Bodyweight exercises are designed so that you can use your own “body weight” to provide the tension and resistance normally associated with weight training equipment. However, bodyweight exercise is different from traditional weight training in that while it localizes specific areas of your body for building strength and endurance, contrary to traditional weight training methods it also builds strength and endurance throughout your whole body.
There are five tips for making the most of the method of bodyweight exercise. First, use timed circuits. Second, add cardio vascular exercises to your bodyweight exercise workout. Third, to achieve fat burning results, break up your exercise routine into several short routines throughout the day instead of one long one. Fourth, keep a workout log. Fifth, vary your routine. Don’t let it become boring, if it is you don’t want to do it anymore.
What are timed circuits? The International Sports Science Association defines circuit training as “a “series of exercises, performed one after the other, with little rest in between.” Time circuits are simply performing one exercise for a specified number of repetitions during an allotted period of time. For example, completing 30 sit ups, then 30 push ups each of them in 30 seconds with a 30 rest in between would be an example of timed circuits. One of the most advantageous aspects of timed circuits is its adaptability to your specific goal, achievement in a sport or to your fitness level.
Adding cardio vascular exercises to your bodyweight exercises is important because it keeps your heart rate up as well as encourages over all body exercise. In order to incorporate cardio routines in your bodyweight exercise routine is to simply walk prior to working out, but a better method would be to use several warm up and stretching exercises in a timed circuit routine. For example, start with steps, add wide swinging arms, then a bodyweight exercise, and then add lunges. The cardio component should also be limited in time and repetitions.
For both the bodyweight exercise and cardio vascular routines to achieve the best possible fat burning results you should break them up into shorter workouts more than once a day. Instead of a total routine for 30 minutes, try three ten minutes work outs a day. Try this instead of a coffee break at the office, you may come back rejuvenated.
By keeping track of your routine, either by writing it in a notebook, using an online training log, spreadsheet you have created on your own or one of many books available just for this purpose, helps you in keeping track of your times, repetitions, personal achievements, goals and growth in your bodyweight exercise routine. A training log can give you incentive to compete against yourself or a work out partner as well as positive affirmation of your progress.
Lastly, try varying your routine. Look at your training record and change up the bodyweight exercises you use on a regular basis. Since there are approximately 25 standard exercises that almost everyone knows, from beginner to professional it is easy to either keep to the ones you know the best or to not make the most of your bodyweight exercise routing by adding different exercises, changing the weight or resistance.
You can also add variety to your bodyweight exercise routine by renting videos (don’t purchase then you use the same one over and over) or ask friends, family or co-workers to exercise with your. Make sure to include those bodyweight and cardio exercises you like the best when varying your routine, that way you can do what you like and make the most of it.
Even a ten minute bodyweight exercise can be effective using these tips. By making the most of your bodyweight exercise workout you can boost your metabolism, build muscle, and sculpt your body without hours of time, expensive equipments or boring exercises you have no interest in.
