suggests walking your feet further back, raising the bar up or bending your knees. 5. Split squats The split squat is a single leg exercise that forces you to use your core for balance. It targets your glutes, quads and hamstrings. There are also several ways to do them to make them easier or harder, depending on your fitness level. "It's not a technical exercise, so it's easier to do with less compensation patterns to worry about," Matsui says. The split squat can be done using dumbbells, a barbell, kettlebells or your own bodyweight. To make the exercise harder, you can place the back foot on an elevated surface to perform a Bulgarian split squat (another variation of the split squat) or to modify it, you can keep your back foot on the floor and use your own bodyweight. 6. Dumbbell squat to press The dumbbell squat to press, also known as a thruster, is a compound exercise that starts in a front squat position and ends in an overhead press. This full body movement can be done using dumbbells, a barbell or kettlebells. It's a power exercise intended to be performed quickly as you move from a squat to press. "From a conditioning standpoint, with adequate weight and the right tempo, this full-body movement can really jack up the cardiovascular demand," says Shinekwa Kershaw, a personal trainer at Blink Fitness. She suggests that if you have knee limitations make sure to only squat to parallel or just above that. This can also be performed as a seated squat on a box or chair. If you have issues overhead pressing, another option Kershaw suggests is doing a squat to bicep curl. 7. Squats The traditional squat is an important exercise because it targets the muscles in your lower body, such as your glutes, quads, hamstrings, abdominals -- even your upper body. You can load the squat using dumbbells, barbells, kettlebells and sandbags. "Not only is the squat a functional move that mimics everyday life, such as sitting and standing in a chair, it increases our anabolic hormones and is important for spine and core strength," explains LA-based fitness trainer Natalie Yco. There are also different squat variations such as squat jumps, single leg squats, barbell back squats, front squats, goblet squats, sumo squats and more. "Squats strengthen the muscle around the knee to help prevent knee injuries and may help improve flexibility while moving through a deeper range of motion," says Yco. If you're new to squats and have yet to master the move, Yco suggests trying out wall squats with a stability ball placed between your back and a wall. Start in a standing position with your feet shoulder-width apart and back against the ball, and lower into a seated position by bending your knees at a 90-degree angle. The goal is to keep your lower back firmly against the ball. This modification takes stress off your lower back and makes it easier to squat down. 8. Kettlebell swing Kettlebell exercises have become popular even beyond the CrossFit crowd. One exercise in particular that is a favorite among fitness experts is the kettlebell swing. The full-body exercise uses your hips, core, hamstrings, glutes and upper body to produce an explosive movement. It's an excellent way to get cardio in while also strengthening your posterior chain (the back of your body). "I love the two-handed kettlebell swing because it is an exercise that builds total-body strength and also improves your cardiovascular fitness," says Jennifer Conroyd, a certified ACE trainer and USA Track and Field Coach. Before performing the kettlebell swing (or any other kettlebell exercise), you should have an expert with kettlebell training teach you the proper technique. Kettlebell training is all about mastering the technique first before swinging or snatching heavy kettlebells. "It is truly a phenomenal all-in-one exercise, and It's important to focus on good posture and using your hips to generate the movement," says Conroyd. If you're just learning to swing, she suggests modifying the move by decreasing the weight of the kettlebell until you feel comfortable with the movement. If you have shoulder or lower back injuries, you may not be the best candidate for kettlebell swings and should consult your doctor or physical therapist before trying them.
Yahoo
15-05-2025
- Yahoo
Fallen officers, K-9s remembered at Centre County memorial ceremony
CENTRE COUNTY, Pa. (WTAJ) — Several emergency agencies gathered at the Centre County Courthouse Wednesday for the Centre County Peace Officers Memorial Ceremony. In part with National Police Week, each name of fallen officers and K-9s across America who died in the line of duty in 2024 was read at the public service. The list included two officers from Pennsylvania. 'Just to bring honor to their names. There's selflessness, the call to duty that, the things they do to keep our community safe while they may be gone. But we don't want to forget that,' State College Police Department Chief John Gardner said. Gardner added that many first responders don't realize how much they're appreciated until events like this occur. Copyright 2025 Nexstar Media, Inc. All rights reserved. This material may not be published, broadcast, rewritten, or redistributed.
Yahoo
03-04-2025
- Health
- Yahoo
Civic award winners recognised for outstanding contributions to community
The outgoing Mayor of Stockton has honoured outstanding people and organisations. Councillor John Gardner, in his final engagement as mayor, presented the awards at the annual Mayor's Civic Awards. These awards recognise individuals and groups who have made significant contributions to the community. Councillor Gardner said: "It was a pleasure to present these awards to worthy winners from around the borough and it was a fitting way to end my mayoral year. The Green Award (Image: Stockton Council) "The community spirit across our borough is so strong and it was brilliant to be able to shine a light on some of the residents and organisations who help make that possible." The winners of this years awards were announced across eight categories including Green, Young Person, Service to Community, Health and Wellbeing, Carer/Foster Carer, and Mayor's Special Award. The Green Award went to the Mill Lane Community Garden group. Services to the Community Award (Image: Stockton Council) This group of volunteers transformed an overgrown piece of land into a community space with vegetables, flowers, and bug hotels. They've also engaged with Mill Lane Primary School for workshops and created a mural for the garden. The Young Person award had joint winners this year - Amelia Howson and Myles Sivewright. Mayor's Special Award (Image: Stockton Council) These selfless young carers have supported family members, raised awareness about young carers, and developed a mental health support booklet for young carers. Blue Light Babies (BLB) won the Service to Community award for groups and organisations. With more than 7,000 members, BLB has made more than 13,000 outfits for the Give A Duck foundation's ducks, used as teaching aids for children diagnosed with cancer. Joanne Owen, a paramedic, was recognised for her individual service to the community. Through her Facebook group, Blue Light Babies, Joanne has donated more than 8,000 of her handmade 'Snugglepods' to ambulance trusts across the UK. These pouches provide comfort to parents who have lost their premature babies in ambulances. The Service to Community - Business award was given to Hampton by Hilton for their dementia-friendly training and monthly drop-in groups for residents living with dementia or feeling lonely. The Women's Health Team at Hartlepool and Stockton Health were recognised in the Health and Wellbeing category for their support of people experiencing menopause. Since launching their menopause drop-in cafés in January 2023, they have helped more than 230 people. The Carer/Foster Carer award went to Lindsay Taylor, who supports young people in her care with practical skills and emotional warmth. The Mayor's Special Award was given to Les Southerton for his extensive charity work after retiring, including serving as the chair of the Tees Active Leisure board since 2015.
Yahoo
11-02-2025
- Yahoo
Crowd takes over State College streets after Eagle's Super Bowl win
CENTRE COUNTY, Pa. (WTAJ) — After the Philadelphia Eagles took home the Lombardi Trophy Sunday night, hundreds celebrated in State College. However, the celebration became too chaotic for police. As many headed out the door to celebrate in the streets of State College, a large crowd gathered at Beaver Avenue. The influx of people in the streets caused an alert to be sent out ordering those to go home or face arrest. Police determined the event to be an unlawful assembly. The alert stated, 'I am Chief John Gardner with the State College Police Department. I hereby declare this to be an unlawful assembly and in the name of the People of the Commonwealth of Pennsylvania, order all those assembled at Beaver Ave to immediately disperse, which means to break up this assembly. If you do not do so, you may be arrested for violation of PA Crimes Code Title 18 sections 5507 A and bli, the first being a misdemeanor 3 and the second being a summary offense being committed in our presence. Persons remaining in the area may also be subject to other police action including the use of kinetic energy projectiles and chemical agents, which include: tear gas, CN, CS, pepper balls, pepper spray or OC. Use of these devices could result in serious injury. We would greatly appreciate and insist on your cooperation in complying with this lawful order to disperse and move off the roadway. Please return to your residence.' SCI in Central Pennsylvania recommended to close: 'Dog-and-pony show' Videos posted on social media showed students walking on cars and climbing light poles. According to the State College Police Department, those celebrating did not comply with officers' request to stay out of the street and shut down the roadway around 10:20 p.m. Police watched over the crowd until they said traffic control devices were removed and people started climbing streetlights and climbing on cars in the street. A message was then sent to the crowd through the public address system telling them to disburse. At 10:55 p.m. police began clearing the roadway from West to East, completing thisprocess at 11:30pm. The police presence, accompanied by verbal instructions, weresuccessful in accomplishing this process. No chemical agents were deployed. Nophysical arrests were made. No injuries were reported. Statement by the State College Police Department After the crowd cleared, police found stop signs and one-way street signs stolen and one car parked in the street that was damaged. They added that State College Public Works is still assessing potential damage to light poles and street signs. Police added that they will be using photos of the crowd to identify anyone responsible for any crimes committed. Anyone who may have video or information about the damage caused during this incident is asked to contact the State College Police Department at (814) 234-7150, by email or by sending an anonymous tip. State College police were assisted by Pennsylvania State University, Patton Township, and Ferguson Township police departments. Copyright 2025 Nexstar Media, Inc. All rights reserved. This material may not be published, broadcast, rewritten, or redistributed.
