Benefits of a body-weight workout

bodyweight-exercises

Bodyweight training is as simple as it gets and requires no equipment in order to perform it.

1. It’s a super-efficient workout.

Research suggests high-output, bodyweight-based exercises like plyometrics yield awesome fitness gains in short durations. Since there’s no equipment involved, bodyweight workouts make it easy to transition from one move to the next with little rest. And you’ve probably already heard that those short-but-intense HIIT workouts can yield major results.

2. It can combine cardio and strength training

Performing quick cardio sessions (such as 60 seconds of burpees or high-knees) between strength movements (such as a set of push-ups or lunges) will keep the heart pumping while still encouraging muscle and strength development.

3. You can burn fat—fast.

Just a few minutes of a bodyweight circuit training can have a major impact on the body’s metabolism. If you’ve ever heard of the afterburn effect, you know that even when your workout is over, your body can still be revved for hours to come.

4. At any fitness level, it’s challenging.

Bodyweight exercises are great because they’re easily modified to challenge anyone. Adding extra reps, performing the exercises faster or super slowly, taking shorter breaks, or adding a ballistic movement (like a clap at the top of each push-up) are just a few ways to make the simplest workout tougher. And with each added modification, your progress is obvious.

5. You’ll gain core strength.

Your core is more than just six-pack abs. In fact, at least twenty-nine muscles make up the trunk of the body, and many simple bodyweight movements can be used to engage all of them. Such exercises won’t just give you tighter abs, you’ll also gain better posture, relieve lower back stress, and improve overall performance.

6. It can increase your flexibility.

Not everyone who does regular resistance training has to end up with tight muscles and inflexible joints. Bodyweight training can go hand-in-hand with building strength and flexibility. Completing bodyweight exercises through a full range of motion ensures your joints are moving freely. Plus, it can lead to improved posture and might reduce the chance of exercise-related injury.  Yoga, the fave no-equipment workout for many, is another great way to to improve flexibility while also significantly improving strength.

7. There’s never an excuse to not workout.

Ask someone why they don’t exercise, and chances are they have “no time” or it’s “inconvenient.” Luckily bodyweight exercises eliminate those common obstacles. When you only need a little space, it’s easy to squeeze in workouts wherever you are. Exercising without equipment can also be used as a stress reliever whether you’re working at home or on the road.

8. You’ll achieve better balance.

When it comes to this type of training, sometimes increasing resistance means increasing balance, too. For example, a normal squat can be ramped up by swapping in a single-leg squat (a.k.a. a pistol squat). Functional movements like that one can improve balance through increased body awareness and control.

9. You’ll never get bored.

It can be easy to get stuck in a workout rut of treadmills, bicep curls, lat pull-downs, and bench presses. That’s why bodyweight training can be so refreshing: There are countless exercise variations that can spice up any workout routine. Working with a variety of exercises not only relieves boredom, it can also help break plateaus and spark further progress.

10. Mixing up your workout is easy.

11. It’s free.

Gym memberships and boutique classes can quickly add up—but bodyweight training is free. Experts cite the low cost of bodyweight training as key to its rise in popularity.

12. It can help with injury prevention.

Injury is one of the main reasons people stop working out, so preventing those aches and pains should be a big priority. Bodyweight exercises are generally safe for any exerciser regardless of experience, age, or fitness level. Many simple bodyweight movements can actually be an effective option for rehabilitation, even for those with significant impairments.

13. You’ll see results.

Bodyweight exercises get results partly because they involve compound movements—meaning numerous joints and muscles are engaged in each move. Compound exercises such as push-ups and lunges have been shown to be extremely effective for strength gains and performance improvements. And research shows improved core strength (see No. 5 above) translates to improved strength gains throughout the entire body.

My road to 26.2 Miles – Weeks 5 and 6

This is a string of posts that I have been doing over the last 6 weeks to document my way through training for a full marathon.

You can follow them here :

  1. My road to 26.2 miles – Week 1
  2. My Road to 26.2 Miles – Week 2
  3. My road to 26.2 Miles – Weeks 3 and 4

My goal through these 6 weeks has been to intensify my training regime and improve my diet, so as to get leaner and tighter while maintaining my muscle mass. So far, it hasn’t been the most successful road. Although I have managed to lose a few kilos, I’m still far away from my goal. In the meantime, I also planned to increase my weekly running mileage which hasn’t been going as well as planned either.

However, on the bright side, I have managed to improve my training regime to include almost 2 hours of workout or active time in a day, which includes a session of running and a session of weight training. Over the last 2 weeks, I have managed to clock about 35kms a week, which includes more inclines. And during my weight training sessions, I have started increasing my number of reps per set while maintaining the same level of weights.

My prime focus still has been on getting an adequate amount of sleep and focusing on recovery, while making sure I consume foods with ample vitamins, nutrients and most importantly protein.

My goal over week 7 is to clock atleast 45-50 kms which includes a long run of atleast 2 hours or 20kms. Over the next few weeks until the marathon, I have also decided to reduce my weight training to give my body more time for recovery. All in all, Core-Training is an area that I am going to emphasize a lot more on.

Do feel free to add tips or share your expertise in the comments below, especially if you feel I am not on the right path.

Until next time,

The Travellothoner.