Editor’s comments: Do we really need to go to a gym? What do the other millions of species do for exercise? What do monkeys do for exercise? Do cheetahs get enough exercise from trying to catch their meals? Did you know that most animals catch 1 out of 10 attempts of their meals? Would you run faster for you life than for a meal? Should we be exercising similarly to them before our meals? There is an impression that exercise in nature is a constant. And all animals in nature do it.
Could TV and modern forms of entertainment be injuring us by keeping us away from physical exercise? Could using our own body weight be enough to keep us fit? Exercises such as sprinting, climbing, hikes and swimming be enough? Do you need a gym to do push up, squats, and sit ups? Can you do 100 of each a day? Would that be considered sufficient exercise? Can you do those exercises in less than ten minutes? Is that too much time for your 24 hour day? Do we not have 10 minutes of a 24 hour day? I challenge anyone to do 100 of each of the 3 exercises just mentioned; seeing a difference is inevitable. If you cannot see your abs does that mean that you are over-weight or under-muscled? It is suggested that if you cannot see your abdominal muscles the answer is yes to both suggested causes. A good source for abdominal exercises can be found in a book entitled, “The Truth About Six Pack Abs.” Regarding the book, take what you need, the exercises are excellent because most of the exercises support the following article which focus on at-home exercises.
When you think of weight training, you probably picture a big guy pushing big weights. But you don’t need to go big to pack on muscle. In fact, for the average Joe and Jill who want strength without an Arnold Schwarzenegger-type physique, the only weight they need to pump is their own.
Body-weight training is undergoing a resurgence in popularity. More and more high intensity training programs like boot camp and CrossFit rely heavily on bodyweight exercises to build muscle. Even yoga uses body weight to increase the intensity of its postures. Retailers, too, have jumped on the bandwagon, hawking products like the Perfect Push Up and the TRX Suspension Trainer to fitness clubs and fitness fanatics.
Working against the pull of gravity and the reaction of ground forces, the body provides the necessary stimulus to challenge muscles and increase strength. Because these exercises work multiple muscles at the same time, you get great return on every repetition.
Often referred to as callisthenics, today’s body-weight exercises look very different from the ones you sweated through in gym class. Pushups, sit ups and squats remain staples of a basic body-weight program but only slightly resemble the originals. Pushups are rolled on their side, squats are done on one leg, and lunges are performed on unstable discs. The only thing that limits the potential of body-weight exercises is a lack of imagination.
Unlike weight training machines that can’t always be adapted to the size of the exerciser, body-weight exercises can be performed by exercisers of all shapes, sizes and ages. And the ability to modify body-weight exercises to suit individual goals not only ensures their popularity, but also makes them functional, practical and effective. Novices can stick to the basics, while those who want more can modify the movement pattern, narrow the base of support or vary the speed to crank up their workouts a notch or two.
Another benefit of bodyweight training is the potential to build strength without adding unwanted bulk. If desired, you can even add an aerobic component to bodyweight exercises. Old-fashioned burpees (moving from standing to the push-up position to standing again) can get the heart pumping. So can mountain climbers (push ups that bring the knees toward the chest in a running-type of motion) and jumping jacks.
Perhaps the best advantage of body-weight exercises is their ability to be done anywhere. With no equipment necessary, living rooms, hotel rooms, the beach and the park all can double as a gym. This kind of portability has kept body-weight exercises from going out of style.
But before you throw out your dumbbells and barbells, keep in mind that bodyweight training has its limitations. If you are looking to improve absolute strength, which is defined as the ability to lift or move a given load (think of a weightlifter), then body-weight training isn’t for you. And if you are looking for a muscle-bound physique, you need to move more weight that just your body mass.
However, if your goal is to develop the kind of strength you need for everyday functioning, then body-weight training gets the job done. Start with a modest number of repetitions (six to eight) per set and slowly work up to more reps (up to 25) and sets (two or more). Vary the speed, explosiveness, stability and repetitions per exercise. A partner adding resistance through his/her body weight can ramp up a workout.
Like any weight training workout, the best results come from an every-other-day routine.
Also important is the correct technique. Just because you’re not lifting heavy weight does not mean that you can’t get injured. Poor form and too little rest between workouts will hamper your fitness goals and increase your risk of injury.
Substituting some traditional weighted exercises with body-weight training can spice up your workout and add an additional challenge to your routine.
So go ahead and give bodyweight training the respect it deserves – try a burpee today.
A great source for bodyweight exercises can be found on the FlowFit DVD. If anyone followed those exercises, they can be guaranteed success in fitness.
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