Bodyweight Workout, Exercise and Fitness
Use your own body weight to stay in shape and develop muscle strength and flexibility. You can train every muscle group with just your body weight and additionally train your neuromuscular system to perform everyday movements better and more safely.
According to American College of Sports Medicine you do not need more than your own body weight. Whether you are a beginner or an experienced athlete you can use bodyweight exercises to workout effectively wherever you are. For a quick start: here are some great 5 bodyweight exercises explained by Scott Laidler.
In this video Jeff Cavaliere explains common mistakes and misunderstanding about bodyweight exercises.
Multiple studies have shown that metabolic training (also high-intensity interval training or tabata training) activates your aerobic systems as well as their anaerobic system. This means you train your muscle strength as well as your endurance.
One famous example is the Tabata training method. Developed in Japan, Izumi Tabata, is a short, high-intensity interval training that lasts only 4 minutes, in which the athlete performs 8 intervals of exercises. Each interval exercise takes 20 seconds followed by 10 seconds of rest time. After only 4 minutes your muscle not only will burn, but also develop and grow, as shown in the study.
In this official Tabata trailer you get the essence and science behind Tabata training.
Bodyweight Exercises usually do not last very long. Because of the combination of cardio and strength aspects, these exercises are highly effective within a short amount of time. One of many popular bodyweight exercise workouts it the 7-Minute workout, which is a great whole body training program. Timed exercises (Interval Training) have a distinct exercise and rest time, so you can not cheat by taking long breaks between repetitions and exercises. By increasing the workout time it is also easy to measure your progress - counting repetitions can be done but is not necessary.
In this video Funk Roberts shows one of his bodyweight timed routines.
A common understanding of exercising includes using machines and barbells, however this may not be physiological. Bodyweight movements and exercises reflect more natural movements like running, swimming, jumping and climbing. Bodyweight exercises focus especially on core and back training. This is the every major movement begins. Without a strong core and back, you are in serious health trouble.
In this video Elliott Hulse explains the importance of bodyweight training, it's roots in martial arts and the true potential.
You do not need to know a lot about bodyweight exercises to use this method. Start simply, 5 to 8 different exercises are more than sufficient to activate all major muscle groups.
Nevertheless this video should give you an idea how much you can do just with your bodyweight and also how fun it can be.
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Final notes: Consult your doctor if you are unsure whether a particular exercise is good for you or if you experience pain during or following the workout.