* . *
  • About
  • Advertise
  • Privacy & Policy
  • Contact
Saturday, June 28, 2025
Earth-News
  • Home
  • Business
  • Entertainment
    Susquehanna Raises Penn Entertainment Inc. (PENN) Price Target. – Yahoo Finance

    Susquehanna Raises Price Target for Penn Entertainment Inc. (PENN)

    George Lopez is coming to Spokane – KXLY.com

    George Lopez is coming to Spokane – KXLY.com

    Netflix unveils Dallas immersive venue for fans of hit shows like ‘Squid Game,’ ‘Stranger Things’ – Houston Chronicle

    Step Inside Netflix’s New Dallas Immersive Experience Featuring Hits Like ‘Squid Game’ and ‘Stranger Things

    ‘Puttin’ on the Ritz’: Civic Players bring ‘Young Frankenstein’ to life – Yahoo

    Civic Players Deliver a Hilarious and Unforgettable Performance of ‘Young Frankenstein

    ‘Wheel of Fortune’: Amputee Wins $60,000 After Breaking Incredible ‘Curse’ – Hastings Tribune

    Wheel of Fortune’ Amputee Breaks Incredible ‘Curse’ to Win $60,000!

    North Star Sports & Entertainment Network: Coming soon – KTTC News

    North Star Sports & Entertainment Network: Coming soon – KTTC News

  • General
  • Health
  • News

    Cracking the Code: Why China’s Economic Challenges Aren’t Shaking Markets, Unlike America’s” – Bloomberg

    Trump’s Narrow Window to Spread the Truth About Harris

    Trump’s Narrow Window to Spread the Truth About Harris

    Israel-Gaza war live updates: Hamas leader Ismail Haniyeh assassinated in Iran, group says

    Israel-Gaza war live updates: Hamas leader Ismail Haniyeh assassinated in Iran, group says

    PAP Boss to Niger Delta Youths, Stay Away from the Protest

    PAP Boss to Niger Delta Youths, Stay Away from the Protest

    Court Restricts Protests In Lagos To Freedom, Peace Park

    Court Restricts Protests In Lagos To Freedom, Peace Park

    Fans React to Jazz Jennings’ Inspiring Weight Loss Journey

    Fans React to Jazz Jennings’ Inspiring Weight Loss Journey

    Trending Tags

    • Trump Inauguration
    • United Stated
    • White House
    • Market Stories
    • Election Results
  • Science
  • Sports
  • Technology
    Ostin Technology (OST): Volatility’s Warning or Contrarian Opportunity? – AInvest

    Ostin Technology (OST): Navigating Market Volatility – Red Flag or Hidden Opportunity?

    St. Francis Medical Center brings advanced robotic surgery technology to Northeast Louisiana – KNOE

    St. Francis Medical Center brings advanced robotic surgery technology to Northeast Louisiana – KNOE

    Wayve Expands Engineering Leadership to Power Next-Gen Autonomous Driving Technology – Silicon Canals

    Wayve Boosts Engineering Leadership to Accelerate Next-Gen Autonomous Driving Innovation

    Frontdoor Announces Tech Expert Dr. Bala Ganesh as Chief Technology Officer – Business Wire

    Frontdoor Appoints Tech Visionary Dr. Bala Ganesh as New Chief Technology Officer

    Defense technology giant Northrop Grumman to host interviews in Iuka to fill technician roles – supertalk.fm

    Defense technology giant Northrop Grumman to host interviews in Iuka to fill technician roles – supertalk.fm

    China’s Military Introduces Mosquito-Sized Drones: A Game-Changing Surveillance Technology – Indian Defence Review

    China Unveils Mosquito-Sized Drones: Revolutionizing Surveillance Technology

    Trending Tags

    • Nintendo Switch
    • CES 2017
    • Playstation 4 Pro
    • Mark Zuckerberg
No Result
View All Result
  • Home
  • Business
  • Entertainment
    Susquehanna Raises Penn Entertainment Inc. (PENN) Price Target. – Yahoo Finance

    Susquehanna Raises Price Target for Penn Entertainment Inc. (PENN)

    George Lopez is coming to Spokane – KXLY.com

    George Lopez is coming to Spokane – KXLY.com

    Netflix unveils Dallas immersive venue for fans of hit shows like ‘Squid Game,’ ‘Stranger Things’ – Houston Chronicle

    Step Inside Netflix’s New Dallas Immersive Experience Featuring Hits Like ‘Squid Game’ and ‘Stranger Things

    ‘Puttin’ on the Ritz’: Civic Players bring ‘Young Frankenstein’ to life – Yahoo

    Civic Players Deliver a Hilarious and Unforgettable Performance of ‘Young Frankenstein

    ‘Wheel of Fortune’: Amputee Wins $60,000 After Breaking Incredible ‘Curse’ – Hastings Tribune

    Wheel of Fortune’ Amputee Breaks Incredible ‘Curse’ to Win $60,000!

    North Star Sports & Entertainment Network: Coming soon – KTTC News

    North Star Sports & Entertainment Network: Coming soon – KTTC News

  • General
  • Health
  • News

    Cracking the Code: Why China’s Economic Challenges Aren’t Shaking Markets, Unlike America’s” – Bloomberg

    Trump’s Narrow Window to Spread the Truth About Harris

    Trump’s Narrow Window to Spread the Truth About Harris

    Israel-Gaza war live updates: Hamas leader Ismail Haniyeh assassinated in Iran, group says

    Israel-Gaza war live updates: Hamas leader Ismail Haniyeh assassinated in Iran, group says

    PAP Boss to Niger Delta Youths, Stay Away from the Protest

    PAP Boss to Niger Delta Youths, Stay Away from the Protest

    Court Restricts Protests In Lagos To Freedom, Peace Park

    Court Restricts Protests In Lagos To Freedom, Peace Park

    Fans React to Jazz Jennings’ Inspiring Weight Loss Journey

    Fans React to Jazz Jennings’ Inspiring Weight Loss Journey

    Trending Tags

    • Trump Inauguration
    • United Stated
    • White House
    • Market Stories
    • Election Results
  • Science
  • Sports
  • Technology
    Ostin Technology (OST): Volatility’s Warning or Contrarian Opportunity? – AInvest

    Ostin Technology (OST): Navigating Market Volatility – Red Flag or Hidden Opportunity?

    St. Francis Medical Center brings advanced robotic surgery technology to Northeast Louisiana – KNOE

    St. Francis Medical Center brings advanced robotic surgery technology to Northeast Louisiana – KNOE

    Wayve Expands Engineering Leadership to Power Next-Gen Autonomous Driving Technology – Silicon Canals

    Wayve Boosts Engineering Leadership to Accelerate Next-Gen Autonomous Driving Innovation

    Frontdoor Announces Tech Expert Dr. Bala Ganesh as Chief Technology Officer – Business Wire

    Frontdoor Appoints Tech Visionary Dr. Bala Ganesh as New Chief Technology Officer

    Defense technology giant Northrop Grumman to host interviews in Iuka to fill technician roles – supertalk.fm

    Defense technology giant Northrop Grumman to host interviews in Iuka to fill technician roles – supertalk.fm

    China’s Military Introduces Mosquito-Sized Drones: A Game-Changing Surveillance Technology – Indian Defence Review

    China Unveils Mosquito-Sized Drones: Revolutionizing Surveillance Technology

    Trending Tags

    • Nintendo Switch
    • CES 2017
    • Playstation 4 Pro
    • Mark Zuckerberg
No Result
View All Result
Earth-News
No Result
View All Result
Home Health

What are compound exercises and why are they good for you?

June 9, 2024
in Health
What are compound exercises and why are they good for you?
Share on FacebookShare on Twitter

gym

Credit: Pixabay/CC0 Public Domain

So you’ve got yourself a gym membership or bought a set of home weights. Now what? With the sheer amount of confusing exercise advice out there, it can be hard to decide what to include in a weights routine.

It can help to know there are broadly two types of movements in resistance training (lifting weights): compound exercises and isolation exercises.

So what’s the difference? And what’s all this got to do with strength, speed and healthy aging?

What’s the difference?

Compound exercises involve multiple joints and muscle groups working together.

In a push up, for example, your shoulder and elbow joints are moving together. This targets the muscles in the chest, shoulder and triceps.

When you do a squat, you’re using your thigh and butt muscles, your back, and even the muscles in your core.

It can help to think about compound movements by grouping them by primary movement patterns.

For example, some lower body compound exercises follow a “squat pattern.” Examples include bodyweight squats, weighted squats, lunges and split squats.

We also have “hinge patterns,” where you hinge from a point on your body (such as the hips). Examples include deadlifts, hip thrusts and kettle bell swings.

Upper body compounded exercises can be grouped into “push patterns” (such as weighted rows, or vertical barbell lifts) or “pull patterns” (such as chin ups or lat pull downs, which is where you use a pulley system machine to lift weights by pulling a bar downwards).

In contrast, isolation exercises are movements that occur at a single joint.

For instance, bicep curls only require movement at the elbow joint and work your bicep muscles. Tricep extensions and lateral raises are other examples of isolation exercises.

Compound exercises can make daily life easier

Many compound exercises mimic movements we do every day.

Hinge patterns mimic picking something off the floor. A vertical press mimics putting a heavy box on a high shelf. A squat mimics standing up from the couch or getting on and off the toilet.

That might sound ridiculous to a young, fit person (“why would I need to practice getting on and off a toilet?”).

Unfortunately, we lose strength and muscle mass as we age. Men lose about 5% of their muscle mass per decade, while for women the figure is about 4% per decade.

When this decline begins can vary widely. However, approximately 30% of an adult’s peak muscle mass is lost by the time they are 80.

The good news is resistance training can counteract these age-related changes in muscle size and strength.

So building strength through compound exercise movements may help make daily life feel a bit easier. In fact, our ability to perform compound movements are a good indicator how well we can function as we age.

What about strength and athletic ability?

Compound exercises use multiple joints, so you can generally lift heavier weights than you could with isolation exercises. Lifting a heavier weight means you can build muscle strength more efficiently.

One study divided a group of 36 people into two. Three times a week, one group performed isolation exercises, while the other group did compound exercises.

After eight weeks, both groups had lost fat. But the compound exercises group saw much better results on measures of cardiovascular fitness, bench press strength, knee extension strength, and squat strength.

If you play a sport, compound movements can also help boost athletic ability.

Squat patterns require your hip, knee, and ankle to extend at the same time (also known as triple extension).

Our bodies use this triple extension trick when we run, sprint, jump or change direction quickly. In fact, research has found squat strength is strongly linked to being able to sprint faster and jump higher.

Isolation exercises are still good

What if you’re unable to do compound movements, or you just don’t want to?

Don’t worry, you’ll still build strength and muscle with isolation exercises.

Isolation exercises are also typically easier to learn as there is no skill required. They are an easy and low risk way to add extra exercise at the end of the workout, where you might otherwise be too tired to do more compound exercises safely and with correct form.

In fact, both isolation and compound exercises seem to be equally effective in helping us lose body fat and increase fat-free muscle mass when total intensity and volume of exercises are otherwise equal.

Some people also do isolation exercises when they want to build up a particular muscle group for a certain sport or for a bodybuilding competition, for example.

I just want a time efficient workout

Considering the above factors, you could consider prioritizing compound exercises if you’re:

time poor
keen to lift heavier weights
looking for an efficient way to train many muscles in the one workout
interested in healthy aging.

That said, most well designed workout programs will include both compound and isolation movements.

This article is republished from The Conversation under a Creative Commons license. Read the original article.The Conversation

Citation:
What are compound exercises and why are they good for you? (2024, June 9)
retrieved 9 June 2024
from https://medicalxpress.com/news/2024-06-compound-good.html

This document is subject to copyright. Apart from any fair dealing for the purpose of private study or research, no
part may be reproduced without the written permission. The content is provided for information purposes only.

>>> Read full article>>>
Copyright for syndicated content belongs to the linked Source : Medical Xpress – https://medicalxpress.com/news/2024-06-compound-good.html

Tags: compoundExerciseshealth
Previous Post

People with autism turn to ChatGPT for advice on workplace issues

Next Post

Bornean clouded leopard family filmed in wild for 1st time ever

Ostin Technology (OST): Volatility’s Warning or Contrarian Opportunity? – AInvest

Ostin Technology (OST): Navigating Market Volatility – Red Flag or Hidden Opportunity?

June 27, 2025
Vote for the Blue Water Area’s top high school sports moment from the 2025 spring season – Times Herald

Cast Your Vote for the Blue Water Area’s Most Unforgettable High School Sports Moment of Spring 2025!

June 27, 2025
Opinion: American Science Is in a Nosedive – and We’re All on Board – The Austin Chronicle

Opinion: American Science Is in a Nosedive – and We’re All on Board

June 27, 2025

Food contact articles as source of micro- and nanoplastics: a systematic evidence map | npj Science of Food – Nature

June 27, 2025
Michelle Dee is featured in Pride Month issue of digital lifestyle magazine – GMA Network

Michelle Dee is featured in Pride Month issue of digital lifestyle magazine – GMA Network

June 27, 2025
These are the best airlines of 2025 – and no US carrier made the list. Here’s why. – USA Today

These are the best airlines of 2025 – and no US carrier made the list. Here’s why. – USA Today

June 27, 2025
Britain’s industrial strategy is unlikely to boost its economy – The Economist

Britain’s industrial strategy is unlikely to boost its economy – The Economist

June 27, 2025
Ashley Jensen joins Superior Clinic to practice family medicine – Essentia Health

Ashley Jensen Joins Superior Clinic to Deliver Expert Family Medicine Care

June 27, 2025
Heads of state and political leaders gather at ‘Summer Davos’. Here’s what they are saying – The World Economic Forum

Heads of state and political leaders gather at ‘Summer Davos’. Here’s what they are saying – The World Economic Forum

June 27, 2025
St. Francis Medical Center brings advanced robotic surgery technology to Northeast Louisiana – KNOE

St. Francis Medical Center brings advanced robotic surgery technology to Northeast Louisiana – KNOE

June 27, 2025

Categories

Archives

June 2025
MTWTFSS
 1
2345678
9101112131415
16171819202122
23242526272829
30 
« May    
Earth-News.info

The Earth News is an independent English-language daily published Website from all around the World News

Browse by Category

  • Business (20,132)
  • Ecology (699)
  • Economy (720)
  • Entertainment (21,613)
  • General (15,595)
  • Health (9,759)
  • Lifestyle (725)
  • News (22,149)
  • People (722)
  • Politics (727)
  • Science (15,937)
  • Sports (21,217)
  • Technology (15,705)
  • World (700)

Recent News

Ostin Technology (OST): Volatility’s Warning or Contrarian Opportunity? – AInvest

Ostin Technology (OST): Navigating Market Volatility – Red Flag or Hidden Opportunity?

June 27, 2025
Vote for the Blue Water Area’s top high school sports moment from the 2025 spring season – Times Herald

Cast Your Vote for the Blue Water Area’s Most Unforgettable High School Sports Moment of Spring 2025!

June 27, 2025
  • About
  • Advertise
  • Privacy & Policy
  • Contact

© 2023 earth-news.info

No Result
View All Result

© 2023 earth-news.info

No Result
View All Result

© 2023 earth-news.info

Go to mobile version