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Body Weight Training Advantages - Simple, Safe And Effective
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Body Weight Training Advantages  -  Simple, Safe And Effective

What are body weight training advantages?

Why choose body weight training over conventional weighted workouts?

Safety, simplicity and results.

Body weight training is easy to learn. In fact, you already know quite a bit about it. You may have fallen off the wagon lately but a basic understanding of body weight training is stored in your brain. You did this stuff as a kid in gym class and with your friends at the playground. Games you played as a child like tag and leap frog are very effective at improving muscular strength, losing body fat and building cardiovascular endurance. There are many body weight training advantages.

Do some push ups. Everyone knows what a push up is. If you can’t do any from the standard position, work from the knees. Just about everyone can start somewhere with push ups. If you are overweight and have difficulty with the push up on the ground, start standing near a wall. Push horizontally from the wall. Move your feet back farther from the wall to increase the difficulty. Soon you will be doing standard push ups on the ground. The push up works the chest, shoulders, triceps and core. You cannot do enough push ups.

Hit the big muscles

Body weight squats, step ups, jumps and sprinting will torch the fat. If you want to crank up the caloric burn, hit the legs hard. The large muscles of the legs and butt burn a lot of energy when in use. The squatting move, using your body weight as resistance, should be a mainstay in your workout. Take it slow at first and just squat halfway down. Work up to where you can drop your butt low enough to have the top of your thighs parallel to the ground. Keep the heels flat on the ground. Pump out the reps slow and with good form. Keep your eyes on the horizon and breathe. Squats are king for the legs and butt.

Find a low platform like a curb, bench, rock or step of some playground equipment. Perform alternate step ups. Right foot up; left foot up; right foot down; and left foot down. Now switch. Left foot up and keep going. Alternate the foot stepping up each rotation. This is a great quad and glute builder and trains your iso lateral stability. Single foot work improves balance and strengthens the ankle, knee and hip joints.

Explosive power

Try some plyometric jumps onto these same objects. Jump off two feet and land under control on the balls of your feet. Step down and repeat. The explosive energy required to jump activates medium twitch and fast twitch muscle fibers. As you get stronger, jump back down to the ground and catch yourself by flexing into a deep knee bend. this add another plyometric rep and more calories burned. Jumping works well. Do your jumps.

Go fast

Sprinting may be the most underutilized exercise out there. Forget about pounding your joints with long runs. Sprinting rules. You can do in ten minutes of sprinting what is takes forty minutes to achieve with long, slow endurance running. Sure, longer runs are good for thinking and getting some clean air but sprinting has clear body weight training advantages. Not only do you burn far more calories per unit of time, sprinting builds muscles. Sprinting is a strength and power exercise. Long distance running is an endurance exercise and many times actually breaks down muscle. Clear your head with long trail runs. Build your body with sprints. A word of caution to gradually build your sprint program. Don’t try to bust an all out sprint the first day. Work up to where you are running at about a ¾ all out effort for forty to fifty yards. Walk back and repeat.

Body weight training advantages are:

  1. Simple exercises you can do anywhere.
  2. Safe to perform as no external weight is changing your center of gravity and challenging balance and stability.
  3. Effective. They work and can be fun to do

Start your body weight training program today.


Street Talk

I like the jumps, makes sense.

Reply
  about 9 years ago
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